- Alex Parry
Weightlifting and Bodybuilding Exercises
Olympic weightlifting is a god-damn awesome sport, the problem is, it doesn't exactly get you super jacked. So when beach season rolls around, most weightlifters look like they don't even lift, which sucks, because you literally live in the gym. This short guide is going to solve that by providing:
Let's jump straight in...
Can you get ripped from Olympic lifting? - Probably Not
Alright, real talk, you're not going to be getting ripped, jacked or yolked any time soon from snatches, cleans or jerks. There are 3 main reasons for this...
Doing sets of 1-3 reps doesn't provide enough volume
Most lifts have little to no eccentric (muscle lengthening) component
Snatches, cleans and jerks won't work muscles like your arms or chest
You'll probably get bigger legs, especially your quads, and you'll probably get some big traps, but overall you won't exactly have an impressive physique.
The Solution? Add Some Bodybuilding Exercises Into Your Training
Upper Body Push - Horizontal - A.k.a Chest Focus
Bench Press
Dumbbell Bench Press
Press-Ups or Hands Elevated (Extra ROM) Press-Ups
Upper Body Push - Vertical - A.k.a Shoulder Focus
Barbell Overhead Press
Seated Dumbbell Overhead Press
Upper Body Pull - Horizontal - A.k.a Mid Back Focus
Barbell Rows
Dumbbell Rows
Incline (lying) Dumbbell Rows
Incline (lying) Barbell Rows
Seal Rows
Machine seated rows
Upper body Pull - Vertical - A.k.a Lat Focus
Pull-ups (underhand, overhand, neutral)
Assisted pull-ups
Lat Pulldowns
Lower Body Push - A.k.a Quad Focus
High Bar Squats
Machine Hack Squats
Leg Press
Lower Body Pull - A.k.a Hamstring Focus
RDL's or SLDL's
Good Mornings
Seated Hamstring Curls
Lying Hamstring Curls
Arms Pull - A.k.a Bicep Focus
Barbell Curl
Narrow Grip Barbell Curl
EZ Bar Curl
Incline (Lying) Curl
Dumbbell Curl
Arms Push - A.k.a Tricep Focus
Barbell or Dumbbell Skullcrushers
Cable Tricep Pushdown
Dips
A Sample Week of Bodybuilding Work
This is designed as work that can be added to your weightlifting training. So you'd do your normal snatches, cleans, jerks etc and then tag these bodybuilding exercises on at the end.
3 Day Per Week
Day 1
Bench Press: 3-5 sets of 8-15 reps
Tricep Pushdowns: 3-5 sets of 10-20 reps
Day 2
Lat Pulldowns: 3-5 sets of 10-15 reps
Dumbbell Bicep Curls: 3-5 sets of 10-20 reps
Day 3
Seated Dumbbell Overhead Press: 3-5 sets of 8-15 reps
RDLs: 2-4 sets of 6-10 reps
4 Day Per Week
Day 1
Bench Press: 3-5 sets of 8-15 reps
Tricep Pushdowns: 3-5 sets of 10-20 reps
Day 2
Hack Squats: 3-5 sets of 8-15 reps
Lat Pulldowns: 3-5 sets of 10-15 reps
Day 3
Seated Dumbbell Overhead Press: 3-5 sets of 8-15 reps
Dumbbell Rows: 3-5 sets of 8-12 reps each side
Day 4
RDLs: 2-4 sets of 6-10 reps
Dumbbell Bicep Curls: 3-5 sets of 10-20 reps
Olympic lifting and bodybuilding program
If putting together your own olympic lifting and hypertrophy program sounds like a hassle, then I've got you covered.
I've put together a 12 Week Weightlifting & Bodybuilding Programme to get you jacked whilst also increasing your numbers in the snatch and clean and jerk.
I'll also throw in personal Q&A access, so if you've got any questions whilst running the programme, you can get them personally answered.
Do Olympic weightlifters do hypertrophy?
A lot of high-level weightlifters add hypertrophy training into their yearly plan. Being the most muscular person in your weight class is a HUGE advantage over your competition. There are plenty of videos online of Chinese weightlifters performing bodybuilding work after their main session. (And yes, there are very likely some 'special' supplements being used too - but the point still stands)
Next Steps
1) Hopefully you've found the article useful, if you did, maybe take a moment to consider joining my mailing list for weekly programmes, workouts and weightlifting tips.
2) Feel free to share the article with anyone you think would benefit
3) If you want to find out more about my weightlifting coaching options, or pre-written weightlifting programmes, you can check out the links there.
'Til Next Time
Alex
Alex Parry, MSc, BA
Alex is the Head content writer and Coach at Character Strength & Conditioning, as well as an Assistant Lecturer and PhD Researcher at the University of Hull.
His experience includes 7+ years within professional strength and conditioning, as well as working as a tutor & educator for British Weightlifting.
