You know the typical mass-construction advice: Emphasize large compound elevators and progressive congestion. However, if you use exercises that you are structurally unsuitable for, you can quickly become a non-gainer. This is especially true for lanky, long-legged lifters.
If you want to build muscle, make sure every exercise counts. Use these effective and structurally gentle variations of the classic exercises.
. 1 Safety Bar Squat, Holding Rack
Squats are king for building mass. However, when long-legged hard-gainers try to squat, it often looks like an ugly good morning. Switching to a safety squat bar (holding the squat rack) is a game changer.
- The padded yoke relieves your shoulders.
- The pole design moves the weight forward like a front squat. This means less strain on your spine and more on your quads.
- When you hold the rack, the upper body stays upright. This makes your squats look more like the pretty squats of someone with a good squat structure. This adds stability to the lift, allowing you to lift more weight for more reps.
- Do not lean back like a powerlifter on big legs. Spread your knees instead and sit down.
- Drive the traps into the pole pad when coming out of the hole.
- If you lean forward to recruit more back and hips, push the weight back over your feet with your hands and let your quads do the work.
- Do not cheat with your arms. You try to build your legs, not your ego.
Good Alternatives: Machine Squat, Leg Press, Zercher Squat, Hip Belt Squat.
. 2 Deadlift with Hook Handle in Romania
While regular deadlifts are fantastic for building up general strength, the rule for deadlifts in Romania is to grab the mass on the back chain. Use a hook handle or straps.
- EMG research shows that this is one of the best hamstring exercises (1
- It's difficult to do this, but it's easy to add 5 pounds a week long time!
- Great for building your upper back and traps.
- Keeps the muscles under tension.
- It's easier on your lower back than the conventional deadlift with stiff or straight legs, as you maintain a neutral low -back position.
- If you start from a rack at the top, your body structure does not matter.
- Use straps or a hook grip to help you focus on your thighs and use more weight and strength Get more repetitions.
- Take the weight off a rack (or lift the first repeat if no rack is present). Unlock your knees and push your hips backwards until you reach a good stretch of thigh movement just before you have to bend your spine.
- Resist the urge to lower your knees forward. This relieves your hamstrings and makes the lift squat with a barbell.
- Do not overdo the hip barrier above, unless you try to make this an exercise for the glutes.
Good alternatives: Deadlift with the trap bar (Touch and Go), back extension (45 degrees), glute-ham-raise.
Notes: Using a trap bar for deadlifts will lower your hamstrings, but they are still a great body mass builder. Back straighteners and glute ham raises are also great hamstrings, but they do not have much impact on muscle growth throughout the body.
. 3 Breast Dip on Rings
With long arms, most hardgainers find that bench presses beat their shoulders long before they build their pecs. Breast dips are an amazing body builder and can be even better if you use them on rings.
- With the rings, you have the perfect hand position for your individual structure, which reduces the shoulder load.
- Your chest needs to work harder so the rings do not move.
- It's not as unstable as you might think. Since your arms are on the straps, they provide stability.
- Wear a long-sleeved shirt so that the ring straps do not tear the skin on your upper arms.
- Test your natural range of motion by standing sideways in front of a mirror. Bend as if you were making a breast dip. Now bring your elbows back as if you were taking a bath. Stop when out of range. That's your natural reach.
- Keep the ring height lower so you can save yourself with your feet when something goes wrong.
- First, you are really shaky with these. Do not worry, your body will find out quickly. Just walk very slowly as you learn the movement.
- Bend over as you come down to emphasize your pectoral muscles.
- Press the rings to lift your body.
- dips aren & # 39; t for all. If they disturb your shoulders, look for other alternatives.
Good Alternatives: Dive into the chest with V-bar adjustment, weight bench press (flat, low pitch or slight fall), weighted push-up.
. 4 Bent over the row
Bent over the rows is a classic mass producer for the upper back and works even better with a bolt.
- The latch shifts the weight of your back in front of you to your midline, which relieves your lower back.
- Since your knees do not hinder the rod, you can carry the weight with more legs and less back.
- The neutral handle of the trapper brings the elbows closer to your sides. This facilitates the achievement of a good withdrawal of the scapula. This elbow position also increases the work of your lats (a powerful shoulder extensor), which increases the spine width and allows you to use more weight.
- Play with your upper body angle to find out what feels best.
- Find The optimal amount of knee flexion to feel strong and relieve the lower back.
- Hold the pressure over your midfoot. Roll your shoulders back while you row.
- Capture your form as you learn the movement. The more advanced you are, the better you can experiment with a bit of English. Just do not let yourself be carried. Nobody cares how much you row.
- Do not cheat by raising your upper body when you get tired.
- Keep an eye on the lower back. If you still find this series variation too strong for your back (especially during your leg workout), consider the alternatives.
Good alternatives: Weighted inverse rows, breast-supported row.
. 5 Standing Dumbbell Shoulder Press
Be sure to use a slight elbow bend in this exercise.
- The researchers compared pressing the dumbbell and seat shoulders with pushing the barbell. They found that the shoulder press with the standing dumbbell is the hardest hit on your handle (2).
- Standing (done correctly) puts less pressure on your spine than sitting (3).
- A slight elbow lift pulls your shoulder out of the shoulder-endangered "high-five" position. It moves your shoulders into the scapular plane, which is a much more joint-friendly position to push safely.
- Sitting down, most people kick dumbbells with their knees up to their shoulders. This works with short arms, but leaves leggy lifters with folded arms back and strives to take the weights off their shoulders. When you stand, you can use your hip force to bring the weights to a solid starting position.
- Use an explosive hip joint to swing the dumbbells up.
- Keep your abs tight and your buttocks locked so you have a firm foundation to press on.
- Use a slight elbow bend.
- Maintain a vertical forearm when pressing.
Good alternatives: Dumbbell shoulder press, high pitch dumbbell press (ideal for those with a shoulder structure that is not suitable for direct head overhang.)
6th Ring Pull Up
Pullups are a classic Lat & Benefits
- The supinated grip pulls your elbows in. This position protects your shoulders and beats your lats as a shoulder extensor.
- Your biceps are subject to severe mechanical stress.  Rings keep you honest When you start jerking and kinking, swing yourself like Tarzan in the gym.
- Freely-moving handles reduce joint strain, so you can gain more weight and volume.
Tips  Take a supinated underhand grip.
- Hold your chest up, shoulders down, and lean slightly Concentrate on pressing your elbows down when lifting.
- Concentrate on pushing the biceps when you are on top. Stretch your elbows when you come down, but do not relax.
Good Alternatives: Use the twist grips that come with some high-quality racks or the D-grips found in most gyms. All you need is a small chain and a carabiner that you can pick up at a hardware store.
If you need to use a fixed rod, switch between supinated and neutral (facing palms) every 1-2 months to reduce the risk of joint problems.
. 7 EZ-Bar Sweater Triceps Extension
Although close-grip presses are great, MRI scans show that these exercises emphasize your lateral and medial triceps heads, not your long head (3). Things change, however, if you follow Mark Rippetoe's advice to combine a pullover with a traditional skull breaker.
While it looks like you're cheating with your lats, the long head of your triceps is a muscle with two joints. It stretches the elbow and shoulder. Yes, your lats help, but they simply work with your triceps and allow you to use more weight for more reps.
- You hammer the long head of your triceps – the biggest head that makes the biggest difference in your overall triceps size.
- Lower elbow load than traditional triceps extensions.
- Bring the weight behind the head like a sweater. Get a nice tricep stretch, but do not overdo it.
- While raising your elbows, simultaneously lift your elbows while stretching them.
- Do not bring your upper arm completely into the vertical. This relieves the weight of the triceps.
- Start slowly to understand this, then add a controlled speed. Remember, your triceps is a fast-twitch, dominant muscle that loves speed.
- As you get stronger, hook your feet under a stable object or have your knees held down by a workout partner.
Good Alternative: Dumbbell Pullover Extension.
. 8 Arm Blaster Curl
As you curl up, the weight moves in front of your feet and out of your support base. Long, lanky arms amplify this problem. When the weights get heavy, your focus shifts away from the biceps and stabilizes your body. However, this old school equipment fixes the problem.
- By placing your triceps on the arm blaster, you can concentrate on bending your biceps.
- In this way, you get a similar isolation to preacher curls with no extra elbow stress at the bottom and loss of tension at the top.
- Resist the urge to pull the triceps off the arm blaster while rolling up the weight.
Good alternatives: Put your back against the wall, sitting dumbbell roll.
. 9 Trap Bar Figure-8 Farmer's Walk
Farmer's Walks alter the strength and size of the entire body. However, there is a possibility that you will not, as there are no farm walkers or a nice long strip of grass in your gym where you can run them. Enter the Trap Bar Farmer Walk (Figure 8).
- Great for building your upper back and your traps.
- Easy to load, heavy. If there are no farm walkers in your gym, you can quickly overdo this exercise with dumbbells or kettlebells.
- They make it easier to turn. Even if you have access to walking equipment for farmers, you will have difficulty turning them when the weight gets heavy. This can put a lot of extra torque on your lower back. This is not a big deal if you have a nice long runway. With a trapping bar you can easily create a figure-of-eight pattern in a relatively small space. This gives you a handy way to lift heavy weight AND prolong your time under tension.
- Grasp the handles of the body with your hands. Do not just hold the weight – crush it!
Maintain the perfect deadlift technique while lifting the weight.
- Resist the urge to hurry. A slow, controlled tempo makes it easier to turn off, reduces the risk of stumbling and extends the time under tension.
- Keep your chest high even when you get tired.
- At the end of your set, hold your body down and then reduce the weight and then keep it under control (think again of the correct deadlift shape).
Good Alternative: Use heavy dumbbells or kettlebells – a temporary solution until you get your gym to buy a folding bar.
10th The Angled Dumbbell Donkey Calf Rearing
Donkey Calf Rearing is an old school classic. The angled barbell version offers you the same benefits and the added benefit of being able to conduct awkward conversations by asking a stranger in the gym to climb you like a horse.
- There is no compression of the spine.
- You get a nice stretch in your calves.
- It's easy to get heavy.
- Restricted EMG research proposals Donkey calf raises are one of the best exercises for hammering your calves.
- If you are strong, invest in a belt for hip belt squats instead of using a diving belt.
- Go down a nice stretch and then hit hard on the balls of your feet. Push your calves all the way up.
- Do not kneel or cheat on your quads.
Good alternative: Calf press on the leg press.
The Hardgainer Recipe
5 Ways Skinny Bastards Can Build Muscles
- McAllister, M.J., et al. (2014). Muscle activation in various leg flexion exercises. Journal of Strength & Conditioning Research, 28 (6), 1573-1580.
- Saeterbakken, A.H., & Fimland, M.S. (2013). Effects of posture and stress modality on muscle activity and strength at shoulder press. Journal of Strength & Conditioning Research, 27 (7), 1824-1831.
- James, M.M. Biomechanics of the spine. (1973). Achieves of Surgery, 107 (3), 418-423.
Tesch, P.A. (1999). Target bodybuilding. Windsor, ON: Human Kinetics.
- Bompa, T.O. & Cornacchia, L.J. (1998). Serious strength training. Windsor, ON: Human Kinetics.