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Liam Barlow | Online coach and PT level 3 REPs qualified.

26/10/2026

Same movement, same machine, but one slight change can make a BIG difference to your results…

I used to have this problem with a lot of my back training.

My form looked good to begin with…

But as soon as the exercise started getting tough, I turned into a plate of jelly and everything broke down 😂

With the T-bar row, this meant my upper back (the muscle I was actually trying to target) wasn’t getting trained as hard as it could’ve been.

As soon as the reps got tough, my body position changed, allowing other muscles to take over and help move the weight.

Meaning my own form was holding back my growth!

With the T-bar, and any other chest-supported row you’re using to target your upper back, you need to maintain an elevated chest throughout the movement.

This allows you to fully retract your shoulder blades at the top of each rep, helping you get the most out of the movement.

Don’t just focus on getting the weight from A to B. Make sure the muscle you’re trying to grow is actually doing the work.

For more tips that actually help,
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25/10/2026

Miniature dump because I’ve barely took any pics this week 😅

23/10/2026

Really quick before you go…

22/10/2026

You could get more gains from the sets you’re already doing 👇🏻

Nailing your range of motion is one of the most important factors of each exercise.

Too little and you will be leaving gains on the table because you’re not recruiting every single motor unit that you can.

Too much can lead you to picking up injuries and losing mechanical tension from the target muscle.

For a shoulder press, you can make it really simple by aiming to get your hands to around mouth height.

Is this the perfect spot for everyone? Nope

Will it suit most new lifters and those that are unsure? Yep!

The most common error I see for this is setting your seat height.

Too low and the machine will bottom out too early…
Too high and that first rep becomes impossible.

Set it so the handles are just above shoulder height for an easy lift off and no bottoming out.

For more tips that actually help,
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19/10/2026

Some raw training footage for the grid 🎥

Been a while since I posted a full session on here.

Sunday legs now being hit at Titanium gym, initially just to save travel time… but now I’m really enjoying the change of scenery.

Who would’ve thought spending every day in the same place would start to get a little tedious 😅

But the kit at Titanium is class, making for a great weekly session there.

Particularly the gymleco hack squat, hopefully translates into some massive quads 😎

Full session:

Calf’s x 4
Seated leg curl x 2
Glute drive x 1
Hip extensions x 2
Hack x 2
Leg extensions x2

18/10/2026

Dips can be a chest exercise, despite being called Tricep dips 😅

You’re never going to completely eliminate triceps from the movement, they’re a huge part of it.

But by making a slight change to your body position you can shift the focus more onto the chest.

And it’s all about your arm path.

Staying as upright as possible keeps the movement mostly through the elbow joint, which we know is then the triceps job.

But leaning yourself over the movement more, changes that arm path.

If you were to do the same arm path but lying flat, it would look very similar to a decline bench.

Meaning a lot of the force produced in the motion is coming from the chest!

So give them a go in your next session and see what you think.

And for more tips that actually help,
Drop me a follow 🤝

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Tatham’s Gym
Sutton In Ashfield

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+447547904484

Website

https://linktr.ee/lbcoachinguk

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