Olympic Lifting and Muscle Hypertrophy

Training Powerlifting
1

Im going to be starting a 12 week OL’ting workout. Ive done OL in the past, but not only pure OL exercises, it had hypertrophy combined, and got pretty damn big.
How much hypertrophy is obtainable with a workout like this?

Routine Choice number 1:

Week 1:

Monday:

  1. Snatch Pull, NE, 5x6
  2. Overhead Squats, 5x6
  3. Back Squats, 3x12
  4. Hyperextensions, 3x12
  5. Weighted Sit Ups, 3x12

Tuesday:

  1. Classic Clean, 5x3
  2. Clean Pulls, NE 3x6
  3. Push Jerk, 5x3
  4. Behind the Neck Press, Snatch Grip, 3x12
  5. Counter-movement Jumps, 3x3

Wednesday:

  1. Snatch Pull, NE + Shrug, 5x6
  2. Overhead Squats, 5x6
  3. Front Squats, 3x8
  4. Good Mornings, standing, 5x12
  5. Incline Sit Ups, 3x12
  6. Sprint 3x20 meters

Thursday:

  1. Classic Clean + Split Jerk, 5x3+2
  2. Clean Pulls, NE, 3x6
  3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
  4. Squat Jumps, 3x3

Friday:

  1. Sprint 3x60 meters
  2. Lunges, bar on back of shoulders, 3x12
  3. Romanian Deadlifts, 5x12
  4. Twisting Sit Ups, 3x12

Routine Choice number 2:
Or would a 4 day a week routine be better to let the lower back rest?

http://www.qwa.org/programs/tadv13.asp

Monday
Snatch 80% 3r, 75% 3r x 3s
Power Clean 80% 3r, 75% 3r x 2s
Jerk from Rack 80% 3r, 75% 3r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Tuesday
Clean 80% 3r, 75% 3r x 2s
Power Snatch 80% 3r, 75% 3r x 3s
Snatch Balance 80% 3r, 75% 3r x 2s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench Press 80% 3r x 4s

Wednesday
No Training

Thursday
Clean & Jerk 80% 2r x 2s, 75% 2r x 3s
Snatch from Knee 80% 3r, 75% 3r x 3s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Good Morning 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Friday
No Training

Saturday
Power Snatch 80% 3r, 75% 3r x 3s
Pwr Clean & Pwr Jerk 80% 2r x 3s, 75% 2r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench Press 80% 3r x 4s

2

What is your aim for the program is it to get a high clean and jerk and snatch or is it hypertrophy???

3

[quote]NeoSpringy wrote:
What is your aim for the program is it to get a high clean and jerk and snatch or is it hypertrophy???
[/quote]
Mixture of both

4

[quote]PowerliftingBBer wrote:

[quote]NeoSpringy wrote:
What is your aim for the program is it to get a high clean and jerk and snatch or is it hypertrophy???
[/quote]
Mixture of both[/quote]

I saw you posted the same question on goheavy.com. Seems you don’t have a clue what olympic lifting is all about man. You want to do an advanced schedule but you never had any coaching? Judging by your nickname your just playing…

5

well you could be a jack of all trades or master of one.

olympic lifting will make you bigger just look at the chinese lifters at the last olyimpic games, from what I have heard they do some BB exercises to reduce weakness that there lifters have. But a majority of there exercises revolve around olympic lifting cause that’s there main goal.

NeoSpringy

6

Assuming you’re comitted to it i’d say ditch this routines. As a matter of fact, any routine.
Get coaching, shoes, and learn the snatch, full squat snatch. Training olympic lifting everyday is tough work and you need to learn the lifts first, broomstick, empty barbell and all that.

Hypertrophy wise, weightlifting wont do anything to you but big legs and traps, that’s if you eat enough. Training everyday with big squats, pulls cleans ect and we’re talking about real food intake.

Get coaching!