In the gym, as in other areas of life, it has great advantages when it is big and wide. But it also has … we do not call them "cons", but sometimes "the norm" for smaller men just will not work for you. When this happens, you can either try to bend your body to the rules of others (not recommended), or modify the movements to work better for you.
As a big and big lifter myself – 6ft-4fold and about 250mg – I'm tired of hearing that it's a form of excuse or excuse to take leverage into training. Guess what: That's not my opinion. It is the eighth physics! When applying forces or moving loads, more and more work is required to move the same load with a longer lever (ie, a longer leg, arm or spine) than a shorter one.
Translation: The bigger you go The further a weight has to move, the harder it will be. To give a concrete example, a "normal" deadlift from the ground for a man could basically mean a 3-inch deficit for you. Because this picture can help to get clearer, a greater distance with a load means more stress and greater shear on the joints or areas that serve as a fulcrum ̵
Due to the increased joint load for longer limbs, you should make some changes to make the movements more favorable. Here are some of my favorites:
Press: Using Fat Grips
The simple addition of an extra inch in the bar width can have a noticeable number of positive effects. On the one hand, an increase in the bar strength means a more even pressure distribution in the palm of the hand, which can lead to a lower joint load through the elbow and shoulder. It seems to be a very insignificant detail, but it translates into higher quality presses for those who have longer arms and greater reach. Especially in compromised positions like the bottom of a bench, a jump or a shoulder press, this modification can make for happier joints.
Here is a video with some dips that use grease handles for extra comfort.
The Problem of course, it's difficult to find fat dumbbells and dumbbells unless you're a strong man or a weight training studio geared for high-level performance. The answer in this case is to invest in a pair of fat grips that are relatively inexpensive but infinitely useful.
Most people focus on using them to improve gripping power during pull movements (which works well for them as well). In the case of large and large lifters, however, they should be considered compelling for pressing, especially if you have large hands.
Sub the Barbell Bench Press for Pin Press
In my article "The 3 Rules of Long Body Workout for Long Guys" I touched on the importance of this movement, but it's worth mentioning it again. Straight up: They have long arms, and this usually leads to devastation in movements with deep movements. In the case of chest work, shoulder stress can interfere with your ability to exercise the full range of motion of the barbell, so you will prefer dumbbells more often than you would like.
To be fair, barbell is a smart ass and a very effective variation. But for 90 percent of the lifters it is not possible to determine the actual values and increase the actual force as effectively as with a barbell.
With this steady hand position on a straight barbell, this means that things are right. In the last few inches of ROMs below you will usually get a sketch. Losing these can mean redemption for your shoulders and you can push more absolute weight painlessly. Here is the reason:
- You can stop the negative repetition. This means more volume for the actual "lifting" part of the elevator and as a result a lower control on the nervous system.
- A spotter is not really required. The pins block the rod from squeezing you, and if you can not lift the weight, just stay on the pins.
- When you press on the safety features, you can not rely on the stretch reflex to get you out of the jetty hole, which means you work harder and gain better power with lighter weights.
- You can get closer to your true and absolute 1RM bank, which few can say they've ever done with dumbbells. [19659018IchpersönlichempfehledieVerwendungvonNadelpressenmiteinemProtokollsatzmitniedrigerWiederholratewieinmeinemArtikel"DereinfacheKrafttrickumdasmeisteausschwerenLiftsherauszuholen"DaSiedieMesslatteohnehinaufdieSicherheitzwischenWiederholungenlegenkönnenSiesichfürperfekteschmerzfreieWiederholungenzurücksetzenundpositionieren
Another tip: If you hate all the attention, bring thank you with to the noisy bar which plunges in each repetition of the pins, drape a few thin yoga mats over the pins to set the tone to dampen. Problem solved.
Use two ropes for facial features
If you have long arms or are very muscular, there is a chance that a single rope on a pulley will not really provide the necessary freedom of rotation. Muscular guys are often too tight at the shoulders, so the hands are not too close when pulling.
To include the rear deltoids for the rotating component of this elevator, a slightly wider hand is required position than about a row. The closer you can imitate a double bicep pose, the better a "hit" you get for the back deltoids during facial features. That's why the simple hack of attaching two ropes to a reel makes for lanky men like sorcery – and big, tight guys.
You have doubled your radius and improved every repetition of this great move.
Start immediately. Your upper back and shoulders can thank me later.
Deadlift: Try the middle sumo posture and the drop bar
. Seriously, these two movements are perhaps the best friends your lower back ever had. Deadlifting is usually the biggest challenge and threat to their safety for tall lifters. And that understandable! It's a long way, and a pair of long legs can seriously block the ability to pull a heavy rod up a straight path without causing dangerous compensation.
Instead of forcing a conventional deadlift with a straight bar, you acknowledge that your levers are not in your favor, and that injury is a much more serious option for you. If you have long legs, a short torso and less than fantastic flexibility, you will inevitably put your upper body behind the bar, which is not an optimal position for pulling power.
Unlike a straight pole, the pole allows the shins to move forward, leaving the upper body more vertical. The lower hip position improves quad activity and overall leg drive while keeping the spine flat, and the weight is perfectly balanced to the center of gravity without the need for spinal distortion.
For all these reasons, the deadlift of the fishing rod is the bee's knee for many NBA strength coaches who want their athletes to pull hard. Take a page from their books and switch – preferably with my program in "The Best Damn Trap Bar Workout, Period" – and you'll be glad you did. And do not be afraid to use the high handles. You still get plenty of ROM, big guy.
After you've said all that, if you're a stubborn Lummox who can not breathe without a Barbell Deadlift, and you think a trap bar is "fake," make yourself a favor and at least change your attitude. If you choose a mid-sum position, your hip position will be lowered and you will have some room to tighten your back and keep your shoulder blades above the bar.
Do not apologize for your size!
If you are tall, I like to work out. Accommodate your size and length, and you'll be training painlessly while still seeing profits. We make adjustments for these things in regular life, and the same should apply in the gym. That's what makes you look imposing, but more importantly, you can train hard, just like the little boys.