First, what we mean by Olympic Weight Lifting is both the kind of lifts in Olympic Competition as well as the kind of lifts used in training for Olympic Weight Lifting Competition.

The lifts or exercises we are talking about are these:

• Squats
• Dead Lifts
• Dips
• Rows
• Bench Presses
• Military Presses
• Chip Ups / Pull ups
• Clean and Presses
• Clean and Jerks
• Snatches.

All of these exercises incorporate all or at least a large number of muscles and muscle groups into one exercise.  That leads to a question we’ve gotta answer before we can move on to answering the title of this article.

Why Use Olympic Weight Lifting Exercises?

There are three main reasons, they are better, faster and stronger.  As we said before these exercises work a large number of your bodies muscles at once this does at least three important things.

First, it trains your muscles to work together which is how you use them in real life activities like work, sports, sex etc.  This makes your training much more usable or functional in real life.

Second, is that it makes your workouts faster.  Obviously it goes without saying that if you work all of your muscles at once rather than one or two of them at a time you will be out of the gym quicker and on with your life.

Last, is these exercises will make you stronger than any other kind of exercise on the planet.  They require and build explosive strength.  Olympic weight lifting competition requires extreme amounts of explosive strength and that is exactly why they use these kinds of exercises in their training.

That is the why now lets move on to the how.

How to Use Olympic Lifting to Build Muscle

Unlike all of the confusing crap that you get from most muscle building sources our recommendation is keep it simple.

First, use the above recommended exercises.

Second, determine the amount of weight that will allow you to do 8-12 reps of each exercise.

Third, it is only necessary to train 3 days a week for a maximum of 45 minutes a time to achieve amazing results.  Too many programs do not allow the body adequate time to recover and grow.

Fourth, super sets will get your workouts done faster and increase your endurance levels.  You only need to do three sets of each super set.

Fifth, change it up.

Use the above recommended exercises to build yourself a six exercise routine of super sets. Make sure your super sets alternate muscle groups eg. squats and chin ups.

Track your progress and when you plateau change up the combination of exercises you do and even the order you do them in.  Be sure to periodically check your weight maximums always try to lift heavier weight, and keep yourself in that 8-12 reps zone.

Lastly, if you want to grow, eat like a horse.  More on that later.

For example, week 1 could look like this:

Super set 1)  8 – 12 reps of squats, 8 – 12 reps of push ups, repeat 3 times

Super set 2)  8 – 12 reps of dead lifts, 8 – 12 chin ups (or equivalent exercise like pull downs), repeat 3 times

(note: If you can do more than 6 chin ups try adding weight to yourself to keep it down to 6 reps)

Super set 3)  8 – 12 reps of rows, 8 – 12 reps of dips, repeat 3 times

(note: again, if you can do more than 12 add weight to yourself so you can’t do more than 12)

Conclusion

Go kick some butt in the gym.  Get in and get out. You will stack on muscle without any problems at all by following these simple steps.  Packing on muscle is not a complex life consuming problem.  Its simple, train and rest as outlined and eat like a horse.  You’ll grow, we promise.

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