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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 06-17-2011, 05:37 PM   #11
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Originally Posted by BendtheBar View Post

--Pulling towards the body.
--Pushing away from the body.
--Pushing overhead.
--Pulling down from overhead.
--Lifting off the ground.
--Squating and standing.
Would you look at that? The real Golden Six!
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Old 06-17-2011, 05:44 PM   #12
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I have been using this workout for the last 2 weeks its a good routine,nice and simple .

If I can get a decent form with the power cleans would they be a better option over pull ups?
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Old 06-17-2011, 08:34 PM   #13
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Quote:
Originally Posted by BendtheBar View Post
--Pulling towards the body.
--Pushing away from the body.
--Pushing overhead.
--Pulling down from overhead.
--Lifting off the ground.
--Squating and standing.
Quote:
Originally Posted by Trevor Ross View Post
Would you look at that? The real Golden Six!
It's a beautiful thing, simplicity at it's most constructive.
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Old 06-18-2011, 02:30 AM   #14
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Quote:
Originally Posted by abett07 View Post
I have been using this workout for the last 2 weeks its a good routine,nice and simple .

If I can get a decent form with the power cleans would they be a better option over pull ups?
Yes. Power cleans introduce an explosion component that will wake up your fast twitch muscles and shock your central nervous system into recruiting gobs of ancillary muscles to start helping with the process. That will translate into much stronger static lifts, especially deadlifts and squats, but OH pressing will benefit too, with the stronger traps you will get with cleans.

Power cleans are very technical, though. So start light!! Deadlift from the ground, get past the knees, and jump/shrug snap the weight up to your shoulders. Don't reverse curl it, or catch it with your hands. Snap it up like a whip, arms as just ropes, no pulling and catch it on your shoulders with elbows way up in front. In fact, shoot your elbows out intentionally.

Don't junk the pulllups, though! They are huge in growing your lats, which helps deadlifting, and pretty much everything else too.

So maybe cleans twice a week and pullups once a week or vice versa. Or cleans as the main motion twice a week with pullups as a finisher. Then once a week pullups as the main motion and light cleans as the finisher.

Lots of ways to skin a cat man. Just find your groove. Good luck. Hope this helped.
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Old 06-18-2011, 05:54 AM   #15
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Quote:
Originally Posted by abett07 View Post
I have been using this workout for the last 2 weeks its a good routine,nice and simple .

If I can get a decent form with the power cleans would they be a better option over pull ups?
If you are gonna do the PC's IMO you should put them at the beginning of the routine and they hit the most muscles are the most technical and the most taxing.

Squat numbers may drop (a little) but i think you would get more from them that way.

Carl.
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Old 06-22-2011, 10:19 PM   #16
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Originally Posted by MikeM View Post

Power cleans are very technical, though.
Gotta disagree with you on that one. The Clean and Jerk is a technical lift, but the Power Clean is really not. If that was the case I would of needed someone to show me how to pick up square bales off of the ground and rack them on my shoulders when I was working on the farm as a kid. The Squat is a way more technical lift then a Power Clean.
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Old 07-05-2011, 05:07 AM   #17
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Originally Posted by abett07 View Post
I finally get how a fullbody routine works .No need to make my own routine up I will use this workout that has all the natural movements over 2 days.

Workout A

Squats 5 x 5-10
Bench Press 5 x 5-10
Pull Ups or Power Cleans 3 x 10
Barbell Curls 3 x 10
Weighted Situps 3 x 10-25
Workout B

Deadlift 5 x 5
Seated Overhead Press 5 x 5-10
Barbell or DB Rows 3 x 10
Dips 3 x 10
Calf Raises 3 x 10

thanks for the help
would it be too much back work to perform both the pull ups and the cleans ?
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Old 07-05-2011, 11:04 AM   #18
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For clean technique there are plenty of good youtube videos. If you have Rip's DVD he also does a good job teaching it. Glenn Pendlay over at his website also has videos teaching the full/squat clean but the instructions can also be used for power clean.

Quote:
Originally Posted by abett07 View Post
would it be too much back work to perform both the pull ups and the cleans ?
It shouldn't be a real issue. If your pull up were to suffer, it would most likely be do to over all fatigue with the additional lift rather then the perceived "pull." Most of the force generated to get the bar to your shoulders comes from your lower body (the triple extension - hip, knees, ankles).

If pull ups and PCs on the same day are a concern, do them on your deadlift day.

You also don't have to just right into the clean. For a few weeks, use cleans as a warm up and just do a few sets with an empty bar. It will get you moving and hammer in good technique before you actually load the bar up. This will also give you some more time with this training template and allow for you to choose which day would be best to place the clean -- if workout A is more fatiguing, do PCs on workout B or vise versa.

Last edited by Pull14; 07-05-2011 at 11:13 AM.
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Old 07-05-2011, 11:08 AM   #19
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We have of them here, just for reference:

http://muscleandbrawn.com/forums/vid...oe-videos.html
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Old 07-09-2011, 01:26 AM   #20
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Quote:
Originally Posted by abett07 View Post
I finally get how a fullbody routine works .No need to make my own routine up I will use this workout that has all the natural movements over 2 days.

Workout A

Squats 5 x 5-10
Bench Press 5 x 5-10
Pull Ups or Power Cleans 3 x 10
Barbell Curls 3 x 10
Weighted Situps 3 x 10-25
Workout B

Deadlift 5 x 5
Seated Overhead Press 5 x 5-10
Barbell or DB Rows 3 x 10
Dips 3 x 10
Calf Raises 3 x 10

thanks for the help
I have been on this routine for a month and I could not be happier with the results.I just keep trying to lift more weight every session.

can basic workouts like this also be used by intermediates and advanced lifters ?
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