![]() ![]() Farmers Walk Sets: 5 Distance: 50 yards Tempo: N/A Rest: 180 secs Clean Grip Deadlift Sets: 5 Reps: 6 Tempo: 4010 Rest: 10 secs ![]() Your hands and forearms will be cramped for days! Therefore, I name this bad boy "The Lobster Claw Complex." This one has a wonderful side effect it gives you lobster claws. It's also one of the best methods for building upper back, trap, and shoulder size, as well as hip, grip, and forearm strength. It's the only complex that I can honestly say has ever made me yak, something your typical 135-pound CrossFitter boasts about doing on a daily basis. My personal favorite is one that I picked up from my SWAT team/Tactical Forces internship at the Poliquin Strength Institute. The logical solution is to superset some type of weightlifting movement along with a Strongman movement. Therefore, it's my opinion that to create large increases in size using modified Strongman training, you MUST use at least one movement that includes an eccentric component in the set. The vast majority of Strongman exercises fail to target the eccentric phase to any appreciable degree, thereby potentially limiting hypertrophy. The showy concentric portion of a lift may steal the focus in strength and power circles, but it's the subtle eccentric or lowering portion of the lift that's often the big player in the hypertrophy game. Great for strength and power, but sub-par for hypertrophy. ![]() When you look at most Strongman training exercises, the tire flip, stone lift, etc., the time under tension is usually less than 20 seconds in most cases, much less. It's largely accepted in both the literature and through observation that generally speaking, the optimal time under tension for muscular growth lies between 40-70 seconds. In typical Strongman training, the length of time for exercise is generally much too short for general hypertrophy. So, why doesn't typical Strongman training alone create the muscular growth that bodybuilders and the Average Joes are seeking? There are two reasons: 1 Insufficient Time Under Tension If you could sneak a peek into the training diary of a Hugo Girard or Magnus ver Magnusson, you'd see they've performed years of basic, heavy exercises along with a fair share of hypertrophy work and man-sized feedings to build the incredible size and strength they possess. This might come as a surprise to many of you, but those 300-plus pound behemoths you see throwing around ridiculous weights at Strongman events didn't build their incredible size and strength through Strongman training alone. ![]()
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