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View Full Version : Can you perform an olympic routine with the goal of also gaining hypertrophy as well?



fixationdarknes
09-28-2007, 03:22 PM
Just curious if olympic lifting can still get you a good amount of hypertrophy compared to typical bodybuilding or powerlifting routines?

If so, can someone recommend me a good olympic lifting routine to start on? Because I would really like to get into it as it sounds so awesome.

Bohizzle
09-28-2007, 03:35 PM
don't know of any routines, but I'm sure food coupled with an olympic style routine would net u good results. Maybe check out fuzzy's journal as he works with a coach for his weightlifting.

Andrew

tomv
09-28-2007, 11:55 PM
Say hello to Evgeny Chigishev.
I would be very happy if I had as much mass as him.

http://www.owresource.com/multimedia/images/chigishev/chigishevflex.jpg

http://www.owresource.com/multimedia/images/chigishev/chigishev03clean.jpg

Olympic weightlifting routines are a mixed bag when it comes to hypertrophy.

Big plus: You're going to be doing a LOT of big, heavy compounds utilising almost all the muscles in your body.

Minus: Rep range is usually pretty limited (highest approximately 4-5 reps for 3-4 sets).

If you eat right, keep the breaks fairly short in between sets and get enough rest you will grow.

Fuzzy
09-29-2007, 01:57 AM
Just curious if olympic lifting can still get you a good amount of hypertrophy compared to typical bodybuilding or powerlifting routines?

If so, can someone recommend me a good olympic lifting routine to start on? Because I would really like to get into it as it sounds so awesome.

Ok... pick and choose from these excersises

Squat variation, front back, overhead, whatever... 3-8 sets and 1-5 reps.
Squats can go at the start or end.

Snatch variation, power or full, Work up to a heavy triple or single

Clean and/or jerk cariations, powers, fulls, same thing, heavy triples and singles, multiple sets.

Finish off the workout with Romanian deadlifts or snatch and/or clean grip power pulls. 3x5 is usually best, if you wanna do power shrugs at the end of your pulls go for higher reps if you wish.

Very importantly, ab work, I like weighted bridges for 30-60 seconds supersetted with 35-70 crunches.

Auxilery stuff, so tricep work, pushpress/mili press, specific back work. Reverse hyper is also good, upper back work and shoulder isolation.

Do this 3 times a week...

sounds good?

fixationdarknes
09-29-2007, 11:14 AM
Hm...I'm not really sure what to do with that. Can you put together a beginner's routine for me? Or I could just search one actually.

ernburn
09-29-2007, 01:49 PM
Alright I went overboard but you can pick and choose
Monday
Snatch 5/70% 5/75% 3/80% 3/85%
Sn. Pull 4x5@100% maximum snatch
Squat 2x8/70% 2x6/80% 2x4/85 2x2/90% 2x4/85% 2x6/80% 2x8/70%
Lat pulldown 3x8
Deadlift Shoulder Shrug 4x5@100% maximum clean

I'm assuming you already squat and that squat workout is a killer beleive me

Tuesday
Jerks 5/65% 5/75% 3/80% 3/85%
Pushpress/JerkPress 4x5
Behind Neck Press 4x5
P.H. Snatch 4x5
6 sec. Jerks 3x5/65-75%

Wedsnday
Cleans 5/65% 5/75 5/80 3/85 2/90
P. Cleans 4x5
F. Squat 5/75 5/80 4/85 4/85 2/90
Deadlift 4x5
Lat Pulldowns 3x8

Thursday
Jerks 5/65% 5/75% 3/80% 3/85%
JerkPress 4x5
P. Snatch 4x5
lat pulldowns 3x8
6 sec jerks 3x5/65-75%

Friday
Snatch 5/70% 5/75% 3/80% 3/85%
Sn. Pull 4x5@100% maximum snatch
PowerHangCleans 4x5
Squat 2x8/70% 2x6/80% 2x4/85 2x2/90% 2x4/85% 2x6/80% 2x8/70%
Lat pulldown 3x8
Deadlift Shoulder Shrug 4x5@100% maximum clean

McVein
09-29-2007, 05:01 PM
Alright I went overboard but you can pick and choose
Monday
Snatch 5/70% 5/75% 3/80% 3/85%
Sn. Pull 4x5@100% maximum snatch
Squat 2x8/70% 2x6/80% 2x4/85 2x2/90% 2x4/85% 2x6/80% 2x8/70%
Lat pulldown 3x8
Deadlift Shoulder Shrug 4x5@100% maximum clean

I'm assuming you already squat and that squat workout is a killer beleive me

Tuesday
Jerks 5/65% 5/75% 3/80% 3/85%
Pushpress/JerkPress 4x5
Behind Neck Press 4x5
P.H. Snatch 4x5
6 sec. Jerks 3x5/65-75%

Wedsnday
Cleans 5/65% 5/75 5/80 3/85 2/90
P. Cleans 4x5
F. Squat 5/75 5/80 4/85 4/85 2/90
Deadlift 4x5
Lat Pulldowns 3x8

Thursday
Jerks 5/65% 5/75% 3/80% 3/85%
JerkPress 4x5
P. Snatch 4x5
lat pulldowns 3x8
6 sec jerks 3x5/65-75%

Friday
Snatch 5/70% 5/75% 3/80% 3/85%
Sn. Pull 4x5@100% maximum snatch
PowerHangCleans 4x5
Squat 2x8/70% 2x6/80% 2x4/85 2x2/90% 2x4/85% 2x6/80% 2x8/70%
Lat pulldown 3x8
Deadlift Shoulder Shrug 4x5@100% maximum clean

3x85%?? dont know about you man ut that sounds tricky to me.
Why behind the neckk press?
and why lat pulldowns two days in a row?what will that acheive?

ernburn
09-29-2007, 07:05 PM
3x85%?? dont know about you man ut that sounds tricky to me.
Why behind the neckk press?
and why lat pulldowns two days in a row?what will that acheive?

I should have seperated the lat pulldowns by atleast one day and i threw bn press in there for no specific reason but to have another exercise work the deltoid/triceps. as far as 3x85% my maximum clean and jerk is 225 so my 85% is around 190 i can rep out 190 probably clean 190 like 6-7 times 3 reps at 85% should be no problem as far as jerks are concerned i think it all depends on technique but I consider this a moderate workout overall but if you feel that their should be changes made or i'm doing this all wrong then you can change it but like i said i think its a moderatly good workout maybe a split day as well like wednesday off

CosmicForce
09-29-2007, 07:37 PM
Beginner
http://www.qwa.org/programs/tbeg6.asp

Intermediate level
http://www.qwa.org/programs/tint13.asp

Advanced level
http://www.qwa.org/programs/tadv13.asp

http://www.exrx.net/WeightTraining/Weightlifting/BasicWeightLifting.html

http://www.exrx.net/WeightTraining/Weightlifting.html

McVein
09-30-2007, 03:12 AM
Beginner
http://www.qwa.org/programs/tbeg6.asp

Intermediate level
http://www.qwa.org/programs/tint13.asp

Advanced level
http://www.qwa.org/programs/tadv13.asp

http://www.exrx.net/WeightTraining/Weightlifting/BasicWeightLifting.html

http://www.exrx.net/WeightTraining/Weightlifting.html


I should have seperated the lat pulldowns by atleast one day and i threw bn press in there for no specific reason but to have another exercise work the deltoid/triceps. as far as 3x85% my maximum clean and jerk is 225 so my 85% is around 190 i can rep out 190 probably clean 190 like 6-7 times 3 reps at 85% should be no problem as far as jerks are concerned i think it all depends on technique but I consider this a moderate workout overall but if you feel that their should be changes made or i'm doing this all wrong then you can change it but like i said i think its a moderatly good workout maybe a split day as well like wednesday off

Or just do what Fuzzy said.

tomv
10-01-2007, 06:18 PM
QWA are a great bunch of people so I wouldn't write off that recommendation.


McVein, Behind the Neck Press is used to try and improve the mobility and strength in your shoulders a bit, especially because when you jerk, the weight ends up further behind your neck then it would in a normal military press type lift.

Fuzzy
10-03-2007, 07:44 AM
Alright I went overboard but you can pick and choose
Monday
Snatch 5/70% 5/75% 3/80% 3/85%
Sn. Pull 4x5@100% maximum snatch
Squat 2x8/70% 2x6/80% 2x4/85 2x2/90% 2x4/85% 2x6/80% 2x8/70%
Lat pulldown 3x8
Deadlift Shoulder Shrug 4x5@100% maximum clean

I'm assuming you already squat and that squat workout is a killer beleive me

Tuesday
Jerks 5/65% 5/75% 3/80% 3/85%
Pushpress/JerkPress 4x5
Behind Neck Press 4x5
P.H. Snatch 4x5
6 sec. Jerks 3x5/65-75%

Wedsnday
Cleans 5/65% 5/75 5/80 3/85 2/90
P. Cleans 4x5
F. Squat 5/75 5/80 4/85 4/85 2/90
Deadlift 4x5
Lat Pulldowns 3x8

Thursday
Jerks 5/65% 5/75% 3/80% 3/85%
JerkPress 4x5
P. Snatch 4x5
lat pulldowns 3x8
6 sec jerks 3x5/65-75%

Friday
Snatch 5/70% 5/75% 3/80% 3/85%
Sn. Pull 4x5@100% maximum snatch
PowerHangCleans 4x5
Squat 2x8/70% 2x6/80% 2x4/85 2x2/90% 2x4/85% 2x6/80% 2x8/70%
Lat pulldown 3x8
Deadlift Shoulder Shrug 4x5@100% maximum clean


Thats a shocker, do NOT follow this.

JHarris
10-03-2007, 08:14 AM
Thats a shocker, do NOT follow this.

I'm going to have to chime in on Fuzzy's behalf. This workout is just way too high intensity and high volume for a beginner. Or an intermediate. Or a national quality lifter. I think some of the people at the OTC could probably handle it.

Personally, I don't thinks its necessary to train deadlifts at all in Olympic lifting so long as you are training clean pulls and snatch pulls. (I'm not a big fan of high pulls as I think it reinforces pulling with your arms. But's that just me.) Further, pulls should always be done after the olympic lifts, i.e. snatch pulls after cleans. Similarly, strength lifts like lat pull downs, squats, presses, etc, should also be at the very end, even after pulls. Jerks should come before both strength lifts and pulls. I also wouldn't do both power cleans and full cleans on the same day.

If you want to lift on a 5 day split, I would keep the workouts down to 3-4 exercises per day. I also wouldn't try to squat more than 3 times a week as someone newer to the sport. And one of those days ought not to be super heavy.

Jay

Fuzzy
10-03-2007, 09:26 AM
Hehe, pretty much what I was thinking Jay, i just couldent word it like that.

OP... what was so hard to understand

Snatch varation, 3s or 1s
Clean variation, 3s or 1s
Jerk variation, 3s or 1s
Squats, backs fronts or overhad, 3-5 sets and 1-5 reps
Pulls, clean or snatch
Lat pull downs, pushpress, tricep work, etc etc

3 times a week.

Is this mind blowinGly complicated anyone?

fixationdarknes
10-03-2007, 10:49 AM
So just to clarify...all of that in one session right?

tomv
10-03-2007, 05:17 PM
yessuh

ernburn
10-03-2007, 07:29 PM
ok i'll admit i did go overboard and threw way to many heavy sets in there and maybe some unessecary lifts as well but it was with good intention plus there are ppl i know who can pull that workout off come in the next week and be even stronger than before there are only 3 of them but they have been training for several years.

Fuzzy
10-03-2007, 08:12 PM
ernburn; Thats a 2 year + training program, Im a teen with some incredible recovery and would barely be able to survive that.

A begginner doesnt need something so advanced, and even then theres alot of haphazard excersises trown in without consideration what his weaknesses are.

My program has me working on some form of jerk and overhead squats nearly every session because Im very unstable overhead.

For all we know the op could be a natural jerker but can barely get out of a decent clean.

I also have very weak front squats, 352 back squat to a 300 front squat isnt good enough. I also have trouble keeping tight in front sqats ad activating my legs as opposed to a backsquat were I can lever more with my posterior chain.

The program I outlined will allow him to get all his practice in on a pretty high frequency and covers all the basics, when he starts realising were he i weak, he can add as he pleases. Also, the program lets him choose from a variety of variations, once again he works what he needs.

This is pretty basic, but its been proven a million times basic often works best