O-lifting and bulking...

[Gambino]

Would basing your regiem around the o-lifts (snatch, c&j, and c&p) be a good bulking routine? I never hear these lifts mentioned in bros routines and I wonder why...it seems these compound movements would be excellent for growth. What ya'll think?

 

[Gambino]

Wrong forum?

 

[ippon]

Power cleans and push presses aren't terribly rare for bulking.. I guess most guys would just rather base a back routine around barbell rows and a leg routine around squats.

If you do want to incorporate this idea, I'd recommend breaking it up somewhat -- do power cleans on back day (before your rows or whatever else) and make sure you don't work legs the next day (you're legs will be sore/stiff, so chest the next day would probably work best). Put the overhead squats on leg day (the final part of the snatch) and then push presses (similar to the jerk) whenever you work your shoulders.

Just my thoughts.. someone probably has a better explanation/advice.

 

[RADAR]

Theres a guy at the gym doing those and is building up nicely in the traps,legs ,upper back, & shoulders.


RADAR

 

[Gambino]

bizump

 

[Mike P.T.]

If you have the genetics to be big and have really good recovery ability than I would say yes however for the average individual a bodybuilding style routine would be better to bulk up. These movements do have their place though in building up overall power and functionability(It is ballistic style movements. Good for sports or if power is what you're after.) but they incorporate too many muscle groups all at once that you might not be able to fully give each muscle group enough attention and to also let it rest enough to allow it to fully grow and "bulk up."

As Radar said though I too know a few guys in my gym that incorporate it here and there in their routine and their jacked up as fuck. Everyone is different though just make sure you don't overtrain as what may happen since so many muscle groups are being worked at one time that if you decided to do other muscle groups in the upcoming days they might still be sore from your weightlifting exercises.

 

[Judo Tom]

I would think that they would be better for cutting actually..

I just started doing them and they take a lot out of me personally.. and i am starting to drop bf at a reallyl really nice pace all while getting stronger.

as mentioned above with the overlap a bb bulking routine is probably best for most people.

I am incorporating them just for the sport aspect and I am really really liking it. My strength is going up fast and not just in the o lifts but all lifts when i do them, my endurance is going way up which also helps out all my other lifts/workouts and bf is going down which is always nice.

i would say try to incorporate them as Ippon said or possibly some other split but they definately have some great benefits.

 

[Bulldog_10]

They're obviously better for power...most bodybuilders (or anyone that's just lifting to look good) aren't concerned with power...just hypertrophy.

Problem with these lifts, you get the maximum power when you're doing about 30-40% of your 1RM, which obviously isn't good for strength and hypertrophy.

 

[GenSci26]

IMO you need to invest a lot of time training with the proper technique before you can even benefit from the o'lifts and its variations. Good form needs to be achieve in order to be able to use sufficient loads, and to avoid a lot of potential injuries of course. If you're not interested in sports performance at all, I don't think it's really worth it.

A bodybuilder could certainly benefit from a few weeks of o-lifts a year but there is no (or very minimal) actual hypertrophy of the muscles. It's all about power and recruitement of more fibers. This is the area a bodybuilder could benefit from IMO. But is the reward worth spending the time and taking the risk? I'm not sure.