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
26 exercisesBack
Lats, traps, erectors
44 exercisesShoulders
Delts, all three heads
21 exercisesBiceps
Curls, chin-ups
23 exercisesTriceps
Extensions, presses
18 exercisesAbs
Core, anti-rotation
25 exercisesGlutes
Hip thrusts, hinges
6 exercisesQuads
Squats, lunges
34 exercisesHamstrings
Romanian deadlifts
10 exercisesCalves
Standing & seated raises
3 exercisesExercises by equipment
Popular exercises
Hollow Rock: How to Do It, Muscles Worked & Common Mistakes
Flutter Kick: How to Do It, Muscles Worked & Common Mistakes
V-Up: How to Do It, Muscles Worked & Common Mistakes
Toes to Bar: How to Do It, Muscles Worked & Common Mistakes
Windshield Wiper: How to Do It, Muscles Worked & Common Mistakes
Pallof Press: How to Do It, Muscles Worked & Common Mistakes
Dumbbell Side Bend: How to Do It, Muscles Worked & Common Mistakes
Bird Dog: How to Do It, Muscles Worked & Common Mistakes
Dead Bug: How to Do It, Muscles Worked & Common Mistakes
Hollow Hold: How to Do It, Muscles Worked & Common Mistakes
Ab Wheel Rollout: How to Do It, Muscles Worked & Common Mistakes
Cossack Squat: 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.