ADJUST YOUR PROGRAMME

MASTER THE DEADLIFT

If you’re 5ft 7in or under, you were born to deadlift – and heavy. One study of novice weightlifters showed that deadlifts helped

them build strength and added to their vertical leap. That means the lift can make you stronger and help you boost your explosive athleticism, too. Taller gym bros can’t reap benefits from the deadlift as efficiently as you can, thanks to your levers. Make the most of this. Start with five sets of five, twice a week.

KEEP IT HEAVY DUTY

Cut the reps. Train in sets of five to seven reps, and don’t be afraid to push your limits,

taking advantage of the way your shorter limbs reduce your risk of injury. No, you won’t pile up time under tension, but research shows that the

frequency and intensity of your training can also build muscle. By working with heavier weights and lower reps, you’ll encourage your body to build power and offset your disadvantage.