How Limb Length Affects Training
Q: You previously said that the front squat is a better lower body lift for people with long legs than the back squat. How else can limb length play a role in exercise selection?
A: The exercise selection is the most important training variable. Imagine, you are a patient in the doctor's office and the conversation went as follows …
- Doctor: I will prescribe you 200 mg twice a day.
- Patient: 200 mg What, Doc?
- Doctor: What do you prefer? Which medication do you want to take?
That does not make sense, does it? Well, the training is the same. Imagine sentences, repetitions and training methods as dosage and exercises as medicine.
While everyone can improve their body and performance by gradually focusing on the great basics, certain muscles are only more emphasized by these and nothing more than others, and it could be that they do not have the desired result achieve.
Some people will get great pec development through bench press while others will only grow their triceps and deltas. Some build enormous quads from squatting backs and others build larger glutes.
Limb length relative to torso length is one of the main factors that determine which muscles are most stimulated.
Here is a general overview:
Body Type 1 – Long Limbs / Short Torso
- Tend to progress easier on train movements than on push movements.
- It's easier to get stronger in hip joint / deadlift than in squat
Upper body pressures
- Pecs are the easiest to develop
- Delts are second
- Triceps are the hardest to develop
Upper Body Pulling
- Lats are the easiest to develop
- Rhomboids, rear claws are the second
- Biceps are the third
Lower body traction
- Buttocks are the easiest to develop
- Hamstrings are secondary d
- Fours are third
- Calves are on Hardest to Develop
Body Type 2 – Short Limbs / Long Torso
- Tend to move more easily when pressed than when pulling Pull
- Strengthen Easier to squat than to hinge / deadlift
Pressing the upper body
- Triceps is the easiest to develop
- Delts are second
- Pecs are the hardest to develop
Upper Body Pulling
- Upper traps are the easiest to develop
- Biceps is the second
- Rhomboid, rear deltas are the third
- ] Lats are the hardest to develop
Lower Body Workouts
- Quads are Easiest to Develop
- Calves are second
- Glutes are hardest to develop
All this is true most of the time, but there will be some exceptions. (Arnold, for example, has long legs and a huge biceps.)
With this information, you can better choose the help you can perform in a program by specifying which muscles require extra direct work. For example, I have short legs, so I do not need direct assistance on the quads. They grow very well by doing squats only, and I prefer to invest my exercise time in exercises that are actually needed to correct a weakness. However, I need direct buttocks and thighs.
You do not need so much (if any) direct work for the easiest muscles to develop, but you need a lot more for those who are the hardest.
If we know that, then we can better choose the big lift options for our training. If I have long legs, the front squat for overall development is better than the back squat. Why? Because with the back squat, I usually get buttock muscles and a few hamstrings, while I would stimulate the quads with the front squat. A squat with a raised back would also help.
While there is nothing wrong with good, intelligent programs you find on the Internet, you should still have some leeway in choosing the exercises: you can respect the spirit of a program while doing so. Choose Better Moves.
Delt-Building Lateral Raises
Q: When I make lateral raises, I usually feel it in my traps. How can I make my deltas more effective?
A: Welcome to the club! Of course, I have narrow shoulders and short arms, which favors the development of traps against deltas. But I have a few tricks when it comes to lateral elevations.
Before I get to the three exercises, I need to highlight one point: to make the lateral increase in the recruitment of the deltas effective, one must focus on pushing the dumbbells away. do not lift on it. Try to bring the dumbbells as far as possible to your side. They should only rise when you push aside. But this tip should minimize the recruitment of traps.
. 1 The Backpack Raise
No, while wearing a backpack, you will not make any side elevations (although this would probably work), but with resistance bands wrapped around your shoulders to keep them down.
The traps are involved when the shoulders lift rather than just turn. The straps help you concentrate on the deltas by holding shoulders.
To set up, step on the inside of the band and hook the other end around your shoulder. Then do that on the other side with a second volume.
The position of the ligaments on the shoulder is important. You want to place it on the AC joint, not on the trap. If the tape is on the trap, the trap's recruitment is actually increased by establishing a stronger mind-muscle connection with that muscle and a reactive contraction due to the pressure.
You still need to focus on pushing the dumbbells away instead of lifting them, but the straps will make that much easier.
. 2 Lifting the Handcuffs with a Mechanical Lowering Kit
This is a short resistance band used around your wrists like cuffs. Use a tape with little resistance. You do not have to go crazy here, as you only use it to relocate tension to the medial delts.
Choose dumbbells that are slightly lighter than what you would normally use for 10 rigorous repetitions. Suppose you could use a weight that allows you to perform 12-15 quality lateral raises.
- The first step of the mechanical drop set is to perform partial lateral raises with the ribbon and dumbbells. Go as high as the band will allow. The height should be about one-third to one-half. Do as many good reps as possible.
- Then drop the strap immediately and do regular side elevations using only dumbbells. Shoot for 8-10 repetitions.
- Then drop the dumbbells and put the band back on and do partial repeats (as in step 1) with the band only.
Do not rest between the steps of the mechanical drop set. If you want to set your Medal Deltas on fire, this is the exercise for you!
. 3 The Incline Lateral Raise
This is the "less cool" option, but has been used successfully in people with dominant traps for at least 15 years.
It's simple: sit on an adjustable bench that is angled about 30 degrees and make lateral elevations from that position. Continue to focus on pushing out the dumbbells and not lifting. This greatly reduces the activation of the trap, but you still have to focus on pushing the dumbbells far from your side, rather than up.
Accuracy of the Fitness Tracker
Q: How accurate are these watches? How many calories did I use during the workout?
A: Not really accurate. A friend of mine told me recently that she did a lifting workout that burned 960 calories. And although I would like to believe that it is simply not realistic to raise the best fat loss tool known to man.
It's difficult to know exactly how many calories you've consumed during a workout. This depends on the exercises (a squat consumes more fuel than a curl), the number of reps, the training methods used, and the number of muscles you recruited during each repetition.
Upper body elevations have a hypertrophy of 40 -60 seconds can consume 7-10 calories, and a squat of one minute may have as much as 40 calories (Victor M. Reis, RS 2011. Energy Costs for Resistance Exercises: J Hum Kinet 29A: 33-39).
If you perform 4 such sets, we are talking about 160 calories. Exercising with the same parameters can result in another 160 calories. Then, if you have four smaller exercises, it could add 350-400 calories. Such a workout would consume 650-700 calories and it would be hellish work.
Upper body hypertrophy training may consume 250-400 calories more than your normal calorie consumption for the duration of your workout. The lower body may consume up to 500-700 calories more than your normal calorie consumption, and total body workouts might be in the range of 300-500 calories.
I believe that calorie consumption is estimated by these watches / apps use mainly the heart rate as a measure of energy consumption. These formulas have been developed with a view to cardiovascular training. In this type of exercise, heart rate is directly proportional to energy consumption because heart rate increases only when the heart has to pump blood into the muscles to deliver oxygen to produce fuel.
During strength training, the increase in heart rate may also be due to a high release of adrenaline. In addition, the heart rate may increase for the duration of the set and remain elevated during idle periods due to adrenaline / neuronal activation, although no work is done. As a result, these tools drastically overestimate how many calories you burn while exercising.
Why is that a problem? By giving the impression that you are burning a ton of calories, you may be eating too much or too much.
"I've just consumed 1200 calories in my workout! I can eat this burger because it only has 600 calories!"
No, you can not. According to the grand scheme of things, it is not the end of the world, but it is still misleading.
Squats and body types
Broader deltas, healthier shoulders