T Nation

Olympic Lifts for Mass

[quote]LBramble wrote:
olympic lifting seems to have given Lu Xiaojun a “decent” physique
[/quote]
I’m staring at his back, now I’m 100% sure!
Do you recommend me doing the snatch high pull for triples or 5’s?
I thought doing everything 3 sets of 5’s (squat, front squat, push press, high pulls…).

Unless those are fake plates, that is 260 kilos he’s squating–about 586 pounds if my arithmatic is correct. Red plates are 25 kilos each, blue plates are 20 kilos each, and the bar weights 20 kilos. Pretty damm impressive, I’d say.

[quote]germanicus wrote:
Unless those are fake plates, that is 260 kilos he’s squating–about 586 pounds if my arithmatic is correct. Red plates are 25 kilos each, blue plates are 20 kilos each, and the bar weights 20 kilos. Pretty damm impressive, I’d say.[/quote]
They all sure are beasts. Especially Russians and Chinese.

[quote]Regev19978 wrote:

[quote]germanicus wrote:
Unless those are fake plates, that is 260 kilos he’s squating–about 586 pounds if my arithmatic is correct. Red plates are 25 kilos each, blue plates are 20 kilos each, and the bar weights 20 kilos. Pretty damm impressive, I’d say.[/quote]
They all sure are beasts. Especially Russians and Chinese. [/quote]

Don’t forget Bulgarians.

I believe Olympic Weightlifting in general is a great way to develop core mass, thigh mass, and upper-back mass. If you want to have wide lats, I think you’ll need to add some pull ups or rows in your routine. But Olympic Weightlifting develops overall back strength, including the lats, even though it doesn’t emphasize it as much.

It also develops big shoulders.

Eat for MASS.

OLifts will build legs, back, traps, shoulders and a strong trunk.

Your strength and diet will determine how big you are.

Your diet will determine how lean you are.

I’ve done very little bb in the past 14yrs. The first 3yrs I did some strength work as I was a complete n00b and the last 11yrs has been pretty much just Snatches, CJ, loads of squats, 2011-2013 just front squats, ditched back squats, some pulls, lots of trunk work, some power versions but not that often. I use to do wide grip pull ups once a week for a max set. 20reps at 102kg isn’t bad. I’ve done more BB in the past 28 weeks during my diet.

Koing

First off awesome physique Koing.

I’ve been dabbling in weightlifting and I noticed increased mass in my legs, back, and traps. It also makes me ravenous so I’ve been eating quite a bit.

Oddly enough, I see no difference whatsoever in my shoulders. I don’t do any presses/push presses, but I’m adding in some light P.B.N Sn. grip weekly.

Apti Aukhadow

More Lu


1


2

Li hongli with biceps like a gymnast


Zhang Jie

Enough for today

[quote]Koing wrote:
Eat for MASS.

OLifts will build legs, back, traps, shoulders and a strong trunk.

Your strength and diet will determine how big you are.

Your diet will determine how lean you are.

I’ve done very little bb in the past 14yrs. The first 3yrs I did some strength work as I was a complete n00b and the last 11yrs has been pretty much just Snatches, CJ, loads of squats, 2011-2013 just front squats, ditched back squats, some pulls, lots of trunk work, some power versions but not that often. I use to do wide grip pull ups once a week for a max set. 20reps at 102kg isn’t bad. I’ve done more BB in the past 28 weeks during my diet.

Koing[/quote]
Koing, you seems very knowledgeable, how do you suggesting me to incorporate them in my routine? I planning a 3 times a week FBW and I can’t really drop the weight on the floor so I can’t do full snotches and I thought of doing high pulls as I said above.
For the reps I guess it doesn’t matter much if done for triple or 5’s but what’s your opinion?
That the routine I planned:
A:
C&J-thought on working up for a triple or even not to do them and focus on the PP
Push press 3X5
Squat 3X5
pullup 3X5
dips/some sort of benching 3X5
Snatch grip high pulls 3X5

B: done once a week:
Push press/klokov press 3X5
deadlift 1X5/2X3
row variation 3X5-8
dips/some sort of benching 3X5
Front squat 3X5/5X3

What are you thinking?

Damn Koing yuou are fucking monster.

It’s kind of semantics, but pulls and presses aren’t o-lifts, they’re accessory lifts.

People are quick to point out the physiques of some Russian and Chinese lifters (Dmitry Klokov, Lu Xiaojun) as examples of weightlifting building physiques, but the Russians and Chinese are known for using a lot of assistance and supplementary exercises, which is probably why they tend to be more muscular than countries who focus their training almost exclusively on the competition lifts and front squats. Be wary of the difference in training to perform like an elite athlete and training to look like an elite athlete (though there is some carryover).

Um, yeah, the plates in those pictures of Lu Xiaojun are real, those are from the training hall at worlds this year, where he set world records in the snatch and total hitting 176+204=380 as a 77.

I think CT has been incorporating some o-lifts and their derivatives into his recommendations lately, have you done any reading over in his forum?

[quote]Koing wrote:
Eat for MASS.

OLifts will build legs, back, traps, shoulders and a strong trunk.

Your strength and diet will determine how big you are.

Your diet will determine how lean you are.

I’ve done very little bb in the past 14yrs. The first 3yrs I did some strength work as I was a complete n00b and the last 11yrs has been pretty much just Snatches, CJ, loads of squats, 2011-2013 just front squats, ditched back squats, some pulls, lots of trunk work, some power versions but not that often. I use to do wide grip pull ups once a week for a max set. 20reps at 102kg isn’t bad. I’ve done more BB in the past 28 weeks during my diet.

Koing[/quote]
That’s impressive as hell. Why the change in emphasis?

Could I get more comments about the topic or the program I designed (wrote it in one of my comments here)?

[quote]LBramble wrote:
olympic lifting seems to have given Lu Xiaojun a “decent” physique
[/quote]
He does bodybuilding exercises, juices, and has top genetics for weight lifting. I’m not saying O lifts can’t help someone obtain a decent build but it’s far from ideal.

[quote]sardines12 wrote:

[quote]LBramble wrote:
olympic lifting seems to have given Lu Xiaojun a “decent” physique
[/quote]
He does bodybuilding exercises, juices, and has top genetics for weight lifting. I’m not saying O lifts can’t help someone obtain a decent build but it’s far from ideal.[/quote]

That depends if you want to simply look like you can lift a lot of weight, or if you want to actually be able to lift a lot of weight. I mean Ilin looks like your average stocky guy at 205…until he starts throwing more than 500 lbs over his head regularly. “ideally” i’d rather be able to put two and a half times my bodyweight over my head.

[quote]ishinator wrote:
First off awesome physique Koing.

I’ve been dabbling in weightlifting and I noticed increased mass in my legs, back, and traps. It also makes me ravenous so I’ve been eating quite a bit.

Oddly enough, I see no difference whatsoever in my shoulders. I don’t do any presses/push presses, but I’m adding in some light P.B.N Sn. grip weekly.
[/quote]

It’ll take longer to build out your shoulders if you only do OLifts. My shoulders have gotten rounder from more MP and lateral raisers but they had a base from doing loads of lifting. Granted if I spent 14yrs BB my physique would probably be better but I’d have worser legs as I’m pretty sure I wouldn’t have spent 1/100th of the time hammering them like I do lol.

Koing