If you're struggling with an exercise that just isn't quite working maybe bench press bothers your shoulders , rows don't engage your back properly or squats don't feel stable and you're thinking about abandoning it completely for a different movement hold up . There's an engineering approach that could save that exercise while maintaining perfect form , and today I'm revealing how engineers use tolerance analysis to make precise adjustments to complex systems , and how you can apply this same method to modify exercises without compromising proper technique . Get ready to learn a systematic approach to exercise modification that will unlock better gains for movements that you thought you couldn could do . Welcome to Wits and Weights , the podcast that blends evidence and engineering to help you build smart , efficient systems to achieve your dream physique . I'm your host , philip Pape . Now , when an exercise isn't working perfectly , the easy answer is let's switch to something else . Let me just give up and try something else . But what if you could systematically modify that movement , while maintaining proper form and principles of movement , to make it work exactly as intended , so you don't have to abandon it ? Today , we're exploring how engineers use tolerance analysis to make precise adjustments within acceptable ranges . Again , you don't have to be an engineer to understand this stuff . I really try to simplify it for you and show you how to use these frameworks to optimize exercise and exercise selection , even when it's not quite clicking for you right now , as always , before we get into it . If you're enjoying the show , if you want more content on building muscle , losing fat , like today's engineering approach , and you're not gonna find this anywhere else , go ahead and hit the follow button right now . It will help more people find the show , but also ensure that you never miss an episode . All right .
Philip PapeSo what is the problem we're talking about today ? It's something I see all the time with my clients , but I've experienced it myself , having come through shoulder recovery over the last year and wondering can I even do this movement ? And , if so , do I need to modify it ? Because we don't want to be in pain , we don't want to feel like we can't make progress , and so when an exercise isn't working perfectly , most people usually fall into one of three traps . They either keep forcing themselves to do it anyway , even though they're not getting results and that could be dangerous if it's even causing pain , for example or they start randomly trying all sorts of modifications . All at once , they change a whole bunch of variables their grip , their stance , their angle and they don't really have a plan for that or , most commonly , they just give up and switch to a different exercise . So the real issue is not the fundamental movement pattern itself .
Philip PapeWe're going to assume that your strength training for progressive overload , for progressive loading , and you have a decent understanding of how to lift weights and you understand the value of proper form , proper form principles , like maintaining a vertical bar path when you're squatting , or engaging your back instead of your arms when you're rowing or doing a pull down . These are universal principles . They are not negotiable . The problem is finding the right variation within those principles that works for you and your body right now , at this moment . Don't get frustrated or discouraged .
Philip PapeThis is where the approach I'm going to share today is going to come in to help you . It's called tolerance analysis . Now , in engineering , tolerance analysis determines the acceptable range for modifying a product or item or design while maintaining the core principles or core specs , core specifications . Right , think about if you had to make a critical part for an engine . The width might need to be exactly 10 millimeters , because that's an important criteria , but the height could vary within certain limits without affecting performance . So the same concept applies perfectly to exercise modification
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Philip PapeSome aspects of a movement are fixed right , like the vertical bar path in a squat . We want that to be non-negotiable . In fact , even having that midfoot center of gravity , you know , within a tiny tolerance , those are the core specifications that we don't change . But other elements have ranges where you can modify them , and so the key is understanding which is which and then how far you can adjust those , while keeping the exercise true to its intended purpose and getting what you want out of it right . Like when you squat . Chances are you're trying to get bigger legs and it may be a specific muscle group quads , hams , you know , glutes but that's that's the purpose of it . So let's just break down systematically how to modify exercises using this framework .
Philip PapeAll right , first , you have to be crystal clear on the parts that don't change what is the movement pattern you're going for ? Which muscles should be engaged and triggered and targeted ? What say joint alignments have to be maintained , right , if you're doing a hinge , trying to do a deadlift . There's a principle there that is a non-negotiable . So you've got that in place right . Let's say it's a um .
Philip PapeLet's go with a bench press right , because I've had shoulder issues and a lot of you listening probably have issues with your shoulder . When it comes to bench press , what are you trying to do ? Well , you're probably trying to target the pecs right , the chest muscles , but also the triceps , and you know it depends on the grip and everything else what you're going to target . But there are a lot of variables that you can adjust and still get incredible growth in those few areas that you're going for with the bench press . And so what can you adjust ? That's what we have to identify . So with most exercises , you have a few variables to work with . You have grip width .
Philip PapeSo think about let's focus on the bench press . You could go with kind of the standard grip , which is a fairly wide grip but not super wide . It's wide enough where your forearms are vertical at the bottom , all right . But we can go narrow , which you see with a close grip , bench press , hence the name . It's gonna target the triceps . You can go much wider , which is more like a power lifting kind of width which shortens the range of motion . So that that's one thing you could change width , and that applies to presses , that applies to pulls , like you could change width on a lot of exercises .
Philip PapeThe next variable is your angle of your hands . So think about we often don't even think about our hands . We were like , okay , it's a bench press , it's a straight bar , so my hands are just going to be facing forward , which is effectively pronated . If you were standing up , that's what it's called facing forward . But what if you used a multi-grip bar that lets you have a neutral grip ? Right ? What if you use a pull-up bar that lets you have a neutral grip ? What if you use a trap bar for your rows instead of a barbell to have a neutral grip and for shoulder issues ? That can be a huge difference . Just that slight change . What about a lat pull-down ? Slight change . What about a lat pulldown ? Look at all the attachments you could have for lat pulldown . You don't have to pull down with a pronated grip . You can have a neutral grip pulldown or even a supine like slightly underhand , slightly angled grip with these special attachments . You know the V grips and such that have different angles . There's a lot of different angles you can work with without changing anything else how far you move through the range of motion .
Philip PapeAnd I say it that way because there is a full range of motion and if you're going for the normal traditional movement . You want the full range of motion . Get the most muscle group muscle engaged , muscle fibers engaged through the lengthened and shortened parts of the muscle . But you might not find that super comfortable for certain movements . Take bench press again If you've got shoulder issues , the very bottom of the muscle . But you might not find that super comfortable for certain movements . Take bench press again If you've got shoulder issues . The very bottom of the movement might be so much of a rotation on your shoulder , there's too much stress there . And so that's where you can say , okay , should I come down almost to that level , but not quite , by using pins in the rack right , more of a rack press than a full press ? Should I use a pause at the bottom ? Actually , that's a different variable . Let's hold on that . Should I use a slingshot ? So it takes some of the load at the very bottom , knowing that I still get to push through the sticking point and work the pecs .
Philip PapeSo think about range of motion . You know something like a what do you call it ? A barbell row . You know traditional row is fairly bent over . You pull back with your back , um , but you can come up to a higher angle and do more like , like uh , what is it called Yates row where , um , it kind of changes the range of motion a bit as well in the angle . So that's another variable .
Philip PapeThen we have the speed or the tempo , and here you have tons of options . My two favorite options are pause , okay , pause at the bottom of the movement . So pause at the bottom of a squat , a bench , pause at the bottom of anything . Pause at the bottom of a bicep curl . It actually makes a massive difference . It makes it harder , yes , meaning you're going to have to drop the weight , but don't let your ego get in the way , because it could give you much more growth by doing that . Pause and protect your joints and tendons . So think about that .
Philip PapeWe also have another way to modify tempo is slowing down the eccentric and exploding on the concentric , like when you're doing dynamic effort movement or compensatory type acceleration , or just just don't get hung up in all the terms . Let's just say a bench press . You come down nice and easy to the chest , you pause for a good one , two count and then you explode up . You might find that feels great on your shoulder , right ? Let's say , doing a seated overhead press using a multi-grip bar , right ? See , you can get creative and combine these in any different way , but I would only change one thing at once . What else can you change ? Your stance width , you can change your stance width , or , on the squat , you can change the heel raise If you're wearing squat shoes or putting plates under your heel . I was trying to help somebody with a front squat and they were trying to front squat barefoot and I said let's just throw some rise under the heels , either standing on plates or wearing squat shoes . And all of a sudden I was like , oh great , now the bar isn't trying to pull me forward , it feels much more comfortable and now I can do the movement . All right . So it's a lot of different things that you can change without actually changing the fundamental movement pattern . I think that's incredibly powerful . It really is . Those are your modifiable specifications . All right , now , when you have that , instead of being overwhelmed .
Philip PapeThis is where the engineering mindset comes in Don't change multiple things at once . You want to isolate one variable Again , just like an engineer would isolate one thing at a time . So , going back to the bench , press right . The core principle here is maintaining that consistent bar path with stable , tight shoulders , a slight arch , feet driven into the ground , right , all of those are going to be fixed . And then you change one thing I'm going to bring my grip closer , or I'm going to keep the grip with the same , but I'm going to switch to a multi-grip bar and have a neutral handle and try that and see how it feels , see what the difference feels like . Do it in your warmup both ways and just see how it feels . And then know that you might have to reset a bit on the load , because it's kind of a new movement to your body , but it's a sort of variety that can actually help quite a bit and might translate to the main movement pattern and make it feel better as well in some cases .
Philip PapeOkay , so this requires a little patience , a little experimentation . You know , starting with a small change and keeping everything else the same , and then paying attention . Is your shoulder discomfort relieved , while you're actually able to get the movement in ? What about an incline instead of a flat ? What about a steeper incline , right ? So there's a lot of things that you can change . Make sure to write it down , make sure to log what's happening . Note it in your notebook or app for your workouts . Find that sweet spot where the movement feels better but still accomplishes its intended purpose .
Philip PapeNow the critical piece here is you need to know when you've reached the limit of that modification . Sometimes , despite your best effort , you've made all these changes , it doesn't solve the root movement problem or it starts to compromise form . That's when you have to admit hey , maybe I just want to switch to a different exercise . Maybe I do , maybe I just do want to have a completely different exercise . And in the case of bench press , like going from a bench to a incline , that's technically a different exercise , right , even though they're kind of different angles of the same thing . But you've got to be open to those kinds of more dramatic changes if needed , right . Sometimes you have to redesign the system rather than just modify the piece .
Philip PapeNow , the fascinating thing about this approach that I've been actually using a lot lately . I've been thinking how do I change my grip width , how do I maybe different straps that I'm using , equipment that I'm using ? It reveals that small , precise adjustments actually can make a huge difference . They weren't feeling it and all we did is we . We changed the hand angle right , or we adjust the the shoes or um chain , even changed a cue . We were , that's more of a form issue and that tiny change made the difference , and now something that they dreaded and did not look forward to now becomes potentially a cornerstone of that muscle development group . You know , like back development , whatever it is . Like back development , whatever . It is Not reinventing , but finding the variation that allows you to perform it as intended . And that's it . That's it for today . That's really what I want to tell you is think about the creative ways that you can modify your exercises to keep using the same movement patterns
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Philip PapeAnd , of course , if you found value in today's episode again and you want more content , please hit the follow button and let other people know . If you want to go an extra step and support me , I would love a five-star rating and review in Apple or Spotify . Not enough people do that , even if they follow the podcast , and if you're a super fan , or even a somewhat fan , and you love it and you think it's worth sharing with others , please go ahead and leave a review . Until next time , keep using your wits lifting those weights and remember that sometimes the perfect exercise is just a small modification away . I'll talk to you next time here on the Wits and Weights Podcast .