Do u think its possible to build size through olympic lifts

[davie]

If u had a routine based around olumpic lifting, with a couple of other exercise eg bench, rows, squats, presses etc. You would build strong muscle, but would it help build bigger muscles??

I pay a sprt based around power (rugby) and although i train using more High intensity methods, iv been curious as to wether u could add size aswell as strenght using olympic lifts (with sum other exercises as i mentioned)??

davie

[Jr. Yates]

Yeah, i think you'll build size with any resistence training. But i don't think you'll build as much as you would if you were doing other llifts in your training.

[king]

where do u play rugby davie?..


what position?

[GoneAway]

Maybe you should check out what exercises the top Rugby players use, since most of them seem to be pretty thick, musclewise.

[AVBG]

Q.  Do u think its possible to build size through olympic lifts

A. Yes.. that's what I started on when I was 15 to get bigger for rugby.

[D-bol]

If u had a routine based around olumpic lifting, with a couple of other exercise eg bench, rows, squats, presses etc. You would build strong muscle, but would it help build bigger muscles??

I pay a sprt based around power (rugby) and although i train using more High intensity methods, iv been curious as to wether u could add size aswell as strenght using olympic lifts (with sum other exercises as i mentioned)??

davie

of course you can....look at the pro weight lifters: not exactly small...Strongmen?...Exercises like clean-and-press, etc are very good for creating a base of mass.

good to see another rugby enthusiast on the board:) what position you are playing?

[davie]

of course you can....look at the pro weight lifters: not exactly small...Strongmen?...Exercises like clean-and-press, etc are very good for creating a base of mass.

good to see another rugby enthusiast on the board:) what position you are playing?

I hear what ur saying bro, but alot of them are stuck in weight vlasses and are focused in just getting strong without getting much bigger, i wasnt sure if it was their diet or the fact that olympic lifts dont really add much size wise.

I play rugby in scotland, and i play open side flanker (no 7-wing foreward). Played inside centre a couple times this season, but open side flankers my poisiton. I get to link up with the backs and get the ball to attack, and i get to hit loads of people in defence. Nothing compares!!

davie

[Saxon]

Don't get too strung up on size if you are playing openside - your skill levels, speed and power are more important.  Do loads of grip work, plus getting strong on exercises like bent-over rows will help when fighting for the ball on the floor. 

[davie]

Don't get too strung up on size if you are playing openside - your skill levels, speed and power are more important.  Do loads of grip work, plus getting strong on exercises like bent-over rows will help when fighting for the ball on the floor. 

I hear u bro but at my stage now i am wanting to add size, im not just a rugby player but a keen bodybuilder (man makes it sound like i think im proffessional, mayb 'keen weight lifter' would have been better lol' .....

I have good natural fitness, and have worked on my speed (one of quickest in the team), and i have found that the added size/weight i have/am getting from weight lifting is making me better and better at my position. I am stronger in the hit in both attack and defence, and its improved my rugby!! Because of the srpints i do in training the added weight isnt slowing my down, and with the speed i already pocess the added weight/strength/muscle is making me more powerful in both attack and defence.

So i am now at the position wer i am wanting to add more weight and muscle as a weight lifter and a rugby player.

davie

[jpm101]

Olympic lifting is the most athletic of all lifting events (no offense to my PL'ing Bud's). When any one can hold 300lbs+ overhead and come up from a deep squat to a complete standing position, that is an athlete. Not to mention the confidence, skill and power to do that. Even people starting out on the Olympic lifts, with the basic 135, are on their way to improvement in just about any sport.

If anyone ask if OL'ing builds size, than they have not been around any serious Olympic lifters. Most impressive are the rear chain of muscles from the neck down to the calves; thickness and the look of power. The shoulder girdle can be very impressive also. It also builds outstanding quickness, timing and coordination. Which are three elements very important for any sport.

If anyone intends to do  Olympic lifts, they might be advised to get a coach or someone with a experienced background. Learning the correct style is very important in the beginning. Good Luck.

[Saxon]

If you can put on weight and keep your speed and fitness levels, then you are in a great position.  I'm one of these guys who think current rugby players are concentrating too much on spending time in the gym rather than becoming good rugby players and even are getting too big; the whole English Premiership is a good example of this 

Your winger Lamont is a good example of this, big strong guy, not a very intelligent or skillful rugby player.  Joe Worsley...Julian White...Steve Thompson...Ben Cohen...the list could be long!!

But I think the trend is turning, look at Jerry Collins from New Zealand, he was a big guy in the 2001 World Cup but over the past few years he has got smaller, improved his skills while retaining his explosive power.  He is twice the rugby player now than he was a few years ago.

[davie]

Olympic lifting is the most athletic of all lifting events (no offense to my PL'ing Bud's). When any one can hold 300lbs+ overhead and come up from a deep squat to a complete standing position, that is an athlete. Not to mention the confidence, skill and power to do that. Even people starting out on the Olympic lifts, with the basic 135, are on their way to improvement in just about any sport.

If anyone ask if OL'ing builds size, than they have not been around any serious Olympic lifters. Most impressive are the rear chain of muscles from the neck down to the calves; thickness and the look of power. The shoulder girdle can be very impressive also. It also builds outstanding quickness, timing and coordination. Which are three elements very important for any sport.

If anyone intends to do  Olympic lifts, they might be advised to get a coach or someone with a experienced background. Learning the correct style is very important in the beginning. Good Luck.

I had coaching through rugby in how to perform cleans and clean and press a few years ago. never taught to properly do BB snatches though i do know how to perform Db snatches.

Iv done them b4 in the past but had thot of them as mainly just power/speed moves. Tho saying that, some of the best next day muscle soreness i ever had in my traps was after heavy cleans.lol.

I might cut my exercise in half that im doing in the future and add power moves.
I have a sample workout froma fellow rugby player if anyone wants to see.

He is justa club player and lifting enthusiast. He uses naily power moves, but after seeing my High Intensity compound based workout hes gonna add a couple in. Il post it if u want??

davie

[davie]

If you can put on weight and keep your speed and fitness levels, then you are in a great position.  I'm one of these guys who think current rugby players are concentrating too much on spending time in the gym rather than becoming good rugby players and even are getting too big; the whole English Premiership is a good example of this 

Your winger Lamont is a good example of this, big strong guy, not a very intelligent or skillful rugby player.  Joe Worsley...Julian White...Steve Thompson...Ben Cohen...the list could be long!!

But I think the trend is turning, look at Jerry Collins from New Zealand, he was a big guy in the 2001 World Cup but over the past few years he has got smaller, improved his skills while retaining his explosive power.  He is twice the rugby player now than he was a few years ago.

Yeah i think to get the ultimate blend just watch NPC and super 14's, those guys r huge and have skills to boot.

Like iv said b4, due to the pre-season training aswell as sprint session spaced throughout the season, my speed is good. I believe my power to be increasing as my weights progress.

I am not trying to be big headed, just giving an over view of my rugby. I am currently top try scorer at my club (as i was last season), i believe to be top tackler aswell. I am always on the go and get about the pitch very well, dont like not being involved!!

davie

[greg2112]

Post the workout DAVIE?

As far as Olympic lifts building size, IMHO they do!  Since I started doing Snatches and the various assistant lifts such as cleans, and high pull's my upper back/traps have gotten bigger!  Add those on top of heavy deadlifts and rack pulls and my whole back has gotten denser and thicker!

I have not done snatches in a while and I might start doing those again!  This past monday, we did dead's and cleans and my back/traps are still sore!

G

[pumpster]

Clean, and Clean & Jerks would not only build some size, they're also some of the best things for overall conditioning and overall functional body strength for sports applications as well as for general health. Add some powerlifting moves like squat, bench, military presses, rows as well as chins, dips and pushups and ensure there's plenty of protein in the diet and you'll see results. IMO you're better off staying with moderate reps.

Also do some short 10, 20 and 40 meter sprints from time to time.

[greg2112]

I agree with pumpster with the conditioning aspect!  when I am feeling good, I will sometimes do 10 sets of 6 on hang cleans with a minute b/w sets!  You will feel jacked after this!

[davie]

Here it is, he usually does just the power based moves, but wants to expand and develop his training. I told him what i did and hes taken one movemnet from my routine per body part!!

Monday

Cleans (shallow-just enough knee bend to catch the weight) 3x8
Hang Clean and Press 3x10
Push press (in front or behind head) 3x5
Deadlift/Hypers/good mornings (worked on rotation)
Upright Rows (done HIT style)
T-bar Rows (done HIT style)

Wednesday

Cleans (deep- after catching weight going down into front squat) 3x5
Back Squat (done HIT style)
Overhead Squat 3x5
Step Ups/ One Legged Leg Press 3x5
SLDL (done HIT style)

Friday

Cleans (shallow-Lower Reps….Triples) 3x3
Unilateral Db Snatches 3x5
Bench Press/Incline Press (done HIT style)
Power Push-ups/Dips
Close Grip Bench press (done HIT style)
Db Curl (done HIT style)

Were it says 'Done HIT Style,' he is going to carry out a move the way i do. Example 't-bar rows,' after warm-ups....set to failure (going for 8 rep target), do as many as i can (more than 8 hopefully), if i get 8 or more i up the weight next time.If i dont make the target u use the same weight next time.

So just say 10 reps then positive failure....rest/pause, then go again util positive failure, probs only couple more reps. Then another rest/pause for like 10 seconds then drop weight 35% and go until failure again....rest/pause then go until failure again. All that i 1 extended set.

I usually do 2 exercsie per body part done in that way except back and legs wer i do 3 movements.

He is only going to use one exercise per body part. And is thinking of using sum partials until failure after the 1st rest/pause and after the drop set rest/pause?

Fire away.

davie

[greg2112]

I like the layout but if it was me, I would switch wed to friday and friday to wednesday!

How much weight u wanna gain?

[davie]

I like the layout but if it was me, I would switch wed to friday and friday to wednesday!

How much weight u wanna gain?

Yeh he cant really do that as as u can see the wed is more leg based, and he doesnt wanna do hard legs b4 rugby on sat

[davie]

He Just sent me a variation of the above workout, thought id let u see. Flame away:

Monday

Cleans (shallow) 3x8
Hang Clean and Press 3x10
Push press (in front or behind head) 3x5
Deadlift/Hypers/good mornings (worked on rotation)
Group 1
Group2
Group3
Group4

Wednesday

Cleans (deep) 3x5
Overhead Squat 3x5
Group 1
Group2
Group3
Group4


Friday

Cleans (shallow-Lower Reps….Triples) 3x3
Unilateral Db Snatches 3x5
Power Push-ups/Dips
Group 1
Group2
Group3
Group4





Group 1=1 of either       Group2=1 of either   Group3=1 of
Bench            Squat         T-Bar rows
Seated military         Hypers         Leg Raises (abs)
Incline Bench         Front Squat      Pulldowns
Lateral Raise         Crunches         Hypers


Group 4=1 of either
DB Curl
Close Grip Bench
Preacher Curl
Pushdowns

One of Each of the groups is doe on each training day. In a HIT style (except abs and hypers).

For Example, one week would have 2 HIt style chest exercise done, and the next week there would only b 1 HIT chest exercise done,etc etc.

davie

[davie]

I havnt spoken to him for week or two, so i dont know which one hes going with, but one of the above?!

davie