Adapt your Training to your Morphology
Do not let your DNA ruin your chances of forging you a perfect body.
After months or years spent in the gym, you realize that your head will never reach the top of the bench or you can never close your fist on the drawbar.
It may seem unfair to you, but there will always be a guy – obviously he’s the one in the squat cage or the press right next to you – that seems to be born for some exercises. And indeed, it is. But not you.
So OK, there is something to be demotivated, but it does not mean that you must cancel your subscription. ” Even if your proportions are not ideal, there’s always a way to go with your training, ” says Todd Durkin, owner of a San Diego fitness club. So, do not give up so easily. Instead, it’s better to take the problem head-to-head and face it. How?
By reading keepyoubetter.com, which has identified some of the physiological concerns you may have, and the solutions to remedy and optimize your sessions.
The problem of too long arms
The bench press bench can certainly be a barometer of your manhood, but also be quite discriminating for men with long arms. Knowing that the distance traveled by the bar limits your performance and your results, too long arms can also be a source of injury. Because the articulation of the shoulder of a “big” is more vulnerable than that of a “small”. Another concern that may occur because of this injustice of nature: a wrist injury.
Make medicine ball shots to focus on speed rather than power. ” You’ll be working more fast-twitch muscle fibers, which play a
role during quick movements, “says Todd Durkin.
No medicine ball at hand? No worries, instead make three to five sets of maximum push-ups in thirty seconds.
Throw of medicine ball on the ground
Lying on your back, hold a medicine ball with both hands against your chest. Throw it high enough to leave your hands. Once it caught up, down quickly on your chest before relaunching. Get the most reps in thirty seconds. Rest, and leave for another four sets.
The problem of too short arms
Most great weightlifters have a rather stocky silhouette. This is certainly not a coincidence, but because this feature serves them squat and bench press.
On the other hand, when it comes to taking off the ground bar, as for the deadlift, people who have short arms are forced to start lower, which increases the strain on the back.
Prefer the sumo raisin. By moving your legs further apart, this position allows you to start with your hands closer to the ground. Another advantage: starting with the torso straighter, you will force less on the lumbar region.
Stand with feet apart from double your shoulder width, tips facing out. Catch the bar in pronation, spreading your thumbs about 30 centimeters, and the bust practically perpendicular to the ground. Without bending your back, push your hips forward and stand up with the barbell. Then go down, keeping it as close to the body as possible.
Perform 3 sets of 8 to 10 reps.
The problem of small hands
Men with small arms also tend to have small hands, making it more difficult for them to take dumbbells. A grip with small hands indeed reduces the speed and the amount of work you can do in exercises where you have to pull the bar.
Since there is not yet an effective way to lengthen your fingers, focus on the endurance of your forearms with small hand grips. Remember to do this at the end of each session.
Grab two big dumbbells and let them hang naturally on the sides. Walk as far aspossible, then put them on the ground (if you hold more than a minute, take heavier). Rest a few seconds. Count between 3 and 5 reps.
Wrap a towel around a drawbar. Catch it in pronation at shoulder width. Hold 20 seconds, rest and start again.
The problem of a flat gluteal
If you roll a 1 euro coin from the back of your head, does it fall directly without touching your rear? If so, you have flat buttocks, because of a pelvis tilted backwards. This peculiarity puts your lower back in a vulnerable position, which can lead to injury in the spine.
Strengthen your hip flexors. Once they are fortified, they will adjust your pelvis to its natural position and improve your posture.
Elongated exercise for the psoas
Lie down with your right leg on the ground and your left leg up, inclined at 90 °. Attach an elastic band that goes under your right foot and over your left foot. Keeping your right leg fixed, bring your left leg back to your chest without taking off your lower back. Pause, and return to the initial position. Do 10 to 12 reps, then change your leg and start again.
The problem of too long legs
According to Todd Durkin, tall men (say above 1.82 meters) have two problems at the squat. The first is physical: the longer the bones of your legs are, the more the bar travels along, and the harder the work to do for your muscles. Even in very good shape, you will need more time to get good results. Men with shorter bones can thus do more repetitions with higher loads.
The second problem is that longer bones are more likely to make false movements. You have to make more effort to keep your back in a neutral (slightly arched) position throughout the movement. Or you will have to lean forward more and more as you exercise, which is not good for the lower back.
Choose exercises that do not require a heavy load, such as step. “This allows
to work hard while stressing less your back, “says Bill Hartman, coach and co-owner of Indianapolis Fitness and Sports Training.
Step with dumbbells
Position yourself in front of a step about 45 cm high while holding a dumbbell in each
hand. Place your left foot flat, knee bent at right angles. Push to ascend until your leg is taut, and slowly lower back to the initial position. Change your leg after 8 to 10 reps. For more difficulty, let go of your dumbbells and do the exercise with a bar wedged on the shoulders.