Edit: I apologise for my horrendous spelling and grammar.
I already typed out all this shit once but then it uploaded to my profile and not the foirum for some reaosn so now I have to type it all again and for some reason you can't even copy and paste on here.
Anyhow:
1) Is there any benefit to wide grip bb bench press? Does it not train the stretched portion similary how we do supinated pulldowns for the stretch?
2) Is there any benefit to supinated incline bench press would it not hit fibres even higher than what you would hit on a pronated incline bb bench?
3) I want to train for injury prevention but also maximal growth atm I elimated seated leg curls and extensions because they dont involve the glutes. Should I still do these at the end after my glute integration work or is it not necessary?
4) I want my cardiovasuclar HIIT to be as good as it can be i want all forms of cardio that will benefit me but the seated cable row machine just seems retarded to me. Why do we need to slide our legs on the pads would we not the get the same benefits doing light bb rows? Please explain someone the benefits are back endurance and elevated heart rate right so I can both of those with rows can I not?
5) If I'm doing pronated and supinated lat pulldowns do I need the neutral grip to hit different fibres or hot and also is the cllose grip pulldown necessary when we have the underhand pulldown? I dont get that.
6) The leg press doesnt seem functional or athletic to me whats the benefits if I'm already doing squats and deadlifts?
7) Whats the benefits of sumo deadlifs? Is it just for taller people to feel better on joints or would I make more gains included both sumo and normal deadlift? It doesnt seem natural because you wouldnt squat sumo and its the same movement more or less a squat and a deadlift.
8) Whats the difference between a wide grip pronated straight arm pushdown than a cable rope neutral grip pulldown should I include both if so should I also do supinated pushdowns is there a benefit or not?
9) Lastly can we do non eccentric trainig on a muscle every day of the week? So if we damaged biceps on sunday on monday and tuesday recovery days could we do bicep curls with light weight to promote blood flow for recovery or is this not necessary? I see people doing non eccentric deadlifts and sled work etc that takes the eccentric out and med ball slams etc. Can we do this work everyday and does light weights not have a major eccentric damage and when I say light I mean 20-30 rep failure.
If someone replies thanks a lot.