PDA

View Full Version : Triple Threat: get the benefits of Bodybuilding, Powerlifting, and Olympic Lifting



Sistersteel
02-24-2009, 10:46 PM
Think back to the first time you heard the word weightlifting. The term probably brought to mind images of curling dumbbells, bench pressing, and pumping iron until your veins popped out. But take a little time to flip through our workouts and you'll realize that there are all kinds of ways to lift weights, for any number of end goals.


The term weightlifting is very specific, and if you want to sound intelligent in a room full of athletes or strength and conditioning coaches, you should know that it technically refers to the kind of lifting done by those guys you see wearing singlets in the Olympics. Olympic-style weightlifting involves every muscle in your body to move the bar at high speeds--usually lifting it from the floor to above your head--and it's one of the best training methods there is for building sport-specific strength and power.


A more popular weight-training style, is powerlifting, in which a trainee works to lift as much weight as he possibly can on the squat, bench press, and dead-lift exercises. (Note: Eking out sets on the bench with poor form and weights that are too heavy for you does not constitute powerlifting.) Finally, there's bodybuilding, in which guys train for maximum muscle size and leanness and then step on a stage in little more than a G-string in order to be judged on their progress. Bodybuilding training involves blasting each of the body's muscle groups with ever-changing workouts to develop a muscular, aesthetic look.


While most guys lifting iron utilize just one of these methods, we don't see any reason you can't have your cake and eat it, too, combining all three for an athletic, strong, and awe-inspiring body. The following program is designed to deliver just that--the best results the whole of weight training can produce.

BODYBUILDING


Except for the G-string part, it's what most of us start doing intuitively from the moment we first pick up a weight. Well, sort of. Mindlessly repping out curls with a dumbbell can yield some decent size gains for a beginner, but to develop well-proportioned muscles, a true bodybuilder must train his whole body with a variety of exercises and intensity levels. Bodybuilding requires short to moderate rest periods between sets (no more than 90 seconds), and moderate to high rep ranges, such as eight to 12. You also need a good number of sets and a slow lifting tempo to exhaust the muscles and see that they repair themselves to become larger. It should be noted that in our program, you won't be isolating any muscles (as many bodybuilders try to do). One reason is that, despite what our forebears on Muscle Beach may have thought, you can't isolate a muscle--even raising one eyebrow requires a coordinated effort from several muscles. So why waste time trying? Another reason is that research has shown that the more muscle you work with a single exercise--and in one training session overall--the greater hormonal response you generate within the body that tells muscles to grow. That means greater gains and shorter workouts.


POWERLIFTING


The point is to develop maximum strength, so you'll need to use very heavy weights and longer rest periods (up to five minutes). As a result of the intensity of each set, you won't be able to do many of them (you'll thank us), so three sets will suffice. You'll get plenty of work in on the squat, bench press, and deadlift, but since we know you're not likely to start competing as a powerlifter, we're not going to train you to peak in these lifts alone--we've tailored this part of the program to developing overall strength. However, notice Exercise 6 in Workout B (powerlifting day), as it will be the only exercise on that day that you won't want to load up the bar on. This move is designed to develop great strength and stability in the hips and quads, which will improve your performance in all three styles of lifting. It will be particularly effective in preparing your body for the posture and core strength you'll need to be a good Olympic-style weightlifter in Workout C. Start with an empty bar, and make sure you complete all your reps without losing your position.


OLYMPIC WEIGHTLIFTING


If you played high school football or basketball, you're probably already familiar with the barbell clean or one of its variations. It's among the best exercises for total-body power, and it has been used for decades to make athletes more explosive in a number of sports. It's also one of the first steps lifters take in preparing for the clean and jerk and the snatch--the two lifts contested in weightlifting competitions. The goal for the clean, as well as every other exercise in Workout C, is not to lift heavy but to lift with maximum speed, ripping the weight off the floor and/or thrusting it overhead. We're serious about lightening the weight here, as too heavy a load will reduce the power you can generate. Ideally, you would use bumper plates (rubber weight plates that bounce when you drop the bar, allowing you to abandon a missed lift and land the bar safely on the floor) for this kind of training. Nevertheless, we've modified certain weightlifting exercises so that you can still reap the benefits of all-out explosive training without risking injury to yourself, those around you, or the gym floor. (You'll make good use of a medicine ball, which you can fire into the floor without incident.) Because you're moving so fast with these exercises, you won't be able to do many reps; you should end your set when you can no longer maintain your rep speed.

Sistersteel
02-24-2009, 10:47 PM
THE PAYOFF


Here are the specific benefits you'll reap from working all three types of lifting into your overall fitness training


BODY BUILDING | Apart from greater muscle size and leanness (we can probably stop right here, can't we?), you'll increase your capacity for maximum strength, as increased strength is partially correlated with gains in muscle size. You'll also prevent injuries and ensure muscular balance, since bodybuilding allows you to focus on weak points and the proportional relationship between muscles.


POWERLIFTING | You'll develop great strength, and, if you're eating generously, appreciable gains in muscle size. Powerlifting also hardens up bones, tendons, and ligaments, making you more resistant to injury and aging. Want to be the guy in the gym who can lift the most weight on any given exercise? This is the way to get there.


OLYMPIC WEIGHTLIFTNG | You'll improve speed and, ultimately, strength. You'll be able to jump higher on the basketball court, get off the line quicker in football, and hit harder when you block guys on the other team. With the exception of the heavier weight classes, weightlifters also tend to be very lean--a testament to the fat-burning properties of the training.

robert da strongman
02-24-2009, 10:48 PM
nice post.

i think it is true we all started as bodybuilders.

Sistersteel
02-24-2009, 10:52 PM
WORKOUT A BODYBUILDING

1A DUMBBELL OVERHEAD SQUAT
SETS: 4 REPS: 8-12 REST: 30 SEC. TEMP: 302


1B SWISS-BALL PISTON ALTERNATING CHEST PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302


2A ALTERNATING BACKWARD LUNGE W/ ROTATION
SET: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302


2B SINGLE-LEG DUMBBELL DEADLIFT W/ROW
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302


3A ALTERNATING FORWARD LUNGE W/ROTATION


SETS: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302


3B SWISS-BALL PISTON ALTERNATING ARNOLD PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302


DIRECTIONS

FREQUENCY: Perform each workout once per week. resting at least a day between each session.
HOW TO DO IT: Follow the specific instructions for each workout below.

WORKOUT A (BODYBUILDING): Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60-90 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60-90 seconds, and so on for all the prescribed sets for that pair.) Afterward, move on to the next pair.


WORKOUTS B (POWERLIFTING) AND C (OLYMPIC WEIGHTLIFTING): Perform each exercise as straight sets, completing all sets for one exercise before moving on to the next.
WEIGHT: For Workout A, use the heaviest weight that allows you to complete all the prescribed repetitions, plus one. for each set. Be careful not to go to failure. For Workout B. use the heaviest weight that allows you to complete all the prescribed repetitions. For Workout C, be conservative and start every exercise with a weight that you're sure allows you to complete every rep with maximum speed. You may want to start with an empty barbell, or a five- or 10-pound plate on each side.

TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A "O" means to move right to the next digit, and a tempo of "X" means to complete each rep as quickly as possible while controlling the weight.

WORKOUT B POWERLIFTING
1 SQUAT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


2 DEADLIFT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


3 DUMBBELL ALTERNATING LATERAL LUNGE


SETS: 3 REPS: 3-6 (EACH SIDE) REST: 3-5 MIN. TEMPO: 212


4 BENCH PRESS
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


5 WIDE-GRIP SEATED ROW
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


6 CROUCHING BARBELL SNATCH PRESS *
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


* For the crouching barbell snatch press, perform a squat, and then, from the bottom position, press the bar overhead for three to six reps. That's one set.

WORKOUT C OLYMPIC WEIGHTLIFTING


1 BARBELL CLEAN *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X


2 SNATCH PULL *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X


3 PUSH PRESS
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X


4 ALTERNATING MEDICINE-BALL PLYO PUSHUP
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X


5 MEDICINE-BALL DIAGONAL SLEDGEHAMMER *
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X


6 PRONE MEDICINE-BALL SOCCER THROW
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO X


* For the barbell clean, begin as you would to perform a deadlift. Then explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders. Reverse the motion to return the weight to the floor. That's one rep.


* For the snatch pull, set up as you would for the barbell clean, but use a double-shoulder-width grip. Explosively stand up and shrug the bar. Reverse the motion to return the bar to the floor. That's one rep,


* For the alternating medicine-ball plyo pushup, explosively push up off the ball so that your body rises in midair, and land with the opposite hand on the ball. That's one rep.


* For the diagonal sledgehammer, step into a lunge position and throw the ball diagonally across your body--from over one shoulder into the floor behind you. That's one rep. Pick up the ball and repeat for three to five reps. Begin with your weaker side.

Sistersteel
02-24-2009, 10:53 PM
I would like to give credit to DAVE DIFABIO, C.S.C.S., U.S.A.W.for this fantastic routine.

Dave DiFabio is a strength and conditioning coach at Rutgers University and the owner of teamspeedfitness.com.


Thank you Dave!

DaPulse
02-26-2009, 04:29 PM
I can't wait to try this! I have been wanting to combind BB and OLY for a while. Thanks.

Pryme
02-27-2009, 01:59 AM
Nice write-up.

I enjoy to incorperate bodybuilding, powerlifting, and strongman training. by feel.

BrotherIron
05-03-2009, 12:00 PM
The most successful routine I have had thus far has been a hybrid of PL, Oly Lifting, Strongman, and BBing.

The key to performing these kinds of routines is to have a location which can cater to all the specific lifts. Not everyone has a Coffee's Gym to train at.

realmccoy
06-07-2009, 02:09 AM
WORKOUT A BODYBUILDING

1A DUMBBELL OVERHEAD SQUAT
SETS: 4 REPS: 8-12 REST: 30 SEC. TEMP: 302


1B SWISS-BALL PISTON ALTERNATING CHEST PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302


2A ALTERNATING BACKWARD LUNGE W/ ROTATION
SET: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302


2B SINGLE-LEG DUMBBELL DEADLIFT W/ROW
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302


3A ALTERNATING FORWARD LUNGE W/ROTATION


SETS: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302


3B SWISS-BALL PISTON ALTERNATING ARNOLD PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302


DIRECTIONS

FREQUENCY: Perform each workout once per week. resting at least a day between each session.
HOW TO DO IT: Follow the specific instructions for each workout below.

WORKOUT A (BODYBUILDING): Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60-90 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60-90 seconds, and so on for all the prescribed sets for that pair.) Afterward, move on to the next pair.


WORKOUTS B (POWERLIFTING) AND C (OLYMPIC WEIGHTLIFTING): Perform each exercise as straight sets, completing all sets for one exercise before moving on to the next.
WEIGHT: For Workout A, use the heaviest weight that allows you to complete all the prescribed repetitions, plus one. for each set. Be careful not to go to failure. For Workout B. use the heaviest weight that allows you to complete all the prescribed repetitions. For Workout C, be conservative and start every exercise with a weight that you're sure allows you to complete every rep with maximum speed. You may want to start with an empty barbell, or a five- or 10-pound plate on each side.

TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A "O" means to move right to the next digit, and a tempo of "X" means to complete each rep as quickly as possible while controlling the weight.

WORKOUT B POWERLIFTING
1 SQUAT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


2 DEADLIFT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


3 DUMBBELL ALTERNATING LATERAL LUNGE


SETS: 3 REPS: 3-6 (EACH SIDE) REST: 3-5 MIN. TEMPO: 212


4 BENCH PRESS
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


5 WIDE-GRIP SEATED ROW
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


6 CROUCHING BARBELL SNATCH PRESS *
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212


* For the crouching barbell snatch press, perform a squat, and then, from the bottom position, press the bar overhead for three to six reps. That's one set.

WORKOUT C OLYMPIC WEIGHTLIFTING


1 BARBELL CLEAN *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X


2 SNATCH PULL *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X


3 PUSH PRESS
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X


4 ALTERNATING MEDICINE-BALL PLYO PUSHUP
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X


5 MEDICINE-BALL DIAGONAL SLEDGEHAMMER *
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X


6 PRONE MEDICINE-BALL SOCCER THROW
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO X


* For the barbell clean, begin as you would to perform a deadlift. Then explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders. Reverse the motion to return the weight to the floor. That's one rep.


* For the snatch pull, set up as you would for the barbell clean, but use a double-shoulder-width grip. Explosively stand up and shrug the bar. Reverse the motion to return the bar to the floor. That's one rep,


* For the alternating medicine-ball plyo pushup, explosively push up off the ball so that your body rises in midair, and land with the opposite hand on the ball. That's one rep.


* For the diagonal sledgehammer, step into a lunge position and throw the ball diagonally across your body--from over one shoulder into the floor behind you. That's one rep. Pick up the ball and repeat for three to five reps. Begin with your weaker side.

I never thought of doing all three at once.

bad bad leroy brown
09-06-2009, 05:39 PM
Not a big fan of Olympic lifting for a the majority of atheletes, but it doe's have its value.

Sistersteel
09-14-2009, 07:50 PM
Not a big fan of Olympic lifting for a the majority of atheletes, but it doe's have its value.


Care to elaborate?

Gaoshang Xiongshou
09-14-2009, 07:55 PM
Great contribution. I would definitely like to give this a try some time.

bad bad leroy brown
09-17-2009, 08:45 AM
Care to elaborate?

I am from the line of thinking that you can make the squat, bench and dead explosive, while not having to teach the mechanics of Olympic lifting. Thats not to say they are ineffective, I am just not a big fan

BrotherIron
09-17-2009, 02:11 PM
I am from the line of thinking that you can make the squat, bench and dead explosive, while not having to teach the mechanics of Olympic lifting. Thats not to say they are ineffective, I am just not a big fan

I think most people aren't fans of Oly Lifting b/c quite honestly most people can't do it. Their literally not capable of doing it. Anyone can squat, dead, bench but how many people can snatch a weight in .9 sec? Very few. Oly lifting is the most technically difficult training there is. Just look at the 2 movements; the Clean & Jerk and the Snatch. Their made up of a multitude of movements all strung together in 1 fluid effortless movement which take place in a fraction of a second.

bad bad leroy brown
09-18-2009, 01:07 PM
I think most people aren't fans of Oly Lifting b/c quite honestly most people can't do it. Their literally not capable of doing it. Anyone can squat, dead, bench but how many people can snatch a weight in .9 sec? Very few. Oly lifting is the most technically difficult training there is. Just look at the 2 movements; the Clean & Jerk and the Snatch. Their made up of a multitude of movements all strung together in 1 fluid effortless movement which take place in a fraction of a second.


Thats very true. As much as I would like to clean and jerk, and can't do it, so I just do hang cleans. There are not a lot of guys who posess the flexibility along with the strength to do the Olympic lifts. I saw some college football players doing some Olympic lifting and I swear it was a shit show.

But the ones who can do the Olympic lifts are absolutely impressive.