Anyone keen on winning or even doing well in a weightlifting competition run along the lines of the Olympic Games, has the chance to produce some exciting and rewarding results; the most obvious being winning a medal and trophy. But just by competing, you can be a winner with the benefits which all your training brings. You can gain a healthy and powerful body with strength, speed, flexibility and lean muscle mass. You should be aware that an Olympic weightlifter and a bodybuilder have different aims and exercises and the resultant physique of an Olympic weight lifter is not the same as that of a bodybuilder.
Real, functional strength
People often ask, “how do you build muscle?” – of course the answer depends on what you mean. An Olympic weightlifter will have much stronger muscles than a bodybuilder although the latter will have a body with far more obvious shape and larger – but weaker – muscles. The muscle tissue developed by body building is much higher in water content than the tissue developed through Olympic weightlifting and other functional, full range of motion exercises. The bodybuilder is interested in appearance while the weightlifter is interested in being able to lift the heaviest weight possible overhead. In terms of lifting weights, an Olympic weightlifter has far more functional strength than a bodybuilder. However, Olympic weightlifting will give you a naturally strong look, with actual useful strength and not fake, exaggerated muscles. In my opinion, the weightlifting physique looks far better than the body building one. So to answer the question “how do I build muscle” or “how to build up muscle”, I would say – Olympic weightlifting!
So weightlifters must plan well and use their brain. A serious weightlifter will plan and work through a series of exercises including a bench press, squat, an overhead press, deadlift, push-ups, chin-ups and sumo deadlift high pull – in addition to the snatch, jerk and clean. The workout will include a number of repetitions and the days and times when they will train. Doing the wrong exercises or the correct ones badly will frustrate their progress. An overall workout is vital as weightlifters rarely perform isolation exercises. Set goals for body weight, body fat and strength gained in relation to body weight. A program may run as long as several years! Soviet weightlifters claimed it takes 5-7 years for an Olympic weightlifter to reach their peak.
Press variations
Today the overhead press is less in vogue with the bench press being more popular. But there are positive benefits from exercising using the overhead press. There are several variations of this press and, like all exercises, safety is vital. Start with light weights to get your balance right. Then count the many benefits from workouts using the overhead press. You build muscle particularly in your shoulders and upper chest. Your whole body gets the workout with your legs and trunk required for stability. And lifting a weight from the floor is more interesting than raising it from a bench. Training should be fun.
Power vs Speed Strength
Other benefits include two types of strength – there’s power strength and speed strength. Again there’s some interesting information. Obviously weightlifting will make you stronger through muscle strength training, but the right workout will help you reach your full potential. Being stronger may not mean reaching your peak. You want to gain the maximum benefit and that will include you becoming faster in your performances and stronger. There’s a clear distinction here. The weightlifter’s benefits come as a complete package. Its about how to gain lean muscle mass, a flexible body, more strength, more speed and a darn good-looking physique.
Olympic weightlifting routines produce tangible results. This may not be as obvious in your conditioned body as much as in your improved ability to lift weights. So find a good program which suits your body and your needs. Exercise correctly and, in time, watch and feel the new you.
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