BULKYHow to do exercises with good form
Gids in het Engels — vertaling volgt binnenkort.
Learn the five cues that make any exercise safe and effective: setup, breathing, range of motion, tempo, and when to stop the set.
Leestijd 6 minuten · Bijgewerkt 2026-09-01
Set up before the first rep
Watch the movement demo once all the way through before you touch any weight. Notice where the joints start and finish, and which muscles should feel the work.
Adjust the equipment to your body: bench height, cable position, seat distance. A setup that fits someone else is rarely a setup that fits you.
Breathe with the rep, not against it
Exhale on the effort and inhale on the way back. For a squat or bench press, that means breathing out as you push up and breathing in as you lower down.
Never hold your breath through a hard rep. If you cannot breathe steadily, the weight is too heavy for good form.
Use a full, controlled range of motion
Move through the largest pain-free range you can control. Half reps with heavy weight build ego, full reps with fair weight build muscle.
Take about two seconds for the lifting phase and two to three seconds for the lowering phase. The lowering phase is where most of the muscle growth happens.
Stop the set for the right reason
End the set when your form starts to break or you cannot complete another rep with control, not when it simply feels uncomfortable.
Sharp pain, joint clicking with pain, or dizziness means stop immediately. Muscle burn is normal; joint pain never is.
Log every set so form improves
Write down the weight, reps, and how the set felt. Notes like "last two reps rushed" are what turn the next session into progress.
Bulky keeps that history per exercise, so you can open any movement later and see exactly what to beat.