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Functional Hypertrophy
- Thread starter JJFigure
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slinky
New member
JJ:
The past year, really have been working to improve my power clean. We have a "clean" day where we work on variations of the clean: clean from the hang, power clean from blocks, etc. As well as variations of the grip;using a "snatch" grip, for example.
However that clean day has been evolving into a "let's do this" day: we'll also perform snatches. One arm barbell snatch, DB snactch, power snatch from the hang, power snatch.
Will also perform a clean from the hang/push press combo. The goal has been to improve power (especially in acceleration) and strength. Anything that will be effective for that goal, we'll perform. You would think that our training sessions would be more complicated, but they are not. Very simple, very basic. Very straightforward. Since now we are only incorperating only the most effective exercises (for our goal).
If you don't have anyone who knows how to properly show you the O-lift techniques, what you can do is begin training your regular core lifts in a more explosive style.
The past year, really have been working to improve my power clean. We have a "clean" day where we work on variations of the clean: clean from the hang, power clean from blocks, etc. As well as variations of the grip;using a "snatch" grip, for example.
However that clean day has been evolving into a "let's do this" day: we'll also perform snatches. One arm barbell snatch, DB snactch, power snatch from the hang, power snatch.
Will also perform a clean from the hang/push press combo. The goal has been to improve power (especially in acceleration) and strength. Anything that will be effective for that goal, we'll perform. You would think that our training sessions would be more complicated, but they are not. Very simple, very basic. Very straightforward. Since now we are only incorperating only the most effective exercises (for our goal).
If you don't have anyone who knows how to properly show you the O-lift techniques, what you can do is begin training your regular core lifts in a more explosive style.
JJFigure
New member
I asked because my PL friend is going to teach me the O-lifts (he uses them heavily in his training), and I was curious which ones you felt benefit you best as a BBer. He, PL man that he is, could care less about hypertrophy and muscular development. I, figure-chick that I am, need to focus on lifts that will add more depth to my upper body. I'm specifically focusing in on back and arms right now - I have a good back, a strong back, but it seems to get eclipsed by my high waist, so I want to make it wider and denser. And arms - well, when you have long arms like me, arms are always a battle. I'm mainly focusing on heavy tricep work - weighted dips, CG presses, and military presses. But OL work looks like it could really develop your back and entire shoulder girdle.
slinky
New member
JJ:
You're totally correct in the additional development in the back and shoulders. Especially from the power clean and snatch from the hang. Push presses would be beneficial as well (for shoulder). I'm sure Spatts would have some valuable input on this, too.
I'll see if I can post a couple of pics. One will be a back shot from my last contest in April, 2001 and the second will be a back shot from this past November. You'll see the difference in my back and shoulder thickness. AND that my waistline has remained rather smallish.
For several months prior to November, the only exercises I performed for back/shoulder were: deadlifts, power cleans, snatches, push presses.
You're totally correct in the additional development in the back and shoulders. Especially from the power clean and snatch from the hang. Push presses would be beneficial as well (for shoulder). I'm sure Spatts would have some valuable input on this, too.
I'll see if I can post a couple of pics. One will be a back shot from my last contest in April, 2001 and the second will be a back shot from this past November. You'll see the difference in my back and shoulder thickness. AND that my waistline has remained rather smallish.
For several months prior to November, the only exercises I performed for back/shoulder were: deadlifts, power cleans, snatches, push presses.
vinylgroover
New member
Slinky has a great selection of exercises there.
Also don't forget pull-ups. Weighted pull-ups in particular will really broaden your back.
Another exercise i have found very beneficial for the upper back/shoulders is what i call pull presses. It's essentially a combination upright row/standing press. Use a weight in which you can just get 6 reps. Essentially start the movement as you would an upright row. As you bring the bar to shoulder height, roll or flick your wrists so that you get under the bar, and press it straight up above your head. It should be one smooth movement from start to finish.
You should not have to use momentum or bend your knees to press the weight. You will really feel it from your spinal erectors all the way to your delts/traps. Give it a try
Also don't forget pull-ups. Weighted pull-ups in particular will really broaden your back.
Another exercise i have found very beneficial for the upper back/shoulders is what i call pull presses. It's essentially a combination upright row/standing press. Use a weight in which you can just get 6 reps. Essentially start the movement as you would an upright row. As you bring the bar to shoulder height, roll or flick your wrists so that you get under the bar, and press it straight up above your head. It should be one smooth movement from start to finish.
You should not have to use momentum or bend your knees to press the weight. You will really feel it from your spinal erectors all the way to your delts/traps. Give it a try
vinylgroover
New member
JJ, Just as an aside, check out Needsize's thread on the training board titled 'needsize's 5 x 5 revealed'.
It's a program which i've just started using that i'm really excited about, as are many other guys on the training board. You will find it very interesting.
It's a program which i've just started using that i'm really excited about, as are many other guys on the training board. You will find it very interesting.
"There are alot of things bodybuilders do that don't make sense. "
Yup.
My only issue with Olympic lifts is you really need to know what you're doing. Learn from someone that is an accomplished Olympic style lifter and has competed.
Screw up on form, especially the snatch and your shoulder rotators are gone.
W6
Yup.
My only issue with Olympic lifts is you really need to know what you're doing. Learn from someone that is an accomplished Olympic style lifter and has competed.
Screw up on form, especially the snatch and your shoulder rotators are gone.
W6
