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Old 02-27-2013, 12:23 AM   #2
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
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For the first several years lifters should pretty much be building their bases using the staples. Once they have a few years in, have built muscle and strength, and are starting to see their weaknesses, then it's certainly ok to start playing with variations.

One of the problems though is that variations are often seen as magical, and inserted at the expense of overall strength, or exercises that may be more beneficial in the long run. Because of this, you want to make sure you keep a solid base.

For example, we often see 225 pound squatters turn to hardcore assistance work when squats get tough. What they really need is more squats, and perhaps a focus on more overall strength building on the basics - quads, hamstrings, etc. They might also need more frequency rather than different exercises.

Where are your lifts right now, and how much have they moved the last 6 months?

Regarding pin bench presses, I am not a fan. They force an awkward groove, among other things. I'd rather see you do board work, which uses a more natural groove and a soft chest touch.
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