Author Topic: power cleans for mass? (Read 7315 times)

romeo · « **on:** January 05, 2006, 06:09:29 PM »

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?

king · « **Reply #1 on:** January 05, 2006, 06:11:45 PM »

single best exercise for building mass IMO

Mike · « **Reply #2 on:** January 05, 2006, 09:38:24 PM »

Quote from: romeo on January 05, 2006, 06:09:29 PM

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.

davie · « **Reply #3 on:** January 06, 2006, 04:48:45 AM »

So are power cleans any different from 'cleans?'

davie

Overload · « **Reply #4 on:** January 06, 2006, 07:45:31 AM »

Quote from: romeo on January 05, 2006, 06:09:29 PM

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...

pumpster · « **Reply #5 on:** January 06, 2006, 08:54:46 AM »

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.

JPM · « **Reply #6 on:** January 06, 2006, 09:31:04 AM »

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.

davie · « **Reply #7 on:** January 06, 2006, 11:51:09 AM »

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

Lugar · « **Reply #8 on:** February 23, 2007, 04:59:25 AM »

More effective? Celans from floor or hang clean and then press for delt mass?

Mike · « **Reply #9 on:** February 23, 2007, 05:34:12 AM »

Quote from: Lugar on February 23, 2007, 04:59:25 AM

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.

greg2112 · « **Reply #10 on:** February 23, 2007, 06:03:27 AM »

Power Cleans and Hang Cleans are great mass builders! Throw those on top of heavy deadlifts/rack pulls and watch your back/traps grow!

Lugar · « **Reply #11 on:** February 23, 2007, 07:09:28 AM »

      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

homer77 · « **Reply #12 on:** February 26, 2007, 06:39:16 AM »

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.

The Squadfather · « **Reply #13 on:** February 26, 2007, 08:29:58 AM »

keep your elbows high and pointed towars the ceiling on the pull and rise up on those toes as far as you can.

Lugar · « **Reply #14 on:** February 26, 2007, 10:21:28 AM »

Hang cleans bro....hardly a waste a time...I did hang clean and press