Exercises — The complete library

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.

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.