Alright, so I have always been more of a bodybuilder in training modality, high rep, high volume, typical “hypertrophy modality” but i am no longer in the one-track mindset, thanks in large part to knowledge gleaned from T-Nation
I have been doing one-arm dumbell snatches and clean and jerks for several months now, and have seen amazing improvements in strength in many shoulder/triceps and biceps lifts, and hypertrophy in my deltoids, triceps, and biceps, probably more than i have ever seen
Today I did overhead squats (for the second time) and snatches (for like the third time)
I felt that my form in the snatch was not too shabby, and the overhead squat wasnt bad either (granted i wasnt getting too excited with the weight)
ALL THAT TO SAY how often do some of you include such movements in your routine? Clean and presses, snatches, overhead squats…ATYPICAL compound movements…
because i love them
and i am curious if y’all love them too[/quote]
Now that explains your “advice” to zephead… That explains a whole damn lot.
You couldn’t use the search function either, could you?
#Edit: Ok, so seeing that you asked me this in the other thread, here’s my answer and you can ignore what I’ve written above:
Except for the Oly Squat, none of the Oly lifts have a proper negative, which is quite important for size.
Sentoguy could explain that way better, but anyway.
Cleans and the like sure feel great, but ultimately are far inferior for size gain. They are also technique-lifts, and I don’t know how many people here have coaches/oly lifters available to learn said technique from.
There have been discussions about olympic lifters and the usefulness of their main exercises for size before (a LOT), so a search would help you find a lot of different answers…
Do 'em if you like, all right, but recommending them to others is a bit strange, considering that you have been doing them for how long? And have gotten how big of them?
Again, no offense…
For bodybuilding, exercises which allow you to a) target the muscle(-group) in question safely with the highest possible weight for enough repetitions are “best”.
You gain size as you gain strenght for enough reps, which you can’t gain without a proper diet.
That’s it in a nutshell.
Overhead Squats for example limit the amount of weight you can use severely and don’t help you much in overloading the leg-musculature.
They’re supposedly a great tool for structural-balance assessment (I believe that’s what it was called), but other than that only good for Olympic Lifters.
#Edit: ok, a push press or the bodybuilding version of the clean and press (though imo regular smith high-inclines or seated db presses still beat those) are quite usable.