Trianing TALL People

[B.Reel]

Im 6'6' 230 and i pretty much do a standard workout based around basic core lifts (bench, squat, deads, military press, rows, bb curl, cg bench...). I keep hearing people say that it is harder for tall people to put on muscle and need to train differently to put on mass.

What is the science/truth behind this and should tall people lift differently?

 

[rockape76]

all workout programmes need to be tailored to the individuals metabolism/body type/recuperative abilities....i myself am tall ,small jointed with very average genetics and recuperative ability for the first few years i did the standard hi-volume style workouts and never grew...it was only after a few years and switching to a low volume pl style routine that i started to grow some decent muscle...you need to find what works best for you. for me it seems to take a lot to grow muscle i have to eat right train very hard and get lots of rest...meanwhile the shorter stockier guys at my gym dont eat right train haphazardly and party all weekend and still seem to grow like weeds..regardless of genetics if you train in the progressive overload style your body will be forced to grow....a 60 lbs gain on the big 3 equates to an increase in lean mass of about 22lbs......

 

[ManOfMuscle]

I agree with prettymuch everything rockape said. I don't feel like I've had to train "differently" from most people, just smarter than most.

 

[evansss]

all workout programmes need to be tailored to the individuals metabolism/body type/recuperative abilities....i myself am tall ,small jointed with very average genetics and recuperative ability for the first few years i did the standard hi-volume style workouts and never grew...it was only after a few years and switching to a low volume pl style routine that i started to grow some decent muscle...you need to find what works best for you.

def true. i too was spending way to much time in the gym, and overtraining horribly. I am only 5 10 maybe 5 10.5 and weigh anywhere from 215-230, prior to this, it was very hard for me to break past my plataeu s but once i dropped my time spent in the gym i bulked up very quickly and got alot stronger. i think this is a problem for alot of people regardless of size. additionally, theres also the obvious fact that people that are taller many times have longer limbs hence creating more space that the weight has to travel. this is why many tall ppl struggle with an exercise like the bench press.

 

[jcp2]

it just takes more to look bigger, that is all. Some exercises, like the bench press, seem to keep my chest under tension less than i would think a shorter guys would. Icline will help that. Other than that thier will be some leverage differences, but eat bigger and you should be fine.

 

[inked1]

In don't think it's harder for tall people to put on muscle, it's just harder for them to look big.

18 inch arms on someone 6'6 look average, but on someone 5,6 they look massive. In some respects smaller people may have a biomechanical advantage . they may only have to bench the bar a couple of inches with their stubby little arms, where as a big guy may have to press it a 1/2 mile to lock out.
IMO there is no need to train different to others, just squat, dead and bench and you are well on the road!

 

[AngryMuscles]

long bones, long muscle...

 

[ManOfMuscle]

The goal of anyone who wants to get really strong should be to put on enough size to overcome biomechanical setbacks. A tall person actually has more potential for moving big weight because they end up bigger when they fill out their frames. I think this is why most the World's Strongest Man competitors are tall.

 

[jcp2]

The goal of anyone who wants to get really strong should be to put on enough size to overcome biomechanical setbacks. A tall person actually has more potential for moving big weight because they end up bigger when they fill out their frames. I think this is why most the World's Strongest Man competitors are tall.

Overally functional strength is probably helped by longer limbs. I know stones and alot of the shit they carry can only be helped by longer arms. In powerlifting the shorter the motion, the better you are, so shorter limb length is better most of the time.

 

[Mudge]

You just need to train how your body wants you to train, that has nothing to do with your height but you have to spend your training time discovering how and what that is.

Its the diet thats tough, because you will have to eat more to put on weight. To look like a 5'8" guy who is 205, you may have to be 295. Its just a lot easier for a shorter guy to achieve the 'filled out' look quicker.

 

[jynx]

well im about 6' 3" and bench is probably my worst lift, yet my squat and dead are excellent as people tell me. i am probably one of the top squatters in my gym, yet i have an avergae bench especially when compared to my weight. i dunno, i just stick to compound movements, nothing special.

 

[WannaBe]

Overally functional strength is probably helped by longer limbs. .

My workout partner is a good example of this. He is 6'4, 180 lean. He is also a natty. Even though he is nowhere near my bulldog muscular appearance, 5'8", 210lbs, he is pushing very close to the same weight as me and he just started a month ago. Judging by his appearance compared to mine, one would think he would be pushing many pounds less, and yet he keeps up with me and amazes me everyday with his strength. It is proving to me that because his muscles are long, they must be packing the same amount of fibers as I do in my short muscles.

 

[B.Reel]

In don't think it's harder for tall people to put on muscle, it's just harder for them to look big.

18 inch arms on someone 6'6 look average, but on someone 5,6 they look massive. !

This seems to be the consensus. i actually look bigger when i am lean cuz the little v taper that i have stands out. Then of course with clothes on i look a shirt still on the hanger.