How do I do a clean and jerk cycle?

[SSAlexSS]

Hello all!

I am thinking about adding clean and jerk into my bodybuilding routine.

SO I wonder, what is a good routine for clean and jerk. Like how much sets, what kind of periodisation to use?

I know how to do clean and jerk, and it is the best known movement in the gym! It is sooo fun to do... yeh,,,

I wish I could do 500 pounds. Is that possible to do, or do I have to juice to get to 500 pounds?

reply please!
thanks!

 

[Lord_Suston]

Very few athletes in the world are able to clean and jerk 500 lbs even on juice. Can you hold 500 pounds above your head, I didn't think so. A better goal to go for is 150% your body weight, once you reach that goal then shoot for higher weight. This moves incorporates three main lifts, Deads, Squats, and Military press. So I you don't do these lifts there is no real way you are gonna be successful in the clean and jerk. No it is not the best known movement in the gym, at least not correct movement. Being that it is a complicated lift and very tiring sicne the range of motion is a little over 6 feet for most individuals, and rep range of 6-8, then 4-5, then 3-4, add about 5-10 lbs a week while trying to maintain the same amount of reps. Never progress in weight if you donot hit the desired amount of reps....

 

[beastboy]

Your title of this thread made me think this should of been in the Between the Sheets forum

 

[SSAlexSS]

Very few athletes in the world are able to clean and jerk 500 lbs even on juice. Can you hold 500 pounds above your head, I didn't think so. A better goal to go for is 150% your body weight, once you reach that goal then shoot for higher weight. This moves incorporates three main lifts, Deads, Squats, and Military press. So I you don't do these lifts there is no real way you are gonna be successful in the clean and jerk. No it is not the best known movement in the gym, at least not correct movement. Being that it is a complicated lift and very tiring sicne the range of motion is a little over 6 feet for most individuals, and rep range of 6-8, then 4-5, then 3-4, add about 5-10 lbs a week while trying to maintain the same amount of reps. Never progress in weight if you donot hit the desired amount of reps....

Well. yes I do know what dead/squat/miliatry press is.
I do all of them except for military press (I do standing dumbell press instead, right now)

SO I should do higher rep ranges than 1? Interesting... I thought that you only do 1 rep ranges.

Maybe it gonna make me bigger too if I do higher rep ranges. That is cool.

Actually it is the best movement since it recruits the MOST muscles. Deadlift is second best, squat is third etc.


Damn, the answer was so simple... do reps! yeh!!! thanks!
(as you see I am pretty enthusiastic now).