Olympic weightlifting bodybuilding program reddit. Typically, I have 5 weightlifting sessions a week.

Olympic weightlifting bodybuilding program reddit. The bodybuilding community can be obnoxious but the practice of bodybuilding is dope, especially when I'm limited on time or just not feeling good I can bust out an intense bodybuilding workout and feel just as good as a good weightlifting workout, sometimes even better because pumps are awesome and it was less mentally taxing. It matters because you need to have a good handle on what your body can take without compromising your weightlifting workouts. We are always excited to bring on new members and get them on an Olympic Weightlifting program, but find many times (depending on previous training history), lifters are missing key accessory muscles or familiarity with having the barbell overhead. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. Pull-Ups: 3 x Max Reps. Monday: Snatch: 3×2 @ 75% Hang Clean & Jerk: 5×1 @ 80%. It's quite good at helping you gain weight as well. Do an olympic weightlifting routine and throw in some bodybuilding assistance when you're done with the oly stuff? it's not that hard to figure out but you're not going to find a hybrid routine. Now, as many other peopl said, of course you will also get stronger if you do a bodybuilding program and you will also grow muscle if you do a weightlifting program because the rep ranges and maybe the execution changes but in any of these you are still working your muscles and stimulating them. That and or do a standard MWF 3 day a week beginner oly routine and add an extra GPP day on saturday for bodybuilding stuff you wanna do. Back Squat: 4×5 @ RPE 8. If you are bodybuilding to do a competition then you are better off sticking with that. uk Mar 29, 2023 · An Olympic weightlifting program is a training routine designed to improve the one rep max in the two competition lifts: the snatch and the clean & jerk. Some pointers i can give is: Organize your bodybuilding into push/pull. Mar 25, 2024 · The single quality that distinguishes weightlifting from the other strength sports (bodybuilding, powerlifting, strongman, and CrossFit) is that weightlifting is hosted at the Olympic Games. /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. Prefer an app version? This program is available on the Boostcamp App. 03, which switches barbell rows from 3×5 to 5×5 (last set AMRAP). So I practice WL in some capacity 3x per week. Depends on how much stress your weightlifting program has on whatever muscles tbh like if you're push pressing twice a week you might not need to add dips, bench and incline bench As a rule of thumb, pick 1-2 exercises for 3-5 sets of 6-12 at about 6-8/10 effort after each session, prioritising weak areas in your weightlifting. If you ever feel exceptionally fatigued, sore, or run out of time it'd advised to cut the hypertrophy volume rather than the Olympic lifting volume. Instructions: Write me a one week sample training plan for olympic weightlifting. If you don't want to compete, then there is no reason to train with the amount of volume in a typical weightlifting program, and you can pretty much perform snatches and clean and jerks along with other typical bodybuilding exercises. co. Typically, I have 5 weightlifting sessions a week. Push Press: 4×5 @ RPE 8. It might look something like this… Day 1: Weightlifting; Day 2: Bodybuilding; Day 3: Weightlifting; Day 4: Bodybuilding; With this approach, each workout has a clear and distinct focus. If you have time to kill, you can do weightlifting in the AM then bodybuilding in the PM like Toshiki, but you have to make sure you manage your stress and recovery I wrestle for a college program and have a lifting plan (written by a professional trainer) that works with olympic lifting as well as powerlifting. Result: Here is a sample one-week Olympic weightlifting training plan with four training days per week: Day 1: Snatch: 5 sets of 3 reps at 75-80% of 1RM Clean and jerk: 5 sets of 3 reps at 75-80% of 1RM /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. then again, at this point, r/bodybuilding is mostly just r/meatheads. Does anyone have any experience in balancing these two? Any advice is appreciated. Note, im still relatively new to weightlifting (olympic), so I haven't been too focused on the numbers, mostly working on fixing technique. If you just want to look good then Olympic Weightlifting can give you a great physique. A simple approach, in which you split your week into bodybuilding days and weightlifting days. Trap/shoulder/back development has been significant over the last six months, but I go to the gym way too much to be honest (Olympic lifts 4 x days a week with a separate session in the evening dedicated strictly to accessories - usually shoulder/back/core). Bro splits are a bad idea. May 8, 2023 · Reddit PPL / Metallicadpa v3. not that i mind. Hey everyone, I’m currently just training in my local gym and due to my work schedule I can’t really train at a weightlifting gym. Typical weightlifting programs, likes ones offered online by Catalyst Athletics are very high volume; usually 6 day + a week programs. In order to accomplish this, a few key variables are manipulated: exercise selection, training frequency, training intensity, and training volume. Oly lifting rrquires so much more explosiveness than standard bodybuilding lifts, and usually loss of explosiveness is the first sign of fatigue. Jun 4, 2021 · Olympic Weightlifting Training Program. This is a correction and aligns the program with the original version posted on Reddit. It is important to note this routine is designed for someone with weight training experience at the intermediate level with prior Olympic lifting experience. For those that want to go the extra mile (compete in either Bodybuilding, Powerlifting and so on) it might take up to a decade to reach your true potential. Next up, here’s what some Olympic weightlifting programs using these principles might look like… 3 Day Olympic weightlifting programme. Hello Everyone! I am doing weight training for quite some time but now I am interesting in Olympic lifting. Not enough to get noticeably stronger in a short amount of time, but idrc abou that rn. . Olympic weightlifting has been huge for aesthetics for me. Wednesday: Clean & Jerk: 3×2 @ 75% idk why you're being downvoted. Generally, olympic lifting is always done before all other lifts and the rep count is generally something like this 3 warm up sets of 5 reps, 3 reps, 2 reps followed by 3 sets of either 2-3 reps. One day of pure bodybuilding back+arms, one day of WL overhead work+shoulders/chest bodybuilding, and one day of just chest/back/shoulders bodybuilding. I also do hypertrophy bodybuilding style lifting 3 times a week. Bodybuilding after the olympic lifting, 2-3 accessories should be enough, but I hear the Chinese team spends an hour on accessories after each session. I really enjoy the Olympic lifts but am concerned about continuing to gain size on a mixed program as I'm spending more time on technique rather than adding lots of weight to the Olympic lifts. I asked my biochem teacher (who trains with olympic lifts), "What is the best method for gaining mass: weightlifting, powerlifting, or bodybuilding?" to which he responded, "eating". Just realize that Olympic Weightlifting kinda sucks you in, and you'll probably end up competing. Updated 6/29/20 to link to v3. Currently, I am following Legs Push pull routine: Monday: Legs Tuesday: Back+biceps Wednesday: Chest+triceps+shoulders Then repeat it for Thursday,Friday and Saturday. Current Program (I vary a bit, but this is the general gist) Day 1: Squat (top set 3 reps followed by drop sets ~5-10% less for 5x3) Snatch 5x3 ~80% May 5, 2021 · Method 3: Separate Bodybuilding Days. Feb 6, 2015 · Each workout should take about 60 minutes. The program should have 4 training days per week. Dec 19, 2022 · By the way, I’ve got a free beginner weightlifting guide and a 6-week program! If you’re new to the olympic lifts, then check it out here! If you want to follow this program, check out my 8-Week OlyBuilding Program! I always hear people say, "bodybuilding is the way to go if you are looking for size", but lately I have read a lot of information about how that is not exactly true. As to the proper beginner's program -- this has been a topic of debate at JDI Barbell. Based on the above, do you think it makes sense to add in Olympic lifting or more powerlifting (do 5 sets of bench, squats, deads, once per week now) to my bodybuilding routine? Would it make sense to do an Olympic or powerlifting routine for a few months to bring up my numbers or develop some of my weaker areas (using slightly higher rep Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. See full list on characterstrength. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! We are talking about at least 3 years of consistent and smart lifting/dieting before you can come to a point where you truly are satisfied with your body or reach your goals. Oly lifting has its place but if your goal is BBing (actually bodybuilding and not just "looking like you lift") then it's not really the way you should be investing your time and energy. When i moved from bodybuilding to olympic lifting, the first thing i noticed how much more of an effect fatigue has on your performance in olympic lifting. 4 of those I wind down with a relatively brief bodybuilding workout. I’ve been training around four months just doing the basic barbell lifts (squat, bench deadlift etc) and I’ve decided once my schedule works itself out I’d like to try either powerlifting or oly lifting. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. 03 Routine Spreadsheet.

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