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Power Cleans
- Thread starter Strongbow
- Start date
Powercleans are great for building explosive power and upper back size. I have done them in the past, but not now. I like power shrugs or high pulls as an alternative. I am currently using both in my routine.
Strongbow
New member
I already use pull ups and I kno that alot of football programs use the power clean, just wondering if it had any real muscle building benifits. Im not planning on playing any football in the near future, so I only want lifts I need in my routine. Power Shrugs
What is that?As said before they are used in football training routines to build the explosive power. My highschool used the "Tiger Workout", which is the same program the Clemson Tigers football team uses and it included powers Monday, hangs Thursday. If you sit them how they're suppossed to be sat they can harden up your core a bit, but I wouldn't do them for that reason as there are exercises that can target just your core and powers/hangs tire the shit out of me.
Strongbow
New member
So I am going to assume you use them as part of your shoulder routine.Right????
gjohnson5
New member
Yes , because back day is rough enough. I do lots of rows and hence adding another heavy compound movement just doesn't make sense
Jocques Straap
New member
The question is what are you looking for?
All olympic style lifting is great. But it's not going to be something a bodybuilder wants to be doing all the time. They are for increasing power, not hypertrophy.
Do you want to be big? or do you want to be powerful? - I'll take both.
All olympic style lifting is great. But it's not going to be something a bodybuilder wants to be doing all the time. They are for increasing power, not hypertrophy.
Do you want to be big? or do you want to be powerful? - I'll take both.
I already use pull ups and I kno that alot of football programs use the power clean, just wondering if it had any real muscle building benifits. Im not planning on playing any football in the near future, so I only want lifts I need in my routine. Power Shrugs
A power shrug is an explosive shrug from the hang or floor.
A high pull is a clean from the hang or floor with out the catch.
Both will do a good job building your traps, shoulders, arms, lats, etc. and are a little less technical than power cleans or full squat cleans. Deads and BB rows will always be the best back exercises you can do, but dynamic pulling is the best way to build the traps imo.
Strongbow
New member
What good is one without the other. Thats preety much my take on it. Im not shooting for fitness model, nor am I intrested in power lifting as a sport. Im really trying to turn the corner into amature body builder. My genetics are pretty awesome, I eat what I want and stay cut, just seems like the natural thing to do. But I really need more size, I'm bout
5'10" and 192 lbs. I just put cleans in the same catagories as deads and since deads are the mass building king, next to squats, I just figured they might help.
gjohnson5
New member
You mean what good is power without hypertrophy?
Strength can be gained without hypertyophy. But this is another long standing debate
IMHO strength is more a side effect of efficient CNS. The nervous system being more efficient in recruiting motor units and myofibrils is one reason powerlifters are stronger then bodybuilders.
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Jocques Straap
New member
I have never heard it worded this way. I like it! Obviously muscle mass (size), also contributes to strength.
I'm not a body builder, so size isn't as important to me as strength or power.
There is a big difference, between training for size, strength(force), power, and endurance. Even with size being the primary goal, it is important to include strength/power/endurance training into your program.
gjohnson5
New member
But it goes back to the original debate. Bodybuilders have much more muscle mass but have less strength... Why is that?
It because the powerlifters nerverous system have become "desensitized" (for lack of a better term) to numerous bouts of 95% of 1RM lifts. The impulses involved in recruiting motor units become more efficient , hence the power lifters strength gains in the specific lifts he does goes up.... When lifting in this fashion , TUT or time under tension I don't believe is long enough to induce hypertrophy. Hence the powerlifter gets stronger without gaining size. I believe it's the same thing with warehouse workers. Lifting boxes for 12 hour periods makes them better at lifting boxes over the long term. Doing 95% deads and squatsmakes powerlifters better @ deads and squats
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IrishHandGrenade
New member
I think it probably has just as much to do with bodybuilders training more for sarcoplasmic hypertrophy while a powerlifters workeout gives you more myofibrillar hypertrophy.
gjohnson5
New member
Which is exactly what I just said....
90-95% list won't increase sarcoplasmic hypertrophy because they are only doing 1-3 reps
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war_machine31
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I love power cleans and hanging. I go though all rep ranges low, mid and high. High rep cleans can give a cardio workout too.
