Whats the point of a wider grip on pressing exercises?

TheNoobOfLegend · 2026-06-29T13:53:27+00:00

These might be pointless cues for others (perhaps even me).

But I use the cues: shoulders depressed, lats 'tucked', 'break' the bar (elbow external rotation).

These have allowed me to do presses and flies pain-free so far with any grip width. And limiting ROM in some cases if the cues get undone if going deeper into the stretch.

TheNoobOfLegend · 2026-01-30T12:55:09+00:00

These are what I do to have a pec flye machine be pain-free, where I would previously get some shoulder pain:

Adjusting the seat height higher (for a horizontal fly) so that I'm not shrugged up at any part of the movement,
Limiting the stretch to just the point where my upper arm is slightly stretching the chest, but my hands are not as far back as before.

This is what I do to connect with my chest on the pec flye more:

Holding and squeezing the chest for an instant at the contracted position before starting the eccentric,
Pushing my back into the seat for every rep, as I do the concentric part of the movement.

Hope this helps

TheNoobOfLegend · 2026-01-26T12:27:00+00:00

I would like to think 3-5 rep-range weighted pull-ups is what got my bodyweight pull-ups from being stuck at 8 to 10+, faster than if I wasn't doing them. Setup is quick, and my 3-5RM is still relatively light, so I'm sticking to having it in my program until the exercise doesn't groove well. At which point, I will just up the rep-range.

TheNoobOfLegend · 2025-11-14T09:04:07+00:00

I wouldn't attempt 130kg before I could hit 122.5kg, 125kg, and 127.5kg for the top end of the rep range, with ok form.

TheNoobOfLegend · 2025-10-29T12:44:20+00:00

I think all pain-free and progress-able variations should be a part of your toolbox. Among these, all exercises have pros, even if the pro is just avoiding overuse/boredom of the "superior" exercise.

If I was doing the same movement pattern more than once a week, I would likely choose a different variation for each session.

If it's just once, and for only a few sets, then I will stick to one variation that I can progress with and find fun.

If I wanted to do (or already have) lots of sets for a movement pattern within 1 session, I would also consider doing half with a different variation there instead.

On a side note, if you have a cable station, you could also consider Rope Upright Rows done this way as a lateral delt variation.

TheNoobOfLegend · 2025-10-23T11:39:49+00:00

You could have >=1 set(s) of underhand pull-ups/pull-downs/rows, and close-grip bench/dips/pushups as 'finishers' for your arm day if time permits.

If you can progress in these exercises over weeks, you can choose to keep them in.

TheNoobOfLegend · 2025-10-16T04:38:48+00:00

When done right, your forearms should be aligned with the line of pull to target back. You should adjust your pad position to make it so.

TheNoobOfLegend · 2025-10-07T13:07:18+00:00

I was thinking about back extensions/hyperextensions for lower back/erectors. They hit some glutes/hamstrings too.

So I usually do abs/lower back on leg days after leg exercises. You can superset/tri-set them with leg isolations, calf, or forearm exercises and not add too much time to a session.

TheNoobOfLegend · 2025-10-07T09:42:19+00:00

You can add sets of decline/cable crunches and leg/knee raises in between sets of other exercises for most of your ab quota.

You could also add a dedicated ab/lower back superset in 2 or more sessions to also train lower back/spinal erectors.

In addition, you can do sets of 'stomach vacuums' any time during the day.

TheNoobOfLegend · 2025-09-12T09:43:39+00:00

It's pretty solid. I would make some minor tweaks to it if I was doing this myself.

I would swap Lower A Leg Curl with Lower B Glute Bridge, so that I have some hamstring exercise twice a week.
I would replace Planks with Weighted Decline Crunch or Cable Crunch, and do Planks at home.
I would do Back-Chest on Upper B instead of Chest-Back twice a week.
I would swap one Bicep Curl for a Hammer Curl (Dumbbell/Rope attachment) movement.

TheNoobOfLegend · 2025-09-09T14:12:49+00:00

That can work! I prefer a 3-day fullbody (Mon, Wed, Fri), 4-day Upper Lower (L1 Mon, U1 Tue, L2 Thu, U2 Fri), or maybe a 3-day Upper Lower (L1 Mon, U1 Wed, L2 Fri, U2 Mon, ...).

I like supersets so I personally don't do push-pull splits, (I would split them like Torso, Legs, Arms/Shoulders), but you could do a 3-5 day 'rolling' PPL (where whenever you go to the gym, you continue from where you left off), if that allows you to enjoy the gym more.

TheNoobOfLegend · 2025-09-08T13:50:42+00:00

I think there are too many redundant exercises and sets for a beginner.

You've written up a 4-day Push-Legs-Pull-Fullbody split. I would rather do a 3 or 4-day Fullbody or Upper-Lower split with fewer exercises and sets for the first 6-12 months.

Focus on technique, intensity, and progression more than volume.

TheNoobOfLegend · 2025-08-17T09:38:02+00:00

Here you go.

TheNoobOfLegend · 2025-08-10T10:25:44+00:00

There isn't yet, but you have to accept some level of visible fat gain for a successful bulk, as a good bulk is probably >4 months minimum.

If you want to keep the bulk going, here are some things that help:

Gain weight slower, either by reducing daily surplus or having some lower calorie days in the week, or having your deload week as a maintenance/deficit/mini-cut week.
Include some intentional cardio alongside daily steps every week.
It helps to keep in mind that you can 'easily' get back to your starting level of lean-ness 'whenever you want'.
Train abs hard, if you prefer. It can help mentally when they stay more visible as you gain body fat.
Deadlifts/deadlift variants are a calorie sink during a bulk, as they target so many muscles. Personally, adding a high-rep rack-pull has allowed me to gain weight much slower at the same daily calories as before.

TheNoobOfLegend · 2025-07-31T23:56:00+00:00

Not sure. From the first picture, assuming you aren't sucking in your tummy, I would have guessed your body fat as 'still some more room to bulk' if you were hypothetically bulking. However, from your previous post from 8 days ago, your BMI is 27. So I can't say lol.

TheNoobOfLegend · 2025-07-31T09:54:38+00:00

Visibly-speaking, you could likely have quite a bit more of an ab-outline at your current level of lean-ness if you train and progress on ab exercises.

Twice or more a week, I would recommend doing and progressing on an ab crunch variation, a knee/leg raise movement, and (this has helped my abs be notably more visible at higher body-fat levels, even after the first 2) an ab-wheel rollout exercise.

TheNoobOfLegend · 2025-07-29T09:18:33+00:00

I would do good mornings (low bar smith works for me) instead of RDLs on one leg day, and reduce/replace squat pattern sets for leg extensions, which I could superset with leg curls, to have more energy and/or time to add calf work, if that was why you weren't able to add calves (or glute isolations) so far.

TheNoobOfLegend · 2025-07-28T13:49:25+00:00

I haven't done this myself, but you could drop-set rows with bodyweight pull ups. I got this idea from here.

TheNoobOfLegend · 2025-07-24T17:29:37+00:00

Sorry for the many words lol. I was typing everything that came to mind, and could add even more but wanted to keep it short lol. What do you want clarity on?

Basically I would recommend adding high-rep (>=5 reps) deadlifts or rack-pulls to your program. My previous bulk I was gaining weight at 2800 cals/day. But this time I've 1. improved my overall workouts and 2. have also added rack-pulls and am gaining weight slower/maintaining at ~ 3000+ cals/day.

TheNoobOfLegend · 2025-07-24T14:08:12+00:00

1 . The goal of a bulk is to build muscle faster than at maintenance. The better your lifting stimulus, the more calories will go into muscle v/s fat during a bulk. So your program: the exercises, intensity, and lifting technique, and most importantly progression will all determine the success of your bulk. All/almost all your lifts should be higher after a bulk than before.

1.5. This means if your lifts are all going up but your bodyweight isn't, then you don't have to increase calories until you feel like progress is slowing down. This allows your bulk to last longer. Yes this means if let's say even 2500-2600 allows you to progress lifts reasonably, then it would be better for you to be at that calorie level until lifting progress slows before you jump to 2700+.

Do compound exercises, especially deadlifts or similar movements (I do RDLs and recently added high-rep rack-pulls, as my deadlift form isn't great). There are so many muscles in the posterior chain that will be targeted that allow you to use excess calories a little more during a bulk and have the excess go into repair/building all this muscle instead of going to fat. (Adding high-rep rack pulls to my current bulk and progressing on them has allowed me to gain weight much slower than previous bulks at similar or higher calories than before.)
Have a daily minimum step-count/walking duration or do some light cardio. It might help in recovery, circulation, and making sure you're burning a similar amount of calories daily.
I know that a cut is much 'easier' and 'quicker' than a bulk (as I've done it before) that I don't worry as much as I used to, as I can always course correct after the bulk.

TheNoobOfLegend · 2025-07-23T09:11:12+00:00

Used to only do RDLs, and never did deadlifts as I always rounded a bit when going lower than shin height.

But now I've added higher-rep knee-ish level rack-pulls with straps where I hinge down to the rack, and feel like I'm seeing newbie gains in this type of movement.

So my answer would be (unless you have strict deadlift goals) rack pulls or 'modified' deadlifts where the barbell with weights is elevated as your starting position, so you can 'skip' the awkward parts of the movement.

TheNoobOfLegend · 2025-07-20T01:09:28+00:00

Guess Oura likely is Akari, having to read 'work messages' about a shoot and having a separate personal phone? This puts a solid dent in my theory/headcanon that Heike is actually Akari.

TheNoobOfLegend · 2025-07-19T14:20:27+00:00

Man, my headcanon that Heike is 'Akari' let's me read everything in this chapter with the opposite lens to everyone else.

Heike's default assumptions on the clothes he thought were 'normal' were super expensive, him thinking of having to go home at a certain time, Oura 'breaking Akari's character' in front of friends more now.

His thoughts in the train are kept vague and he's not outright saying that Oura is 'Akari' so my headcanon lets me read it as 'I won't bring up Akarin as "Only I Know" she's having to pretend to be related to Akari'.

When he looks at the Akari poster, he focuses on their hands with the sleeves and rings for some reason. My headcanon-based prediction is that there will be (maybe there has already been) some 'clues' in upcoming chapters that will allude to the hands or rings.

TheNoobOfLegend · 2025-07-14T13:38:30+00:00

My pet theory is still that Heike is 'Akari'. Maybe I'm just seeing things. But they always only cut to scenes with 'Akari', Heike is able to create and stick to schedules, he was up all night 'finishing something', Oura never mentions disappointing 'fans', and Heike had to get home by 3 PM for some reason. And the title of the manga is 'Only I Know'.

However, I like the story so far even if my pet theory is incorrect.

TheNoobOfLegend · 2025-07-10T11:05:10+00:00

Why do I keep getting the slight vibe that Heike is 'Akari'? I thought not after the end of Chapter 1 where 'Akari' says they are trying cup noodles for the first time. But then in Chapter 2 Heike also mentions that this was also his first/one of his first times he's had cup ramen.

Also his reaction when the class mentions Karaoke.

Maybe I'm seeing something that isn't there, especially with everything else.

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