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Getbig Bodybuilding Boards => Training Q&A => Topic started by: romeo on January 05, 2006, 06:09:29 PM
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are power cleans of any real use for building mass as opposed to the usual focus on strength gains?
or would they be a waste of energy in terms of what id get out of them? thinking of adding them wondering what your thoughts were?
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single best exercise for building mass IMO
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are power cleans of any real use for building mass as opposed to the usual focus on strength gains?
or would they be a waste of energy in terms of what id get out of them? thinking of adding them wondering what your thoughts were?
It's a great add-in, especially if they're new for you. You'll really see a size difference in you traps after a month or two. Low reps are the key, 3-6, and watch those wrists.
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So are power cleans any different from 'cleans?'
davie
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are power cleans of any real use for building mass as opposed to the usual focus on strength gains?
or would they be a waste of energy in terms of what id get out of them? thinking of adding them wondering what your thoughts were?
They are a great mass builder...
8)
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Clean & Jerk is superior-for size, for power, for conditioning, and involves more muscles. For conditioning it's probably the best single exercise.
Also less dangerous & less harsh on the joints, tendons and ligaments.
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Power cleans are a superior mass builder as are Hi-pulls. Power clean pulls are usuall started from just above the knee level (some call them hang cleans) which lessen the influence of the legs/hips if the pull was started from the floor. I prefer doing them in a power rack and set the pins at different levels. Weither cleans or Hi-pull, keep the bar close to the body& head up throughout the pull. The traps and upper back take on a very thick and powerfull appearence after a while. These also hit the biceps. Laterial & posterior delts come into play strongly, as well as the anterior delts to a lesser degree. Can also use DB's which a lot of guy's like doing one arm at a time. Good Luck.
Side Bar: Cleans are also a very good movement for developing stamina (endurance + strength). Might try 2 set's of 20 reps or so with a medium weight on the bar. And of course adding a press or jerk doubles the fun.
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Well i ddi cleans and press (not clean and jerk) at start of shoulder routine, i like them! Do you think it would b better to do hang clean press rather than normal clean and press????
davie
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More effective? Celans from floor or hang clean and then press for delt mass?
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More effective? Celans from floor or hang clean and then press for delt mass?
Hang cleans are better since you don't have to recruit you're hammys into the exersise, throw in a press if you dare.
Shorter guys are usually better at power cleans since a 45lbs plate is always the same size and taller guys have to make the bar travel that much farther down. Hang cleans level the field.
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Power Cleans and Hang Cleans are great mass builders! Throw those on top of heavy deadlifts/rack pulls and watch your back/traps grow!
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WARMP WARMP WARMP SET 1 SET 2 SET 3
(start) hang clean to press BAR X 10 ? X10 X6 X6 X6 X4
seated lats 15x12 20X12 25x12 MACHINE50,70,80, 12,10,8
SEATED ROPE LAT (to neck) 20x12 25x12 25x12
UPRIGHT ROWS 75X10 85X10 95X6 70X10
REVERSE SHRUGS 225x10 235x8 245x8 255x8
ARNOLDS 20X6 30X6 40X6 40X6 40X6
30X6 30X6 30X6
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i just started clean and press to prep my transition from bbing to strongman. i have seen more trap size and overall delt mass. i do them from the floor. from the knees feels like a waste of time. i do 2 high rep sets with 95. from then on out i do sets of 2-5. the squeeze you get on a lockout after putting your head through is un beatable. last week i pulled and pressed 320. looking to get 350 by summers end.
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keep your elbows high and pointed towars the ceiling on the pull and rise up on those toes as far as you can.
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Hang cleans bro....hardly a waste a time...I did hang clean and press