Strength Training Philosophy Part #5 (How to Train a body type #3)

Next on the list will be a body type #3. Again, we have talked about the many characteristics of this body type including a little information on how to train it.

Now lets expand that just a bit. Remember the overriding factor of a body type #3 is the significant amount of tightness they have in their body. Traditional thinking would be to just stretch them out but like always you must ask the question of, “Why?” Why do they have this amount of tightness in their body? The answer is typically due to muscular compensation, not just a lack of flexibility. The tightness is a result of muscles in the body becoming tight from trying to compensate for the lack of muscular efficiency in the body. 

Since this is commonly the real reason for the tightness they have, the key to increasing their flexibility first resides in creating a more efficient muscular system. By restoring some of the performance of your muscles you can start to increase the ability for your muscles to move joints through their natural range of motion. This is what will enable the increase in flexibility. 

So how exactly do you go about doing this? The answer is to begin your training from a supported position. What I mean by this is to place their body in a position where as few of their compensations are going to limit your ability to increase their muscle performance. The best place to start is on their back. Follow the proper Strength Progression to help make you job easier. 

Here are a couple of example moves that you would want to use with a body type #3. If you are this body type give them a try. Do a few sets of 10 reps to start with. We will have some more specific information for you soon. For now feel free to post your comments and questions and we will do what we can.

First up is Reverse Palm Presses. Lie on your back and place your arms out to the sides. In this position, gently press the back of your hands into the floor as you attempt to lightly squeeze your shoulder blades together. 

          This move can help to break up muscle tightness in the upper back and neck area. Do not try to force this move or attempt to strengthen anything, just keep it mild and precise. 

The second one would be a basic leg lift. Only go as high as you can while still keeping you leg straight. This is a great move for not only strengthening your hip flexors and quads but also for lengthening of the calves, hamstrings, and glutes.