Adapt Your Training To Your Morphology (Part 1)

morphology

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

In bodybuilding, it’s really important to take into account individual morphological differences. Especially for squat and deadlift.

Squat and deadlift have a different muscular work for a brevilineal person and a rangy person

A brevilineal person has a proportionally long torso and short limbs. An rangy person has a proportionally short torso and long limbs. This has nothing to do with height, muscle development or adiposity. Which means that a person can be a small fat rangy or a tall skinny brevilineal.

A brevilineal person have facility for squat because their short femurs makes that the torso is little inclined. This limits lower back and hamstring tension. As a result, the movement can be done in relative safety and the brevilineal person can almost exclusively focus on quadriceps work. It’s for this reason that almost all squat champions are brevilineal. An impressive example is that usually dwarves monopolize podiums of small categories in powerlifting.

Rangy people have more difficulty to do squat because their long femurs makes that the torso is very inclined forward. This puts hamstrings, adductors and gracilis in a dangerous position. Rangy people must fight constantly to not be out of balance forward.

It’s also important to pay attention to the back’s position to avoid rounding the back. Having the round back causes serious spinal injuries like the famous herniated disc.

Rangy people doing this type of squat leaning forward works much muscles of gluteus maximus which have the function of straightening the pelvis, torso and all erectors spinae muscles that try their best to avoid the rounding of the back.

As a result, the squat for long limbs is excellent for developing powerful glutes and lumbar spine. On the other hand it requires a lot of concentration for the positioning of the body during the movement. It should be noted that more weights are heavy, the more dangerous the movement’s execution.

For rangy people who really want to work quadriceps, it’s advisable to use incline machine like « hack squat ».

Difficulties change side

change side

For brevilineal people who are the kings of squat, there is a reverse medal. They have a lot of trouble to do deadlift.

Brevilineal people with short legs should bend their legs to take the barbell. Sometimes their femurs are almost horizontal and this position requires a lot of energy to start the movement.

On the other hand, rangy people can take the barbell with their legs half bent. With this position, quadriceps can us the maximum energy to start the movement. The morphology of the rangy people allows them to lift heavier weights than brevilineal people despite a tilt of the gluteus and erectors spinae muscles

It’s for this reason that almost all of the deadlift champions are rangy people.

morphology brevilineal rangy

morphology deadlift

Ankles flexibility

ankle morphology

The ankles flexibility has a great influence on the squat’s execution.

Ankles flexibility may be influenced by musculotendinous limitation (such as significant calves retractions) or bone limitation. For example, if the dorsal flexion (the fact of raising forefoot) is limited, the squat technique is completely modified.

The lack of ankles flexibility limits the shifting of the shins forward and the advanced knees. This makes it necessary to squat with the buttocks very back and the back leaning forward, which has the effect of working intensely the gluteus maximus and the spine erectors muscles.

Squat with an excessive inclinaison of the torso put dangerously tension on the back muscles of the thighs, adductors magnus, gracilis and increase the risk of muscle tearing.

It should be added that the positioning of the femurs below the horizontal has the effect of rounding the back, which increases the risk of vertebral damage. This squat requires a lot of concentration for the positioning of the body during the movement because the more the weigh is heavy and more the movement’s execution is dangerous.

Be careful, whether for the squat or the deadlift, having stiff ankles make it difficult to flex our legs even if the femurs are horizontal.

morphology deadlift

Finally, the cantilevered that is more important for deadlift than squat, this is requires quadriceps to provide more strength to extend thighs on the legs.

To read Part 2, click here.

Share this article if you think it can help someone you know. Thank you

-Steph

At Our Limits We Have Growth

growth

I read a Nerd Fitness article  and there is good stuff.

We all searching inspirations and sometimes we found them with videos or in biographies.

Our limits

limits

The world’s chess champion Josh Waitzkin says in his book « The Art of Learning »  :

« Growth comes at the point of resistance. We learn by pushing ourselves and finding what really lies at the outer reaches of our abilities ».

Training shouln’t be boring

boring

The moste of people do training by constraint, somthing boring :

  • Run on treadmill ou sit down at a weight machine

  • Suffering by doing exercices during 20-60 minutes

  • Repeat it again

Everybody had this experience. Day after day, do same exercices, because we believe that with this way we will have results.

Training shouldn’t be a constraint. We shouln’t see it like a constraint but rather like a way to challenge our limits.

Each training should be exciting

You must exploit this excitation in you training to reach results you want.

Step forward

step forward

Step forward to get out of your comfort zone, get out of securitiy zone, out of your known limits of your life for an unknown adventure maybe dangerous. In all movies you watch, the hero get out of his comfort zone to become better and that’s what makes the movie exciting. You can have the same scenario in your life.

Where are the gate keepers of your life ?

  • Is it the weights that you have never lifted for a deadlift ?

  • Is it the mountain hike you would like to do but you have never tried ?

  • Is it travel outside of your country or continent and test your preconceived notions about other cultures ?

  • Is it to learn a new instrument or make new friends or attending an event ?

Security and the « know » transform us in zombies !

Take the control of your life and avoid the « good enough » syndrome. To do the bare minimum has never evolved anything.

It’s true, stay in your comfort zone means be safe but your growth depend on what you do outside of the line.

Celebrate each victories and appreciates the feeling of joy that you have each time that you have succeeded in a challenge.

It’s not to cross the finish line. We haven’t yet found the finish line then profit of the life’s journey and love the life’s game.

Growth happens at our limits, wherever they may lie. It’s how much we can become comfortable with being uncomfortable that will determine just how much we can grow.

To paraphrases Professor Barnhardt in the movie « The Day The Earth Stood Still » : At the precipice we change !

Which thing did you do to get out of your comfort zone ?

-Steph

P.S : Do you want a free training program ? Click here 

Be Quiet And Listen

do the right thing

I want to share something with you, it’s because I have a friend who paid the price of something he did 5 years ago. Like you, I have friends who are going through bad time in their lives. This kind of thing has happened to me often and I haven’t made the right choice. When we have big problems, we don’t want to involve our friends in because everyone problems.

What make me felt super alone, you know that people will listen but they will not help you solve the problem for you, you are the only one who can solve the problem and sincerely you don’t expect other to help you solve the problem. But at the end of the day we are still human beings, we have emotions, feelings and we are sad.

Sometimes in this kind of situation, you feel the pressure to do something or you say to yourself: « No one cares about me so it’s useless for me to take care of me ». When you think like that, STOP, stop what you are doing and breathe deeply. Do right things that can improve your life, I know it’s easier said than done. But believe me, I have also been in these situations. You wonder how you can fix the problem as quickly as possible.

This is the best way to screw up your life. There is nothing wrong with doing the right things to improve your life ! I don’t care to know how long it will take to have it, I don’t care to know how the road is hard to have it because at the end of the day, I have no remorse, no regrets and I’ll be a stronger person when the problem will be resolved. That’s how you become a stronger person with taking this kind of decision.

There are people who don’t know this kind of situations, that they never fought for something, who had never made a decision that completely changes the life, that have not done things that are really annoying or did something that put them in an unstable position. God bless them, there is nothing wrong with that, good for them.

angel and evil do the right thing

There are people like me who have been through this type of situation and at a time on the path there are always two options. There is the « easy » way, risky, dangerous but you can do it, it’s possible and there are tons of things to win quickly. And the other, the « hard » way, the one where you must get up early in the morning, where you the obligation to do several things in the day. It’s boring, monotonous but it’s the real way to take because you grow up, you gaining more wisdom and you become a better person. Train yourself to stay positive and productive, especially do legal things.

Nobody know how the future will be, absolutely not and that’s really cool because everydays you create your future. It’s like a seed planted in fertile soil, you will have a beautiful plant. You plant a seed in a non-fertile soil, you have nothing, this plant wil be useless. It can help you a while but this is temporary and it can even take you away your freedom, your dignity, your self-esteem or your life.

I talked about this because I have lived it, I was in a situation where I had no one to call, I was full of friends, classmates, co-workers, people around me to go to party, buy alcohol but when a big problem happens, where are they ? Not on my side, you know what I mean. So you must invest in your life by planting seeds in fertile soil.

What I mean is that often you’ll have to make tough decisions and choose a path that is not glamorous, not parties several times in a week. But listen, it will make you someone solid, you will get what is truly yours. You’ll have a better esteem of yourself, you will not worry about anything because what you have, it’s deserved.

And that’s the beginning, it’s just creating your foundation, your genesis because you will grow and you will continue to have good things. Now in my life, I have many great opportunities but I have been failures, I’ll not lie to you, I’m not an angel. I was in dirty stories, but I learned. Sometimes someone has to tell you what you should not do and sometimes you have to learn from yourself in the hard way.

yourself do the rignt thing

It was difficult for me and it gave me more motivation to not be in this situation in the future, a situation where you can lose your freedom (prison), losing life (getting killed). This is why I have created my bubble, my fortress to protect everything I like and love, it’s a security bubble.

That is why I am a person who talks all the time to be positive, I motivates people, yes, of course I’m talking about training but there is more. Talking about fitness, it’s just the tip of the iceberg.

You know yourself that after the rain, there is the sun and life is the same.

There is nothing wrong in do the right thing for your life, it’s a simple sentence, but it’s so true. Everything is bad when you do a bad thing.

Maybe there’s someone out who is doing something now, that person is confused and doesn’t know what to do. Do right things for your life, if you need help, ask for help to someone, there is always someone who can give you a good advice and a good advice can help you to make the good action that will bring you to the solution.

do the right thing

I’ve seen people do things that put them in situations that we had never imagined and when it happens, it destroy your life and it’s too late, you spend your time regretting your act.

Everything I say comes from the heart and I know you feel it. So do everything possible to do right things to improve your life and your future generations.

– Steph