So I havent been doing DB snatches lately, but I used to be really into them. The only thing is that I used to be focused on strength, and not so much on mass. Now i want to use them to increase the mass of my shoulders and upper back.
My max WAS 110lbs for the 1arm snatch, and i would usually use 90-95 for sets of 1-3.
My main question is for anyone that has used DB snatches or other O-lifts to build size. What set/rep scheme did you use and what total volume gave you the best results?
Also, I was thinking of doing something like this.
3-5 sets of 3 Hang DB snatch
3-5 sets of 5-8 Muscle DB snatch
3 sets 10-15 Face pulls
Any thoughts?
***Also, as a note, the rest of my back training consists of Deadlifts and variations (sumo, snatch-grip) and chinups.
I’m pretty sure that explosive movements aren’t mass builders anyway you look at them.
CT chimed in on this subject a while back saying that their is no concentric(I think thats what it’s called on the way down, correct me if I’m wrong) phase, the time under tension is next to none,and that you are utilizing mostly momentum to move the weight. Thus, not ideal for a mass builder anyway you look at it.
[quote]waylanderxx wrote:
I’m pretty sure that explosive movements aren’t mass builders anyway you look at them.
CT chimed in on this subject a while back saying that their is no concentric(I think thats what it’s called on the way down, correct me if I’m wrong) phase, the time under tension is next to none,and that you are utilizing mostly momentum to move the weight. Thus, not ideal for a mass builder anyway you look at it.[/quote]
Bingo, explosive OL movements are pretty much an athletic feat, not really ideal to build mass.
So to answer the title question “DB Snatches for size?”. No, there are better options
Concentric = the phase of the rep where the muscle shortens, eccentric = phase of the rep where the muscle elongates. I also have to disagree with you that explosive lifts don’t build mass permitting the diet is in line; especially when they are coupled with a variety of other exercises.
[quote]Da Vinci wrote:
Concentric = the phase of the rep where the muscle shortens, eccentric = phase of the rep where the muscle elongates. I also have to disagree with you that explosive lifts don’t build mass permitting the diet is in line; especially when they are coupled with a variety of other exercises.[/quote]
Well if you disagree with me, you disagree with CT. And I think he knows a just a little bit more than us
Sure it will build some muscle, but it just isn’t that effective.
I have never felt that I grew from DB snatches, but my traps have improved from heavy barbell hang cleans and snatches. I generally use 6x3 or 7x2 when doing these olympic movements.
[quote]Da Vinci wrote:
Concentric = the phase of the rep where the muscle shortens, eccentric = phase of the rep where the muscle elongates. I also have to disagree with you that explosive lifts don’t build mass permitting the diet is in line; especially when they are coupled with a variety of other exercises.[/quote]
any kind of lifting will build mass, no arguing that. But I stated there are better options, like conventional lifts.
[quote]Blaze_108 wrote:
I think there’s decent trap stimulation. My traps started growing a lot more once i started throwing hang cleans and power snatches into my routine.
just my opinion though.[/quote]
I agree 100%. If you need the trap size badly, and you hav eth ecommitment to learn the lifts there isn’t a better trap builder then the power oly lifts
I have no doubt in my mind that they CAN lead to increases in upper back, shoulder, and bicep size. The hard thing is that not that many people seem to use O-lifts for size. Sure they are not the best method, but as I mentioned i am also doing deadlifts and pullups.
So it seems that most people still train them with low reps and low volume.
I used to do that as well but didn’t gain much mass from it. And since it is an explosive lift, training to failure is out of the question.
But im thinking of utilizing muscle snatches most of the time, and may train them to or near to failure.
I guess this will be something I just have to try.
I think that what you will do is stupid. They are practiced with pause-rep and low rep schemes because technical form is so important to safety when performing the O-lifts.
Other than doing Hang Cleans for trap size, (probably the only O-lift which can be done high rep) I would not recommend anything else for size.
Remember that O-lifters do a lot of squats. Their size generally comes from there.
Well, most of them have been lifting for 10-15 years before they compete internationally.
Not only that but…
O-lifters still do Military Press as rehab and hyper for their Jerks. As I said before, they squat a lot, which would build size. They still do Curls and Deadlifts, not just their Cleans and Floor Pulls.
The point is O-lifters don’t just do O-lifts and accessory O-lifts, they do lifts which aren’t purely power lifts as well. People just don’t think about it/realize.
If you can one arm snatch 90-110 pounds just focus on presses and cleans, or presses and shrugs or whatever. Unless you’re training for something else.
One arm DB clean and press is cool, too. I feel like I should put on a unitard and grow a handlebar mustache every time I do them, they’re so manly.
[quote]forevernade wrote:
Well, most of them have been lifting for 10-15 years before they compete internationally.
Not only that but…
O-lifters still do Military Press as rehab and hyper for their Jerks. As I said before, they squat a lot, which would build size. They still do Curls and Deadlifts, not just their Cleans and Floor Pulls.
The point is O-lifters don’t just do O-lifts and accessory O-lifts, they do lifts which aren’t purely power lifts as well. People just don’t think about it/realize.[/quote]
this also depends on the training system. But the bulgarian system is of little intrest in bodybuilding.
[quote]forevernade wrote:
I think that what you will do is stupid. They are practiced with pause-rep and low rep schemes because technical form is so important to safety when performing the O-lifts.
Other than doing Hang Cleans for trap size, (probably the only O-lift which can be done high rep) I would not recommend anything else for size.
Remember that O-lifters do a lot of squats. Their size generally comes from there.
[/quote]
This has got to be the dumbest post here. So you are saying that most of o-lifters’ size comes from squats. Well, where do they get the big traps and shoulders from. Hmmmm. is that from the squats as well. NO. I know you aren’t supposed to do high reps on technical lifts, and that is why im saving the high reps for the “muscle snatch” and face pulls. TRY READING.
So what is the big difference between a hang clean, and a hang muscle snatch? Tell me that one.
[quote]waylanderxx wrote:
I’m pretty sure that explosive movements aren’t mass builders anyway you look at them.
CT chimed in on this subject a while back saying that their is no concentric(I think thats what it’s called on the way down, correct me if I’m wrong) phase, the time under tension is next to none,and that you are utilizing mostly momentum to move the weight. Thus, not ideal for a mass builder anyway you look at it.[/quote]
I have to commment on your post as well. You may have been misinformed, but I doubt CT was stating that they are useless for size. He WAS a former o-lifter. Also, if you have read his book, or some of his articles like “the power look” then you know that he still recomends o-lifts for people looking for size.
They are not the best method, but since you need some variety in your program, they shouldn’t be ruled out.
