Can a Power Exercise Like the Power Clean Be Added to a Hypertrophy Session?

While power exercises such as the power clean are known for their explosive nature and benefits for power development, they can also be incorporated into a hypertrophy training routine. This integration, often referred to as ldquo;OlyBuilding,rdquo; combines elements of Olympic lifts with traditional bodybuilding exercises, providing an all-encompassing approach to building strength and muscle mass.

Introduction to OlyBuilding

One of my favorite methods of training is OlyBuilding, a blend of power exercises like the Olympic lifts and bodybuilding work. This approach can help maintain power levels while focusing on hypertrophy. Herersquo;s how you can structure your training sessions:

Power Cleans vs. Other Exercises

If yoursquo;re focusing solely on power cleans, itrsquo;s beneficial to perform them before your deadlifts or Romanian Deadlifts (RDLs). This can prime your neuromuscular system for subsequent lifts. For a structured 3-day split, this is how I recommend organizing your workouts:

Monday: Snatch High Volume then Legs (Squats, RDLs, Leg Extensions, Hamstring Curls)

Wednesday: Split Jerk High Volume then Upper Push (Bench Press, Chest Fly, Dumbbell Overhead Press, Triceps Workouts)

Friday: Cleans High Volume then Upper Body Pull (Bent-Over Rows, Pull-Ups, Cable Rows, Biceps Workouts)

For more details on this training methodology, you can refer to this article.

Power Clean and Hypertrophy

The power clean can be a valuable addition to your hypertrophy session, especially if you have a clear understanding of your goals. Athletes often need a balance between power and hypertrophy. While the power clean excels in training power, it has limitations when it comes to hypertrophy due to its upper body focus.

Goals and Selection

For optimal results, itrsquo;s important to select high-leverage power exercises like the power clean with care. If you frequently perform more power exercises than hypertrophy exercises, your muscle growth may be limited. However, selectively incorporating power cleans for maintenance purposes can be beneficial.

Usefulness for Hypertrophy

Adding power cleans for hypertrophy isnrsquo;t the most optimal choice, as plyometric work is generally more effective for power development. Nonetheless, if yoursquo;re set on incorporating power cleans, itrsquo;s important to use them judiciously. They are not as effective for developing muscle mass.

Power Cleans for Power Development

Power cleans are indeed effective for power development, but the limitations lie in their upper body focus, particularly with the split jerk. The leg movements at different stages of the power clean, from beginning to end, are crucial for understanding its effectiveness. While the power clean can complement hypertrophy training, it should not be overused.

Integration Strategy

To maximize the benefits of incorporating power cleans into your hypertrophy workouts, consider the following strategy:

Focus on Hypertrophy: Dedicate most of your workout time to compound movements like bench press, bent-over rows, and squats. Add Power Cleans Sparingly: Incorporate power cleans into your routine but limit their frequency to maintain power without overtraining. Progressive Loading: Use a strategy like triples, where you perform three reps at a heavier load for a short period. This approach focuses on moving the bar faster while maintaining the same weight over time. Watch Work Time: Monitor the total work time to avoid excessive gym sessions. For instance, at no point should it exceed two minutes, let alone three.

By following this strategy, you can successfully combine power cleans with hypertrophy training, ensuring balanced development and optimal results.

Note: The power clean is not suitable for hypertrophy ranges and is best used in shorter, more intense workouts rather than longer sets. Achieving near or mid-term results with such a strategy is possible, but the focus should remain on nerve conduction adaptation.

Overall, adding power cleans to your hypertrophy routine can be effective but requires careful consideration and execution to balance power and muscle growth effectively.