The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

The point of the deadlift is to keep repetitions low, elicit neuromuscular reactions, and create core stability in a hip drive.

You want to do a complete “rep-out” within 6–12 repetitions, so that you test to the point of loss of appropriate posture and/or smooth movement, or to the point where a struggle is demonstrated that compromises technique.

a four-second eccentric (lowering) speed.

I suggest a one-second or two-second concentric (lifting) speed and

Weak side × 3–5 reps Strong side × 3–5 reps Weak side × 3–5 reps Weak side × 3–5 reps Weak side × 3–5 reps Weak side × 3–5 reps

Strong side × 3–5 reps (I aim for 5 on all)

SETS AND REPS: For all exercises for weeks 2–6, use a 2:5 ratio of sets for strong:weak sides and a repetition range of 3–5.

1. Half-kneeling C&L 2. TGU 3. 1SDL

Chop and lift (C&L) Turkish get-up (TGU) Two-arm single-leg deadlift (2SDL) Cross-body one-arm single-leg deadlift (1SDL)