Strength / Weight Training

What are your thoughts on the best row for someone short on time - so most impact.

DB row or BB row? Or mix it up. Had been doing BB row for the last wee while, but went DB last night and it felt like a better impact. Maybe just a better pump in the arms though.

I think it's kind of much of a muchness. I like chest supported DB row. Eliminates any momentum. You can often pull further back with dumbbells so get more ROM which can help, but with a barbell you can use more weight. If you only have time for 1 at a time, do 1 for a bit (8-12 weeks) then do the other for a bit.

Chest support takes stress off your lower back!
Use bar for rows then dumbells for reverse flyes.

mock meet was good. maxing all 3 lifts in 1 day for the first time was expectedly hard.

Hit 165 Squat, 100 Bench, 205 Deadlift for PRs in all 3 lifts.

Deadlift would have been red lit for hitching but I'm taking it because gentle yolo. BW 120kg so none of these numbers are objectively particularly good, but next up is cutting BW back while maintaining strength as much as possible and hopefully getting back some cardio and getting back on the bike for something other than commuting.

ye, depends what you're doing rows for, I personally like turning it more into an upper back movement and doing other stuff for lower back.

Yeeaahhh boi!

Where did you get the guide / spreadsheet like that? I would like something to stick to, but I have no idea what to do as I'm just starting out..

Stronglifts is very easy to understand

There are plenty of apps and decent spreadsheets available online, across loads of different types of workouts. What is it you want to achieve: Pure strength? Aesthetics ? Conditioning ? Find one that suits your goals.

If you are entirely new to strength training , it's also worth reading up on nutrition and rest too. Without getting these right , progress will be much slower (apologies if I'm stating the obvious)

What’s the best exercise for wider shoulders?

Behind the neck press (if you can do it without it hurting), dumbbell overhead pressing and side & rear delt raises.

Delts respond really well to massive volume and, as they’re small, going to failure doesn’t affect recovery as much as bigger muscles so just go ham.

Edit: should have said wide grip behind the neck press

Behind the neck press

What are you getting from this that you can't get from a standard OHP?

It feels like an unnecessarily risky lift, as it involves internal rotation of the shoulder in an elevated position, and inherently less control because of the positioning.

Behind the neck press

Massively dangerous and not worth the risk.

Standard DB or BB shoulder press. Safest would be a Smith press shoulder press

dumbbell overhead pressing and side & rear delt raises.

Good combo. Rear delts are underrated as are the exercises.

Delts respond really well to massive volume and, as they’re small, going to failure doesn’t affect recovery as much as bigger muscles so just go ham.

Depends. They're not obviously as strong so less weight, but in relation. I'm happy pressing 80 for 5-6 reps (Smith).

This

I’ve seen this on tv. Looks like it would widen shoulders quite well. 😀

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Yeah I could do that. Got one of those in the garage

Sorry, should’ve said wide grip behind the neck press. Sometimes called Klokov press. I fucking love it.

I prefer it because it’s harder to ‘lean back’ into the lift like a standard overhead press. And it’s fun.

Klokov press

You should go heaver than this though, otherwise what's the point

Only when I behind the neck push press (whilst juiced to the gills)

He does have decent delts tho!

Klokov- If the bar isn’t bending you’re just pretending.

Behind the neck press is good if your goal is destroying your neck.

I just don’t seem to be making any progress with stand ohp or lateral/front raises.

I feel like this is getting a bit memey. Like how squats are bad for your knees.

I just don’t seem to be making any progress with stand ohp or lateral/front raises.

I can't speak to efficacy, but I find it super easy to throw in some sets of front raises and DB pullovers towards the end of a session. Generally targets the area in question.

Had a go at those klokov presses kept the weight fairly light. I think it’s always good to vary what you do in the gym