Olympic Style Training

You don’t exactly need to know how to do the Clean And Jerk or Snatches like the Olympics do. I wouldn’t recommend doing those without professional guidance because they can easily cause injury if done improperly. You can easily learn how to do Clean Pull, High Pull, Push Press, Deadlifts, Squats, and Hang Clean. These moves require a lot of muscle groups, and almost the entire body. Go heavy on these moves for 5-8 reps per set. These moves build a lot of mass because you are using a lot of muscle groups that allow you to use very heavy weights.

Instead of doing upright rows, try doing high pulls. You’ll be able to use more weights and also hit more muscle groups. Instead of doing military press, try doing push press instead. Instead of using leg machines, go to the power rack and do squats.

I started doing a Hang Clean/Front Squat/Push Press combo. Basically I do a hang clean, and then at the end of the hang clean, I squat down with the bar in front of me still, which is a front squat, and finally, I explode upwards to do a push press. I just wanted to get the form down. Never let your ego take over and start doing heavier weights when you don’t know how to do a certain exercise. I got the form down by doing just the bar. I didn’t care if people looked at me. Either you want to gain mass or lose weight, doing compound exercises work best to increase your metabolism.

I follow Vince DelMonte’s program to get fit and looking good. Click here to learn more about Vince.