Have you ever seen the physiques of an Olympic weightlifter or power lifter? Yes, even the seemingly gargantuan fat super heavy weights. If you look close most every single one epitomizes the "power look" hallmarked by a complete looking backside from neck to calves, a thick but muscular midsection, massive upper quads and hips, and a ruggedly dense amount of lean muscle. Opposed to bodybuilders who posses over developed, rounded muscle bellies, weak and tiny midsections, and visible asymmetries (in an athletic sense) that resemble a collection of parts; the power look is indicative of a no nonsense training regimen that taxes the fast twitch muscle fibers on a daily basis. The fast twitch fibers are your white colored fibers (under a microscope) called type IIa and IIb that are defined as possessing low oxidative capacities but are able to produce high levels of force in a short time. They are also the type of muscle that have the potential for a high rate of myofibrilar growth. It is no wonder why most old school OLers doubled as bodybuilders in the 1950s and 1960s without the aid of fancy supplements or gyms full of specialized machines. Old school Bodybuilders like Dennis Tinerino and Sergio Oliva were originally Olympic style weightlifters in the 60s. Powerlifting legend Ernie Frantz won the junior Mr. America in the 50s following a training regimen that resembles what most Smolov and Sheiko lifters would recognize as a power lifting program. Today ex-power lifter Matt Kroczeleski is looking to conquer the bodybuilding world after years as a pro power lifter whose best total is 2500 plus at 220 lbs. With that said it is no surprise that the methods and drills from both olympic style weightlifting WILL develop a superior physique.
Suffice it to say one (especially a beginning strength and muscle enthusiast) need not worry about purchasing a fancy gym membership nor go to the local "bodybuilding guru" for training or advice. The tools of the trade here are a barbell, a sufficient amount of plates, a power rack, and a will as equally as impenetrable as the iron you will be lifting. The methods employed are simple as well you either lift heavy weight or lift moderately heavy weight as fast as possible. You see, the fast twitch fibers respond not only to heavy loading but also to the applied force you exert on the barbell. The example program is a fast twitch dominant program that will have you obliterating old personal records and will trigger that "power look."
Maximal Strength Day 1:
1. Back or front squat: rotate a three rep, two rep, and single rep record day in descending fashion for three weeks then start over. After a 3,2, or 1 rep max is reached back off the weight 10% and keep performing 3s,2s, or 1s until you are unable to complete another set for the prescribed reps.
2. Romanian DL: use 70%-75% of you current dead-lift max and perform sets of 5-6 reps for 2-4 sets
3. Hip Thruster: work up to a top set of 10 reps
4. Weighted Situp: 3sets 8 reps
Maximal Strength Day 2:
1. Close Grip Bench Press: rotate a three rep, two rep, and single rep record day in descending fashion for three weeks then start over. After a 3,2, or 1 rep max is reached back off the weight 10% and keep performing 3s,2s, or 1s until you are unable to complete another set for the prescribed reps.
2a. Dips: work up to a top set of 6 reps. Alternate with bent-over rows
2b. Bent Over Row: same as dips. Alternate with dips
4. Shoulder Complex: 8-10 reps each drill done continuously. Front raise, wide grip upright row, muscle snatch, and Bradford press.
Power Day 1:
1. Clean Pull: use 100-120% (or 70-80% of your best deadlift) of you best or guesstimated power clean. And work up in sets of 3 attempting to pull bar to belly height.
2. Front squat or Back Squat: using the cluster method, where groups of sets are performed with short rest intervals, use 60-70% or your active max for sets of 3. Aim for overall density and perform as many cluster sets as a 20 min time limit will allow.
3. High Hang power Snatch: Same method as the front or back squats above. Except done for doubles.
4. Rotational med ball throws or twisting dumbbell/kettbell swing. A few sets for 10 ea. Side
Power Day 2:
1. Power Jerk: done for triples in cluster fashion at 30-40% of active bench max or 60-70% of active jerk max
2a. Explosive pushups: explode entire body off ground during an explosive eccentric for 6 rep sets.
2b. Isometric "fatboy pull-ups": 12 rep sets and holding every third rep for a 5 second iso in the contracted position
3. Floor tricep extension: this is a skull crusher but with the plates of the barbell resting on the ground. Simply, explode the weight of the floor and extend elbow to a fully locked out position. Let bar down to floor for next rep without resisting it. Just don't hit yourself in the head.
Jason Ferruggia teaches you more about building fast twitch muscle in Muscle Gaining Secrets.