Welcome to the AmPainSoc exercise library. Every exercise here comes with a step-by-step technique guide, the muscles it works, common mistakes to avoid, and variations to keep progressing. Browse by muscle group, by equipment, or by what’s most popular this week.
Exercises by muscle group
Chest
Pectorals, push patterns
11 exercisesBack
Lats, traps, erectors
19 exercisesShoulders
Delts, all three heads
7 exercisesBiceps
Curls, chin-ups
5 exercisesTriceps
Extensions, presses
5 exercisesAbs
Core, anti-rotation
11 exercisesGlutes
Hip thrusts, hinges
5 exercisesQuads
Squats, lunges
15 exercisesHamstrings
Romanian deadlifts
5 exercisesCalves
Standing & seated raises
2 exercisesExercises by equipment
Popular exercises
Cable Deadlift: How to Do It, Muscles Worked & Common Mistakes
Standing Cable Row: How to Do It, Muscles Worked & Common Mistakes
Cable Upright Row: How to Do It, Muscles Worked & Common Mistakes
Cable Reverse Fly: How to Do It, Muscles Worked & Common Mistakes
Cable Crossover: How to Do It, Muscles Worked & Common Mistakes
Cable Wood Chop: How to Do It, Muscles Worked & Common Mistakes
Cable Hammer Curl: How to Do It, Muscles Worked & Common Mistakes
Cable Triceps Kickback: How to Do It, Muscles Worked & Common Mistakes
Cable Pullover: How to Do It, Muscles Worked & Common Mistakes
Cable Front Raise: How to Do It, Muscles Worked & Common Mistakes
Archer Pull-Up: How to Do It, Muscles Worked & Common Mistakes
Front Lever: How to Do It, Muscles Worked & Common Mistakes
Frequently asked questions
What is a repetition?
One full repetition consists of two phases: the concentric phase (when the muscle contracts and shortens) and the eccentric phase (when the muscle lengthens under load). Tempo, range of motion and bar speed all qualify a single rep.
What is a set?
A set is a sequence of consecutive repetitions performed without resting. Most strength sets sit between 1 and 6 reps; hypertrophy sets between 6 and 12; endurance sets above 12.
How long should I rest between sets?
Heavier sets need more rest. For pure strength work (1-5 reps): 3-5 minutes. For hypertrophy (6-12 reps): 60-180 seconds. For endurance and conditioning work: 30-60 seconds.
What is training volume?
Total weight moved across a session: sets × reps × load. For example, 4 sets of 10 reps at 120 kg = 4,800 kg of total volume. It’s one of the most useful proxies for adaptation when comparing two training weeks.
Compound vs isolation exercises — which should I do?
Both, in proportion. Build your sessions around compound exercises (squat, bench press, deadlift, pull-up) — they train the most muscle mass per minute and transfer best to real life. Add isolation exercises as accessories for muscle groups you specifically want to grow or strengthen.
What’s the best exercise for [my goal]?
For most beginners and intermediates, the best exercise is the one you can perform consistently with good technique for 6 months straight. Variation matters; consistency matters more. Pick a handful of compounds and stick to them.