Supertraining

Hi Eugene

Power cleans will help to develop muscle mass, especially in your traps. If
you want to work your legs more then instead of power cleans (which I define
as cleans where the catch phase is done with out jumping under the bar to
much) you may try to power clean and front squat the weight, 3 high pulls
(up to the shrug and onto your toes) ,3 cleans, three front  squats in
combinations.  Or try three cleans, three front squats and three push press
or push jerks.  This develops upper back (traps), shoulders, and legs and is
quite challenging if you are pushing the weight.

However you will need to work up to pulling a reasonable weight, what are
you cleaning now and what is your body weight.

I found that using a system like Charlse Staley's "escalating density"
method was good for motivating me when I was away from home for long
periods.  Essentially set your self a time limit e.g. 15 minutes and using
bench press and rows as an example take your 8rm weigh and alternate sets of
5 for the 15 minutes.  Mark each rep in your training diary and next time
try to beat that number, when you add 20% to the reps add more weight.  It
motivated me to go and beat my own rep record at gym.  Set your self two 15
minute period and you can be out of gym in 40 minutes with warm ups.  Set
yourself time limits to achieve goals and beat them next time its very
rewarding.

Long term either you need a good training partner or find a coach to help
you, paying some one to train you motivates you to work hard.

Best regards
Nick Tatalias
Johanesburg
South Africa

2008/5/29 Eugene K O Wong <[EMAIL PROTECTED]>:

>   Hello!
>
> I've just started doing powercleans (since I am at a stage where I
> have no training partner, and low motivation) as my core exercise - as
> many sets as I can (usually about 4-5 sets) with random benchpress and
> bicep curls here and there...
>
> Will powercleans be a good exercise if I want to focus on muscular
> development? I think my traps and back need some work, and I haven't
> trained my legs for a few months. Wish I could get my motivation back
> somehow!
>
> Thanks!
>
> Eugene Wong
> Aberdeen, UK.
>
> 
>


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