Evidence Not Destroyed by James Lewis

Author:James Lewis [Lewis, James]
Language: eng
Format: epub
ISBN: 9781257916207
Barnesnoble:
Publisher: Lulu.com
Published: 2011-09-12T00:00:00+00:00

Filling in the Rest of the Blanks on the Deadlift

The above exercises can serve as alternatives to the deadlift, but aren’t true assistance

movements to fil in the blanks on things the deadlift misses or requires. Basical y, the

deadlift and the aforementioned exercises are the cars that can get you to the party,

but you’re not going to get laid if you try to take someone home in a stripped-down

beast of a vehicle that lacks the finer touches like a stereo, seats, and air conditioning.

Thus, include:

• Grip training. The manner in which you train grip matters far less than the fact

that you train it in the first place. I like doing standing wrist curls holding the

barbel as I would if I were doing a double-overhand deadlift at the top of the

movement. I real y only train the wrist flexors (the underside of the forearm), as I

get a lot of knotting in my extensors if I train them too heavily or frequently.

• Biceps. They’re not the sole purview of the bench bros, so it’s time to drop the

haughty attitude, put away your monocle, and join the tan kids in front of the

mirror. Failure to train your biceps may wel lead to a torn bicep in competition,

so train them a couple of times a week to ensure your tendons and ligaments

are up to the task of a heavy pul . I prefer cables for biceps, and general y do 5-

25 rep sets of rope hammer curls two or three times a week, supersetted with

rope pushdowns for triceps.

• Hamstrings. Strong hamstrings are essential to a good deadlift. Vince Urbank,

who holds the American deadlfting record with a 906 raw pull at 308 lbs.,

reputedly does ultra-high rep sets of hamstring curls in the form of 50 to 100 rep

!

sets, in order to flush them with blood and strengthen the insertions. I don’t quite

94

go that far, but I do recommend doing multiple sets of 10-20 reps at the end of

gePa

Chaos and Pain

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