Like most, you’re finding your traits spread across several types and are a blend. I think very few are purely one type. If you’ve done much reading, CT has stated self-evaluation is difficult because it’s the way we choose to perceive ourself rather than someone objectively seeing you as you truly are. Best thing I can say is find the type which satisfies most of your traits. Since were only talking snatch grip high pull, I would suspect you are either 1A, 2B, or 3, since they’re not well suited for explosive work.
Haha I never said I had difficulty with it, just that I have never tried it. I’ve been keeping myself away from the oly lifts and variations in the hope that one day I can get a coach and learn them properly. Since it is ‘only’ the SGHP, I am willing to just give it a go since I don’t have the time to get properly coached.
Nope, I did a full 12 weeks of Max Muscle layers which has SGHP 2 days a week and maybe noticed a bit after the entire 12 weeks, but the idea of 2 sessions adding dramatic growth is pure fantasy. I remember a poster here a while back posting a pic of someone after 2 sessions of the movement and it was so blatantly obvious he was just posing differently.
I mean… Even if it is THE most effective traps/delts exercie and you perform it THE most effective manner for hypertrophy, 2 exposures to it just isnt going to do much visually. It would be the equivalent of adding an inch to your biceps with 2 sessions of some magical bicep exercise. I get that most people dont do explosive work, so its a novel stimulus… but come on, 2 sessions?
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Because I’m an insane person, I found the post:
It actually can make a visual difference pretty quickly. I trained my best friend for a while, and he had zero traps. I taught him the SGHP, and his traps started growing noticeably within a couple of weeks. He’d never done any heavy explosive pulling (or anything explosive really), so it was basically like newbie gains. I have huge traps relative to my size and the rest of my body, and I do zero shrugs or anything else directly targeting the traps. I did raise it from starting off doing 245 for five sets of three to 305 for the same, and my traps blew up. I wasn’t really getting stronger overall then either, I was actually leaning out and they still grew. It obviously won’t give everyone the same results, but it can definitely make a huge impact for some. .
When I push the volume, i look different within one session. My traps are so sore I hold my neck and shoulders funny for a couple days after.
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I know Dan is big into Olympic lifts, so it would lead one to believe that those following would use proper technique. However, using a traditional football style power clean where it’s essentially a heaving upright row/high pull up to your shoulders will build a ton of mass where as the other is more technique driven. Both build mass, but the former with sub optimal technique requires you to muscle the weight up. Not saying or advising you to perform them incorrectly, just saying.
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i have yet to learn to power clean, and when i do i’d like to learn it like you are describing since i’m after mass. do you have any tips or really even videos that show the technique you talk about?
Just look up any football player doing power cleans. Even Jim Wendler’s cleans look like dog shit, but they helped him get strong as hell. At the end of the day if you can wrestle anything heavy from the floor to your shoulders you’ll be a big strong dude. Add in a walking element to it and you’ll be athletic too. I see you post here a lot and you have a great build and the start to a great base, but you overthink a lot of this way too much. Just go train hard, eat a lot and sleep when you can.
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My only issue with power cleans is wrist pain. If I try and do them for anything like 25-40 total reps my wrists hurt in a bad way, even when I do flexibility stuff.
For that reason I tend to default to the High Pull. Is there any major benefit the clean gives over the high pull?
Are you catching them on your wrists? I never have wrist pain cleaning.
Make sure you stretch out your lats, triceps, shoulders, and wrists. I keep a full grip on the barbell when cleaning. This ensures you have the proper mobility to do it. You honestly shouldn’t feel any pressure on your wrist. Just like a front squat the hands are just there to keep it in place with a proper rack position.
Given that I’m basically just a meat head trying the exercise in my garage, it’s extremely likely my form leaves a lot to be desired.
I don’t catch it with the wrists, but my wrists have to bend back quite a bit to catch it under load. I’m sure I’m doing something wrong though if you say I shouldn’t be feeling it in my wrists
Thanks for all the tips fellas, I had my SGHP day yesterday and it worked out pretty well. It really isn’t all that complicated of a lift and worked up to a fairly easy double at 65kg.
My traps today know I tried something different yesterday but that could also be the Karowski Rows as well.
Just a shameless plug for CT’s Layer System, I’ve only done it for a week but I’ve never felt so swole. It’s worth having a look into if your interested in trying something a bit different.
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