ADJUST YOUR PROGRAMME

ELEVATE YOUR GAME

Lowering into position for deadlifts and similar moves (such as cleans and snatches) is harder for you. It also won’t build any extra muscle. So, bring the weights to you by elevating them. Some gyms have small steps or mats; grab those or a pair of 20kg plates and place them just outside your feet. Then place your barbell

or dumbbells on that elevated surface. This will make it easier to grab the weights and focus on the musclegrowing portions of your rows and deadlifts.

EMBRACE THE PULL-UP

You’ll build serious muscle with pull-ups. You have a short range of motion, thanks to your

arm length, but your torso and long legs create plenty of weight for you to hoist upward. If you struggle, take time to learn the motion. Start by jumping up to the bar

and slowly lowering yourself. Do three sets of five reps like this three times a week. Once you can do pull-ups, aim for three sets of 10-12, three times a week.