Everyone's built differently, so why should we expect that a one-size-fits-all workout routine will help us all achieve the same fitness ideals? Here's how to personalise your workout to reach your goals.
Contrary to Tyler Durden's beliefs, you are a beautiful and unique snowflake, and your workouts should honour that. How well you respond to various exercises depends on a bunch of factors, such as the length of your limbs, or how strong certain muscles naturally are. Thus, as the ever-prevalent, ever-annoying phrase goes, you should "dress for your body type".
To personalise your workouts, Adam Bornstein of Born Fitness has suggested the following few substitutes for the basic four compound movements.
Some examples from Adam's post:
- Barbell Bench Press: Tends to be trouble for guys with long arms or shoulder issues. Instead try Floor presses, Neutral grip incline dumbbell presses, Weighted dips and Weighted pushups.
- Barbell Back Squats: Can be difficult if you have any joint or back injuries, or have ridiculously long femurs. Instead try Bulgarian split squats, Regular split squats and Front squats for your quads, and Romanian deadlifts, Good mornings, Hamstring curls for your hamstrings.
- Barbell Deadlifts: Short arms and long legs might give you issues. Instead try Sumo deadlifts, Rack pulls and Hip thrusts.
For a more comprehensive guide on personalising your workout to your body shape, check out Adam's article below.
How To Personalise Your Workout [Bornfitness.com]