Workout Builder

As a general rule, a narrow grip should be approximately shoulder-width.

If you are standing holding the weight, when the weight is at its lowest point, your hands will be just outside your thighs.

Wide grips are mostly used with barbell exercises. Where a barbell exercise expects a wide grip, your grip should be at least wider than your shoulders, preferably by at least another hand's width. Depending on comfort, though, a wide grip could be as wide as the bar will let your hands go.

Neutral grips are where the palms of each hand face inward, directly facing the outside of your thighs when the weight is at its lowest position.

Neutral grips are only appropriate for kettlebell and dumbbell exercises.

A mixed grip is only appropriate for some barbell exercises and is where one hand grips the bar with an overhand grip and the other hand grips the bar with an underhand grip.

To ensure your training is balanced, alternate the grips between sets and perform an even number of sets of exercises with mixed grips.

The set standing position is how you should start all standing exercises. Run through the following checklist in your head before starting any standing exercise:

• Stand straight with your feet slightly more than shoulder-width apart (but not a wide stance).
• Draw your shoulders back and down, away from your ears. Your shoulders don't need to be drawn so far back that you could grip a pencil between your shoulder blades, but should be sufficiently drawn back to make your chest proud.
• Gently tense your core muscles to flatten your belly and draw your bum in - don't let it stick out.
• Focus your gaze on a neutral point directly ahead and imagine a thread pulling your scalp up in a direct line through your spine.
• Take a long deep breath, hold it for a second, exhale slowly, and now begin your set!

In a word, security. This site does not use HTTPS certificates, so communication from your browser to the web server, including a password, could be vulnerable to interception.

The use of a PIN sent to your registered email ensures your identity can be validated without compromising a password.

The email may have been redirected to your junk or spam email folder, so check there. Also, to ensure that the email is not delayed in the future, make sure that 'do_not_reply@workoutbuilder.uk' is trusted by your email provider.

If you still haven't received your PIN and are unable to log in, contact Matt.

The e-mail address you use to log in, your name, and the workouts assigned to your account are stored in the database.

Additionally, there is some preferences information attributed to your account, such as the exercise equipment you selected the last time you created a workout, and a log of site transactions, such as when you last logged in.

Check out the Manage Account page to see what this site has stored about you.

If you wish to purge record of yourself from this site, Contact Matt.

The answer is more subtle than a simple 'yes' or 'no', just like it would be for any site on the Internet.

This site does not use certificates to validate its identify or to encrypt traffic. However, this site:

• does not ask for passwords or personal information (and stores very little);
• follows good PHP coding practice (so much as I can as an amateur programmer);
• uses two-factors of identity verification to log in or commit changes to your email address; and
• functions perfectly well if you want to turn off JavaScript (itself the source of lots of vulnerabilities).

There is no guarantee that any site on the Internet is free from malware or vulnerabilities, so it is important that you browse responsibly. Even the security in place around this site might not keep it entirely safe and if anything appears suspicious, such as adverts appearing (this site has no adverts) or dialogue boxes appearing requesting information, please report it to Matt.