6 Difficult Exercises For The Bigger

6 Difficult Exercises For The Bigger

Most of the time, being big, it pays. On a basketball court or tennis court, you are almost sure to have a basic advantage over everyone. But, in a gym? Sorry but no. When talking about lifting weights, smaller guys often have an advantage over their bigger comrades, simply because some exercises favor their biomechanics.

6 Difficult Exercises For The Bigger

Because of their longer limbs, larger people need to support loads on a greater range of motion, making them more susceptible to injury than their smaller counterparts.

We can note some common denominators to the bigger:

  1. Biggers generally have more difficulty gaining lean mass.
  2. Bigger players have more difficulty in performing classical force movements at full amplitudes.
  3. Biggers are more prone to joint discomfort if treated like other practitioners.

But, size alone does not dictate your ability to excel in a bodybuilding workout. You can still be really great and have an exceptional biomechanics, giving you an edge over smaller practitioners. For example, Brian Shaw was named the strongest man in the world 4 times and was able to carry more than 500 pounds at the raised earth.

Brian is incredibly tall compared to other practitioners of the same sport, but he has modified and mastered exercises based on his proportions and biomechanics.

With the disadvantages presented above, here are the 6 most common exercises with which the “bigger” usually have difficulties. And, for each movement, a more favorable alternative or modifications is proposed.

1 – Barbell Bench Press


The bench press is unquestionably a great exercise to build mass and strength in the bust, but it also requires serious control of the shoulder blades, thoracic spine and shoulder joints. If people insist that everyone brings the barbell up to the chest, the bench press becomes not only humiliating but also potentially dangerous when you add long arms into the equation.


The dumbbell bench press and the barbell incline press. The dumbbell bench press, because you use two free loads, helps you find a more favorable and comfortable position for your shoulders. In addition, it is a more effective form to build the muscles of the chest. The barbell incline press is also inherently safer because it does not undergo the same beliefs about the barbell that is to be brought on the chest but also because it is less demanding for the shoulder joints.

2 – Conventional Deadlift


The deadlift is a good test for pure strength and power because it gauges how much weight you get to lift from the ground. The problem with the ground lift is that everyone, no matter the size of the legs, must pick up the bar about 23 cm from the ground. It is the only one raised with a range of movements based on the height of the equipment and not on the anatomy of the practitioner. What’s more, big men with exceptionally long legs have difficulty keeping their weight on their heels as they need a greater flexion of the knees to perform the movement. But, guess what: unless you are a competitive powerlifter, you do not need the conventional deadlift.


The hex bar deadlift. The equipment allows you to find a more comfortable position and you are not constrained or limited by the bar that stumbles in your knees. In addition, the handles allow the Bigger person to lift from a more reasonable height. If you still have difficulty in this configuration, try loading the load on a box or stacked disks.

Start with 3 to 4 sets of 3 to 4 repetitions, with lots of rest between sets on training days for the lower body.

3 – Barbell Squat 


Squats, and especially barbell back squats, play a vital role in building muscle, stimulating the growth of the entire body and also improve joint mobility. However, this movement requires a good mobility of the ankles, the hips and the spine. And the longer your femurs are, the harder it is to perform the back squat with great quality of execution. The big ones have difficulty maintaining the balance between the backward thrust of the hips and keeping their center of gravity at the middle of the feet. With the load placed in front of you, this task becomes less formidable.


Go for the front squat, which is a good alternative to be able to work hard with a heavy barbell, and the goblet squat, which is a formidable variation to build muscle mass.

Make sure however, for the goblet squat, to use a heavy dumbbell – or kettlebell -, to hold it in front of your chest and keep your elbows tight at the sides.

For strength, perform 5 sets of 5 repetitions of front squats or goblet squats. For muscle mass, use a moderate load and perform 3 sets of 10 to 20 repetitions of quality goblet squat at a controlled tempo. Rest for 1 to 3 minutes.

4 – Barbell Military Press


The strict military press can be truly unforgiving if you have long arms. Not only because it requires more work to move the load over a longer distance, but also because it becomes more difficult to maintain the integrity of the posture as the load moves away from you. This does not mean you should pass this exercise. For it is a complete movement to build muscle mass and improve your physique.


Try the half kneeling landmine press. Strip a barbell against the corner of a wall. Lean on your left knee and plant your right foot in front of you. Grasp the barbell with your left hand. As you press the load upward, move your torso slightly forward to catch you under the weight. Change sides after your set.

For strength, perform 3 sets of 5 repetitions per side, with 2 minutes rest. For volume, target 3 sets of 10 repetitions per side with 1 to 2 minutes of rest.

5 – Thigh Press


The thigh press is top because it allows to load the legs without loading the spine. However, the longer your legs are, the more your ankles need mobility to apply your thighs, glutes and hamstrings appropriately. And, unless performing endless exercises for ankle mobility, before and after your workout, there are better options for working your legs.


To maintain a high volume of leg work, alternate the goblet squats with the lunges if you want to load your thighs more directly. These exercises nevertheless require a decent mobility of the ankles, but this mobility and its limits depend on you and not a machine.

For lunges, start with 3 sets of 10 quality repeats per side. Rest for 1 to 2 minutes between sets. For strength, perform 5 sets of 5 repetitions of lunges or goblet squats, with a heavy load. For volume, use a moderate load and perform 3 sets of 10 to 20 high quality goblet squats, at a controlled tempo. Rest for 1 to 3 minutes.

6 – Pull up and Rowing


The upper body pulling movements are undoubtedly the most important exercises for the big ones, but they are also some of the most challenging because they are often based on body weight. Now the big ones are forced to make more effort to get the same results as smaller guys. Strength and relative resistance are the same for both, but the Bigger pulls his load over a longer distance, which can kill the gripping force.


Add isometric suspensions to your workout. You can perform suspensions with bent arms, chin above the barvell, or suspensions with tense arms, with shoulders away from your ears. The longer you succeed in staying suspended, the more you will be able to make pullings without tiring yourself.

For isometric suspensions, perform 2 to 3 sets until failure, daily. Take at least 2 to 3 minutes to recover between sets. These exercises can be done during the session or at the end, it all depends on your movements of the day. On the other hand, do not use them as heating for deadlift.

The Final Word

By adding these exercises to your program, you can enjoy features perceived as unfavorable. However, as a tall person, you must listen to your body. If you feel that only one side of your body is sore by the exercises, it usually indicates that there has been compensation. And if you find that certain areas, such as your knees or the bottom of your back, are painful, change to other movements that do not hurt you.

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