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Lift Selection By Body Type?


#1

From Zeb I think in the "Losing a Step" thread in the Over 35 forum:


This intrigues me. Are there structural characteristics that relate to ability / proficiency in particular lifts that are generally agreed upon? I'm not talking about achieving record numbers here, just whether certain lifts even belong in some of our training programs. Is this such an important issue that certain lifts are proscribed for some of us?

I know I have heard several over the years, i.e. short arms are better for bench, tall guys can't deadlift, and so on. But have these really been tested in any regimented way? Or are they really along the line of the "hardgainer" idea (which is usually a training / diet issue)?

Input from those with some knowledge in this area would be welcome. Maybe there are even programs designed to overcome specific structural issues. I have always had problems with my bench, even when squats, deads, and overall strength were going great.


#2

I don't really know about exercise selection but here is some info put forth by CT on program building. This info will be on gaining muscle.

Knowing an individuals muscle fiber type helps design a more effective program. Slow-twitch dominant people benefit from more volume; fast-twitch from from low volumeand higher intensity. In a nutshell to find out which you are lift 80% of your 1RM on each of the following lifts:squat, leg curl, DB bench, DB shoulder press, BB rowing, and seated calf raises. If your reps averaged to be <13 than your are fast-twitch dominant.11-13 a mixed ratio; >13 your are slow-twitch dominant.

From here 4 week blocks of training can be built based on your muscle fiber type.

fast-twitch:
Week 1: 3 x 8
Week 2: 3 x 8, 3 x 6
Week 3: 7/5/3/7/5/3
Week 4: 2 x 6, 2 x 3

mixed twitch:
Week 1: 3 x 10
Week 2: 3 x 10, 3 x 8
Week 3: 8/6/4/8/6/4
Week 4: 2 x 8, 2 x 5

slow-twitch:
Week 1: 3 x 15
Week 2: 3 x 12, 3 x 10
Week 3: 10/7/5/10/7/5
Week 4: 2 x 10, 2 x 6

Or you can design workouts based on your training frequency.

Slow-twitch dom 120 total reps per muscle group; fast-twitch dom 80 total reps per muscle group; mixed ratio dom 100 total reps per muscle group.

Slow-twitch 1 weekly workout: workout (120 reps); Slow-twitch 2 weekly workout: each workout (60 reps); Slow-twitch 3 weekly workout: each workout (40 reps).

Fast-twitch 1 weekly workout: workout (80 reps); Slow-twitch 2 weekly workout: each workout (40 reps); Slow-twitch 3 weekly workout: each workout (26 reps).

Mixed ratio 1 weekly workout: workout (100 reps); Slow-twitch 2 weekly workout: each workout (50 reps); Slow-twitch 3 weekly workout: each workout (34 reps).

This is some of the things mention by Ct. If you want to know more you should check out his book it's amazing. If CT reads this I hope you don't think I stepped on your toes cited some of your info.

Anyway I don't know if this is exactly whay you were looking for but I hope it helped.


#3

It's tall guys can't squat, generally speaking, but can deadlift. But more specifically people with long arms and legs dl good and people with long torso's squat good.

Personally I've found that some bodyparts respond totally differently to exercise and nutrition than other bodyparts. For example I can vary my protein intake from 400g/day to 50g/day and it has no effect on my chin ability. I'm up to a single pinkie assist on OAC's right now at 220 and only 50 grams/day protein. But my bench max goes up about 10% with protein stuffing. Military press goes up like 20%.

I generally am a "metal" according to Charles Poliquin and suck at multiple set workouts. But especially so on certain exercises. Like if I ever try to do multiple sets of dumbell flyes or tricep pullovers, my strength will dramatically decrease no matter how slowly I work into it. But on most other exercises I can at least maintain strength while doing multiple sets.

With overhead presses I can't handle volume as well as with bench press. Etc.


#4

These should help answer your question:

http://www.T-Nation.com/readTopic.do?id=739197

http://www.T-Nation.com/readTopic.do?id=740326

Stay strong
Mike


#5

Ding Ding Ding Ding We have a winner.
Thanks guys. This is what I love about this site.