Olympic weight lifting
exercises have grown recently in their popularity.
More and more trainers are
finally starting to implement a greater percentage of Olympic lifts into their
strength weight training.
This is one time that a fitness fad got things right.
We've been pushing
Olympic training exercises since our inception.
We don't just factor them into
our routines though, we make them the foundation of our training routines and
programs.
Before we get to our favorite three weight lifting tips, let us take
a brief moment to just explain why they are so beneficial.
There are three
primary reasons to use these exercises in your weight training schedule:
1) Greater functional
strength benefit
2) Greater explosive
strength benefit
3) They allow you to
more efficiently get in, get done and get out of the gym.
When you train using
these exercises that incorporate multiple muscle groups in your weight training
programme you are not only working multiple muscle at one time, you are
training them to function well together.
Some examples of exercises that do
this are as follows:
- Squats
- Dead Lifts
- Chin / Pull Ups
- Bench Presses
- Strict Shoulder Presses
- Dips
- Rows
- Clean and Jerks
- Clean and Presses
These kinds of
exercises require multiple muscles to work together to complete the lift.
Not
only does this build muscle in all of the muscles being trained it also builds
a much more functional or usable strength in them.
By functional strength we
mean the kind of strength that you use outside of the gym.
Whether you are at
work, playing sports, having sex etc.
Building functional strength is strength
that better allows you to use your body to perform the actions that life brings
your way.
When we talk about
greater explosive strength what we mean is the ability to burst into an action
with greater intensity, speed and control.
This is the kind of strength that
they train for in Olympic weight lifting competition.
To get a bar loaded with
plates from off the ground to above your head (clean and press) you are going
to need explosive strength.
What about if you need
to sprint for the train?
Cut into a hanging curve and smoke an HR?
Make or
Break a Tackle?
Check some one into the boards or fire off a wicked slap shot?
Jump up and grab a rebound?
Increase the distance you get using your driver?
What do you do when you need to lift something heavy at home or at work?
Pick
up your wife and carry her into the bedroom?
Pick up the kids and throw them up
into the air?
Almost all of the activities of life require a certain level of
explosive strength.
Increasing your explosive
and functional strength while still being able to stack on muscle is what makes
Olympic weight training exercises so beneficial.
It is the recognition of this
benefit that is making these lifts more and more popular.
We can't stress
enough the benefit of our motto for the gym;
"get in, get done and get
out".
We don't know too many people that just love to spend hours in the
gym. Some people seem to but most don't.
Fact is, it is very
unnecessary to spend a ridiculous amount of time in the gym even if your goal
is to achieve crazy results.
Proper nutrition, intense training and plenty of
rest are the keys to building massive amounts of muscle and tremendous
strength.
We've seen so many people take this advice and in a very short time
surpass all of their buddies in the gym that spend twice as much time there.
Utilizing the exercises
used to train for Olympic competition will help get you out of the gym faster
and on to living your life outside of the gym with the benefits of the gym.
Isn't this the whole reason you go to the gym?
Not to be there but to be able
to be better, faster, stronger or bigger when your not at the gym.
Incorporating multiple
muscles into one exercise will take less time than training each one
individually.
Try combining these exercises into super sets.
This will get your
done even faster.
"We recommend that you weight train no more than three days a
week with a day of rest in between each day. "
This will allow for plenty of rest
which is what your muscles need to develop and grow.
You should spend no more
than about 35 minutes to finish your routine.
That's right 35 minutes is all
that is necessary!
Okay, so what are the
top three?
Well, first, this is obviously a bit of a personal preference
question right?
It will also depend a little bit on what muscle groups you are
especially interested in growing and building strength in.
If you want bigger
legs then squats and dead lifts will rank high on your list. What we will do is
give you the three that we think if combined into one workout would best
provide your whole body with the greatest benefit.
Here they are:
1) Clean and Presses.
These are one of the greatest whole body exercises there are. You will work
your legs, core, back, arms, shoulders, traps and hands. They definitely rank
high on our list.
2) Chin / Pull Ups.
These tremendous exercises are often neglected but there multi-muscle group
benefit is undeniable.
3) Bench Presses.
Because the other exercises don't directly work the chest we would incorporate
the bench press into this routine. It is truly an age old classic.
Okay, so we gotta say
this; if we could add just one more exercise into this routine it would be the
squat.
Working the legs has a tremendous benefit on the whole body.
Your legs
are your foundation. Strong legs mean significantly increased functional
strength.
So, there they are. Now it's time to start putting these tips into
action. Get in, get done, get out.
Forget everything you
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Article Source:
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