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Tip: How Limb Length Affects Training



Can limb length play a role in exercise selection?

Yes! The exercise selection is the most important training variable. Imagine that you are a patient in the doctor's office and the conversation went as follows …

  • Doctor: I will prescribe 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, it's the same with training. 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 big bases, certain muscles are stressed by them and nothing else over others, and you may not get the result you want.

Some people will get great pec development from the bench press, while others will only grow triceps and delts. Some build enormous quads from squatting backs and others build larger glutes.

Limb length relative to torso length determines which muscles are most stimulated.

  Torsos

Here is a general view:

Body Type 1 – Long Limbs / Short Torso

  • Usually pulls lighter than pushes
  • Hip Joint / Deadlift better than Squats

Upper Body Push

19659016] Pecs are the easiest to develop
  • Deltas are the second most common
  • Triceps most difficult to develop
  • Torso pulling

    • Lats are the easiest to develop
    • Rhomboids, rear claws are the second
    • biceps are the third
    • upper body traps are the hardest to develop

    lower body training

    • gluteal muscles are the easiest to develop
    • hamstrings are second [19659004] Quads Are Third [19659004] Calves are the hardest to develop

    Body Type 2 – Short Limbs / Long Torso

    • Tend to do so at Druc
    • Getting stronger on the squat than on the hinge / deadlift

    Pushing the Torso

    • Triceps is the easiest to develop
    • Delts are second
    • Pecs are the hardest to develop

    Pulling of the upper body

    • Upper traps are the easiest to develop
    • Biceps is second
    • Rhomboid, rear deltas are third Lats are the hardest to develop

    Lower body training [19659016] Quads are the easiest to develop
  • Calves are second
  • Hamstrings are third
  • Glutes are glutes most difficult to develop
  • All this is mostly the case, 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 need 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 glute and hamstring work.

    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, 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 choosing better movements.


    Squats and body types



    Proper bench press for your body type



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