powerlifts? OL lifts?

K

Karky

2
ok.. ive been slightly confused about powerlifting and olympic lifting and such.. the powerlifts is what? Squats, deads, bench? and the olympic lifts is more like high pulls and cleans? or is powerlifting and olympic lifting basicly the same?
anyways, i would like someone to clean up my confusion about the two and i would like some cons and pros about them, like everyday life value, martial arts, size, strenght, speed? stuff like that..

because i was thinking i wanted to start doing some power exersices, then i was thinking about the cleans and high pulls and such.. but then i realized i really dident know what it was.. i thought it was power lifting, but then i got unsure about it and though it could be OL lifting :S

so yeah.. any help is much appritiated!:)
 
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You are correct, powerlifting is squat, deadlift and bench press, generally done slowly and using sheer muscle power only. The Olympic lifts are the clean and jerk and the snatch, generally done as fast as possible and using a combination of skill, speed, balance, flexibility and strength, ie more explosive power. Olympic lifters generally train with front squats, high pulls, power cleans, power snatches, etc. as well as gereral stength training...

Some argue that explosive movements like power cleans are better training for sports (like football for instance, where exploding out of a stance is a desired skill), than power movements like squats and deadlifts...
 
powerlifting
pros - massive strength and size
cons - back problems if not carefull, will not make gains in speed.

olyimpic
pros - gains in Functional strength, speed, explosiveness (great for sports).
cons - none that I am aware of apart from the obvious risks to safety.

the other thing is this. with powerlifting you only use one muscle group at a time. but with oly lifting you use many, e.g. with a lift clean and press, you start with a deadlift (the same as in powerlifting) but then you use shoulders and trap to pull the bar high for the clean, then you squat and use shoulders to push the weight up, so your using aprox 75% of the muscles in your body.

some ppl may disagree but powerlifting is like bodybuilding of the weights world, oly lifting is where the real health benifits are.
 
okay, i think im gonna look up some OL lifting stuff then and do some research about it. anyone got links?
also.. how to make a program with OL lifts? since you use almost your entire body in most of the lifts isent it hard to put up a routine? anyone know of a basic routine i could use to learn them, if you know of a routine, i only got time to weight lift 3 times a week as i do jujitsu two times a week, and i need some days off :p

also.. what ol lifts works the front of the upper body.. well, the chest:p
and will i get some size gains with OL lifting? size is not a priority over str for me.. but some size is always good as im pretty skinny:p
 
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I started this about 6months ago and it really helped.

I basicly do oly lifts 1day a week whick consist of
deadlift, clean and press
deadlift (twice the weight of dead,c&press)
hanging high pulls (hanging means you dont put the weight down in between reps)
hanging barbell shrugs
hanging bent rows.
all 5x5

That will work your traps, shoulders, and lower back mainly.
I dont squat too far down to save my legs

then for the next workout
Bench press
cable flyes
wide grip chin ups
close grip chin ups
various bicep and tricep work
10sets of 3 or 5x5 depending on how I feel

then lastly
squats
lunges
abb and oblique work
Varying sets and reps

To get a feel of my strength gains once a month I do a workout of 3sets of 2-3
deadlift clean and press
deadlift
squat
bench press
 
oh, sometimes I do standing arnold presses on workout 2or3 if My oly workout is quite not gonna be for a few days
 
ok thanks. anyone feel free to comment.. the more choises of routines and such i have the better off i am. i tried searching google.. i only found one 4 day routine which doesnt really suit me :(
 
http://www.exrx.net/Lists/PowerExercises.html

I sugest learing all of these and do a workout where you do 1 set of every single exercise with a low weight to learn technique and what muscles your working.
Then build you own workout based on the OLY/pec and lat/legs split.
then post it when you got it all together.

PM me when you do so I dont miss it, I'd be interested to see how you find it.
 
okay so as a beginning just to learn it i do 1 set of whatever reps just to learn it.. every exersice, 1 set.. say 3 days a week?
"Then build you own workout based on the OLY/pec and lat/legs split."
dident quite get thatone.. what do you mean?

i found a routine on the web:


anyone who knows about OL lifting can they please tell me if thats just bull**** or if it looks good?
 
Thats a good workout, But that is very specific to oly lifting. Note that there is no chest or lat work. That workout is for someone who knows there stuff, is very experienced and is only worried about competition lifting.

Where as we want something more practical to build chest and lats for a more rounded body. If you decided you wanted to go all out with the oly lifting, thats the kind of workout to follow in 3-5years.

notice that my 1st workout focuses on oly lifts, working shoulders, lowerback, traps. and my second focuses on chest and lats, and the last workout is mainly legs, abs and obliques. So the whole body is "split" in to 3 workouts, aka, a "3 day split".

this "3day split" is refered to as "oly/chest and lats/legs split"
if you did push exercises one day, pulling exercises another and legs on the last it would be called as "push/pull/legs split"

But yeah, do all the exercises but take it easy. Remember your just learning the tecnique, your not looking to work too hard.
yeah just spend a week learning them, then write a program.
I'll look at your program to make sure non of the muscle groups clash and maybe give you some tips.
 
I'd leave the olympic lifts w/ very low reps and do them at the beginning of your workouts. Power is best developed within a small time frame (like under 10 secs), so that limits the amount of reps you can do w/ these types of lifts since they're inherently power based.

I wouldn't get too carried away with them though.. they are helpful, but a lot of it is form and you can spend a lot of time perfecting that.
 
yeah ok cool. so i just pick out the OL lifts i think is the best for me and put that on my OL day? then the next day i do regular lat and chest work. then last day i do legs?
what about volume on thisone. when you do the OL lifts you wont do the ol lifts again for a week.. does that mean i can have a high volume on them?:S also, it seems most mucles only getts worked once a week, like the pecs and lats, shouldnt there be more? :S

also, the last leg day.. isent legs worked pretty good in the OL lifts? cant i use some of the OL stuff on that day? as heavy squats and such tend to get you big and slow.
 
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It will take you a long time to get big and slow, its not gonna happen over night. Plus when you squat, you should use a low weight and work on going low and "exploding" rather than slowly forcing the weight up.

yeah you got the idea. As for volume, do what you want and see how you go. Strat with high volume in both sets and reps as you want to get your form good before you start to move to the 5x5 range.

If you are in your 1st few years of training you only need to work each muscle once a week. muscles grow outside the gym. stick with it and in a while you may find time to get in the gym more.
 
well ive been working out for quite some time now.. gains have started to slow down on the bill starr program (linear progression) thats mainly why i was looking for something new.. to get me some gains again.

and if i want speed, wouldnt it be better to do some kind of OL power thing over squats and lunges? or can i do the "fast squat" thing, where you only load the bar with 50% of your 1RM and go up as fast as possible?
 
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I think size gains are better with power lifts, but that's one of the only ups it has over oly lifting..

I'm not to big on oly lifting.. Used to be in HS, but phased out..
 
^^That link has some programs and other stuff on it. Here's a tip: don't try to go very heavy your first times, start light until your form is good: form is everything.
-Good forum with an oly lifting section.
 
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yeah im gonna focus on form for some time on all the lifts before i start really hitting it.. i just gotta make myself a program that fits me :S and im kinda unsure how to do it.. i want chest and lat work as well as the oly stuff, because oly lifting doesnt really work those muscles do they?

Beginner Level 2 days a weeks for 6 week
i found that program on first link you gave me kca, it has bench pressing in it too:p just one question, the "beginnger" is that aimed at beginner in oly lifting or a beginner in training in general? and it says 2 days a week.. but its 12 sessions. do i just do the first 2 sessions the first week, then 3 and 4 the next week.. and so on?
and on the front squats and such in oly lifting.. do you do the 50% of 1rm and do it as fast as possible thingy?:p
and im a bit confused on some of the exersices on that program

tried searching the web.. i find lots of other stuff, but nothing with those names :S like power clean with no dip.. is that a regular clean, only that you dont move into the squat possition after you get the bar to your shoulders?

also i cant find:
Snatch pulls
Snatch Squats
and Bench Pull.. unsure about thatone.. is that the sitting rowing machine thing?
Drop snatch
split squat, is that just using a wide stance, going down on one leg at a time?
Jerk Balance

if anyone knows a site where they know these are explained, and i would love some pics or animationes too as they help alot.
and the program has Push Press and Press.. first i thought Press was Push Press.. but since they have both a doubt its the same.
 
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Press is military press. You are right about split squat. Drop snatch-hold bar like a squat, you will shoot the bar up as the body is going down into a squat. You will end up in the bottom position of a snatch. I believe those sites cover the rest of your ex questions.

Oly lifters use bench as an accessory movement, so your chest will be covered. All the high pulls, oly lifts, etc incorporate A LOT of lat work/back work in general.

I would find your maxes in the clean, jerk, and snatch. Do the 3 day a week program (the intermediate one) and you should have some good results. You can go to my first two journals here where I followed this program quite often.

And I would work in the 70-100% for your front squat.
 
okay.. so the intermid, i though i should use the beginner since im a beginner in oly lifts:p but meh:p guess first ill use a week just learning the lifts.
so press is regular military press, no leverage usage with dropping the body to get it over your head, no explosive movement? just completley normal?:p
i might have to ask some more questiones later on the exercises, ill look at the exercises on the intermid routine when i get home.

also, whats the difference between just snatch and power snatch and clean and power clean :S
EDIT: i think i got it, when just doing a snatch you put the bar over your head without going down in the squat position, and when you just clean your not going down into the front squat position, just getting the bar to your shoulders.?
 
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