[GqArtguy]

Originally Posted by Dan Fanelli

Im trying to set up a plan, and am spending this down-time to do some research. I know this is an O-lifting forum, and im not interested in competing, but feel that o-lifts will be very beneficial for both increases in size and strength.

My goals are to increase size and strength in my arms, shoulders, and legs. I feel the lifts im likely gonna focus on are Power clean, push press, and front squat.

Along with those lifts, i'll likely include: Bench, row, curls, tricep extensions, deadlift.


So with my goals, what recomendations do you have for using some O-lifting to increase size. Should I stick with sets of 1-3, or maybe start with higher rep sets of 5?

My advice is to not do the OLs because you need to spend a lot of time working on technique and this requires the use of very light weight for a while.

Any mass gains from OL will come from food and the amount of squatting and assistance pulls we do. The caveat is that our assistance pulls are used to reinforce technique points for the actual OLs so again, youll be with light weights until you drill the technique.

Given that, you wont see much mass gains from OL until MUCH later when you can lift heavy enough (via technique) to make a difference, but since you dont want to compete, theres really no point in doing them if mass is your only goal.

Additionally, you want strength but you have to be specific (i.e. strong for what?). I care about strength but mainly the strengths needed to make me a good OLer. I couldnt care less what I bench or how many pullups I can do.