When it comes to training or sweating it out at the gym, the going can get tough for tall and big people. As your body is built differently, what may be a simple workout for your stocky friend can turn out to be a very difficult task for you.
To avoid such pitfalls, the simple trick is to train smart and plan your workout in such a way that it properly challenges your muscles. You may not want to hear this bit but your diet might be a problem too. No matter how much or for how long you train in the gym, if you’re not watching what you eat, you’ll just remain on the bigger and possibly unhealthy side of the scale.
Training Tricks For Heavyset Guys
Regardless of how tall and big you are, following a couple of tips will give you a better chance of gaining muscle and building strength while maintaining your overall body weight. Remember, if you’re a big guy, learn to train according to your size. For this reason, here are a few gym hacks you’d do well to know.
- For starters, use your own rest periods.
- Follow high-intensity training methods to enhance your conditioning exercise by a huge margin.
- Know that you need a lot more time to recover between workouts due to your size.
- If a set of exercises is asking so much of you that the quality of your next set is being affected, remember to rest more.
- Consider using thick grips when doing exercises like the bench press or the overhead press. This increases the surface area of the bar in your hand.
- In situations where you cannot use the clean grip for the front squats, use a pair of lifting straps that will help with the high-elbow position.
- Use hacks like the squat rack if you’re too wide for the dip station.
- Avoid straight bar curls and chin-ups using 2 ropes for more effective face pulls. Keep your shoulders set and pinned down to the gym bench using a wide band or a printed shirt.
- Choose wide-grip rows, avoid back squats, and use neutral-grip overhead pressing techniques.
Best Workouts For Tall And Heavyset Guys
Once you’re aware of the training tricks that you need to employ before working out, getting in shape becomes a whole lot simpler. Besides performing these exercises, you need to be strict about your diet every day. However, you can indulge yourself for 1 meal during the week. Include plenty of proteins in every meal. Drink plenty of water too as it helps keep you full and aids recovery from the intense training.
Given below are the exercises that you need to perform as part of your weekly workout regime. These training exercises can be performed 3 days per week. Perform all sets of exercises for the day diligently. Alternate each workout with a day of rest in between. Most importantly, remember to increase the number of reps for each kind of exercise as you go.
Day 1
1. Front Squat
- Sets: 3
- Reps: 8–12
- Rest: As needed
You can perform this exercise with a cross grip – arms crossed over your chest.
2. Neutral-Grip Pullup
- Sets: 3
- Reps: 8–12
- Rest: As needed
3. Triceps Pushdown
- Sets: 3
- Reps: 8–12
- Rest: As needed
4. Dumbbell Flye
- Sets: 3
- Reps: 8–12
- Rest: As needed
5. Back Extension
- Sets: 3
- Reps: 8–12
- Rest: As needed
Day 2
1. Incline Bench Press
- Sets: 3
- Reps: 8–12
- Rest: As needed
2. Romanian Deadlift
- Sets: 3
- Reps: 8–12
- Rest: As needed
Hold the bar with an overhand grip as wide as you can.
3. Standing Calf Raise
- Sets: 3
- Reps: 8–12
- Rest: As needed
4. Goblet Squat
- Sets: 3
- Reps: 8–12
- Rest: As needed
5. Reverse Lunge
- Sets: 3
- Reps: 8–12
- Rest: As needed
6. Crunch
- Sets: 3
- Reps: 8–12
- Rest: As needed
Perform on an adjustable bench set to a 20-degree decline.
DAY 3
1. Suitcase Deadlift
- Set: 3
- Reps: 8–12
- Rest: As needed
2. Dumbbell Bench Press
- Sets: 3
- Reps: 8–12
- Rest: As needed
3. Dumbbell Biceps Curl
- Sets: 3
- Reps: 8–12
- Rest: As needed
4. Seated Cable Row
- Sets: 3
- Reps: 8–12
- Rest: As needed
5. One-Arm, Elbow-In Dumbbell Overhead Press
- Sets: 3
- Reps: 8–12
- Rest: As needed
6. Swiss Ball Rollout
- Sets: 3
- Reps: 8–12
- Rest: As needed