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September 5, 2005
Heavyweight strength advantage for the lean
Question: Is it true that fat helps you lift more?
Yes, any tissue, including fat, helps by providing elastic rebound, sort of like powerlifting knee wraps and suit. Watch a super heavyweight lifter squat: his gut gets squished against his knees and his monstrous thighs push against the thick calves.
Of course, gaining fat to get stronger is not a wise choice for anyone but a SHW Pler, but you can fake some of the big guy’s leverage and come out with bigger and safer lifts.
The two exercises that lend themselves well to this ‘virtual size’ leverage are military presses and rock bottom Olympic squats. Watch a big dude military press. His torso and arms are so thick with muscles and fat that his tris get propped up on a cushion and the lift starts almost at the ear level. A skinny guy or gal has to start way down, below the collarbones, because thin arms naturally tuck into the sides.
Try flaring your lats when you are about to start the press. Literally spread them, as if you are trying to impress the gym with your V-shape. A special, partial lateral raise will help you to get the hang of this move. Grab a couple of dumbbells that are way too heavy for lateral raises. Now, without shrugging your shoulders, try to lift them an inch or so, just by tensing your squished lats. The latissimus will flare and push up on your upper arms.
Try to recreate the same feeling at the beginning of a military press. Press from a ‘lat shelf’ and be amazed at how much stronger you are – and how much easier the new technique is on your shoulder joints. But remember to resist the temptation to shrug your shoulders!
When you have mastered the lat shelf for your military presses you can start practicing to apply it to your benches, something record-breaking powerlifters swear by. It is not easy to master but well worth it.
Now apply the ‘virtual tissue leverage’ technique to rock bottom back or front squats. Start by going rock bottom without any weight and practice getting up an inch or so just by ‘thickening’ your hamstrings. Once you have it down pat, try it with a weight.
Do it! The ‘virtual tissue leverage’ technique is not just a gimmick that artificially raises your poundage; it is an effective way to protect your joints.
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Posted by james at September 5, 2005 5:55 AM
Comments
Posted by: Matt Schwartz at November 6, 2005 5:56 PM