Being tall in the sporting world certainly has its advantages, say on the basketball or tennis courts, but unfortunately the gym can be a different story. Personal trainer, online coach, gym owner (and model of ours!) Jonny McLeod is here to break down & offer advice on gym routines for tall guys.

What are the most common problems tall guys face in the gym?

Finding machines that we fit into or can use. As we have longer limbs, not all machines are built for our use. We are so used to having to bend over or kneel down for others, we find ourselves doing the same in the gym. We need to make the machines fit us, not the other way around.

Are there any exercises I should avoid?

Avoid anything you can’t move into naturally, for example, I can’t deadlift as I’m not mobile enough to reach a barbell on the floor through hip flexion. Don’t force yourself to do something you’re clearly not supposed to; do movements where you feel supported (on a machine) and have less to think about (free hand). Just because you’ve heard that that you need to squat to get big legs, doesn’t mean that you’ll be able to. This is where injuries will happen.

What should I do instead?

Find alternatives. There are hundreds of variations. If you can’t deadlift from the floor, you can do a Romanian deadlift variation. This is a way to lift heavy weight and get a hip hinge into your plan without overreaching through the lower back. We must adapt to what our bodies can do and find a way to challenge them safely.

How do I build muscle mass as a tall guy?

Be consistent and train hard. There is no secret, we have longer & larger frames to fill so it takes us more time, but nothing will beat hard work and consistency. Plus, being so tall, our bodies need more energy. Where does that energy come from? Food!

What are your top diet tips for bulking up?

I eat close to 6,000 calories per day. Why? Because my body requires that much to build muscle. Therefore, you must make food that you enjoy. Taste is key. We start enjoying food with our eyes & nose first, so make a good job of it and enjoy it.

How do I lose weight as a tall guy?

Burn more than you take in. You put yourself in a deficit via expenditure. Cardio, steps & low food equates to fat loss. Use the gym and resistance training to keep your muscle. This rule applies to everyone – tall, small, big boned, wide, thin, etc.

What are your top diet tips for slimming down?

As an online coach and 1-2-1 PT, this is the most common question I get. The best tip I have for this is simply to track your food. You can only manage what you measure, and it’s also a great way to stay accountable. My second is to create food volume. Fill your plate up with primarily green veg. The fibre and low-calorie profile will fill you up when food gets low. Utilise cauliflower rice or naked noodles (things that have high volumes for little to no calories). This will prevent you from being overly hungry and snacking / going over your calories.

Do you have any stretches you can recommend to avoid injury / ease joint & back pain?

Back pain (especially lower back pain) 99% of the time stems from one route cause - an unstable pelvis. What is the primary pelvic stabiliser? Well, it’s your core. Training it and being in unstable positions such as planks, side planks, ab roll outs & single leg exercises will help improve stability and in return prevent lower back issues. My favourite types of mobility work are windmills and hip aeroplanes.

How often should I train?

Whatever your work-life balance allows. You don’t need to be in the gym 6 or 7 days a week. I say 3-4 times is fantastic as we grow when we rest. I go 4 times per week and that is sufficient for my goals.

How long should my training sessions be?

How long do you have? Once again, if you only have 45 minutes, then fine; if you have 1 hour 30 minutes, then fine. Ideally, get your job done in between those two time frames.

So, there you have it, (hopefully!) some myths debunked about gym routines for tall guys. Why not check out our extra long activewear for your next session?

Happy training,

#team2tall