Barbell Rows or Powercleans?

[|D_J^B_J|]

I was following the single-factor 5 x 5 for several months doing powercleans instead of BB rows while I was playing football, but was forced to take a break for about 3 weeks. Now, I intent to re-start the 5 x 5, but am no longer playing any sport.

While I wouldn't mind a bit of speed for when I play recreational/social sports, an increase in muscle mass and strength are my most important goals at the moment. So which exercise would you recommend I do on the Monday and Friday workout? The BB row or powerclean?

Thanks.

 

[|D_J^B_J|]

Bump

 

[BiggT]

Speaking of pure hypertrophy, obviously barbell rows make sense. With me, I notice cleans cause growth in the upper back, I think it is all related to load. When most people begin cleaning, the weights are light compared to what they use on other pulling movements, so if they stop all pulling and just clean, they may notice a decrease in size, but it is all load related.

If you do cleans in place of rows, I'd maybe throw in a few sets of chins a week.

 

[Illuminati]

I was following the single-factor 5 x 5 for several months doing powercleans instead of BB rows while I was playing football, but was forced to take a break for about 3 weeks. Now, I intent to re-start the 5 x 5, but am no longer playing any sport.

While I wouldn't mind a bit of speed for when I play recreational/social sports, an increase in muscle mass and strength are my most important goals at the moment. So which exercise would you recommend I do on the Monday and Friday workout? The BB row or powerclean?

Thanks.

powercleans

 

[|D_J^B_J|]

I do believe powercleans are a better all round exercise, but I can't drop the barbell onto the ground at my gym, so with the bar sitting on my shoulders, I have to let it drop down into a hang position, which tends to hurt my shoulders.

What if I continued doing the 5x5, but powercleaned on the Monday, BB rowed on the Friday, and added in a couple of sets of pull-ups on the Wednesday.

Would this work, or what it be better to pick one and do it twice a week?

 

[TheOak84]

i cant wait to start an olympic routine...

 

[|D_J^B_J|]

What's stopping you?



I agree powercleans are a better exercise. It's just not being able to drop the bar that makes me wonder whether its worth doing them because of the damage it may cause to my shoulder/back.

 

[H_T_]

i'm going to start a high pull/barbelll row routine today. only those 2 exercises for a few weeks, maybe up to 6.

 

[BiggT]

I do believe powercleans are a better all round exercise, but I can't drop the barbell onto the ground at my gym, so with the bar sitting on my shoulders, I have to let it drop down into a hang position, which tends to hurt my shoulders.

What if I continued doing the 5x5, but powercleaned on the Monday, BB rowed on the Friday, and added in a couple of sets of pull-ups on the Wednesday.

Would this work, or what it be better to pick one and do it twice a week?

That would work perfectly fine.

Also, when you drop metal plates in a commercial gym, you can do a "semi-dump". You don't necessarily have to baby it and lay it down gently, but when you drop from the shoulders bend at the knees to catch at the hips and it'll absorb the blow, then just drop it, you can squat down to kind of guide it and let it basically free-fall under control if that makes sense.