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Started By dafortae (a, a, U.S.A.)

Started on: 1/27/2006 9:35:35 AM, viewed 1058 times
Clean & Press

Hey guys, I′ve started back into the clean & press/deadlift on routine. So far, I′m not seeing any weak links as far as muscles mass!

However, strength gains have been VERY slow with the clean & press. My clean strength seems to go up fine, but the pressing above the head (controlled) is majorly suffering! I feel that some muscles in that either aren′t getting enough stimulation or are overtrained somehow. Not sure what to do about that, but I′m going to closely monitor it.

My calves, quads, abs, traps, and forearms have grown a little bit (not a whole lot). Everything is looking pretty balanced! I′m at 160 pounds right now (lost 2 more), so this painfully slow weight loss is helping me look at the balance more. Even though the loss is VERY slow, it′s going to be SO worth it because I′m never going to allow myself to gain that fat again. I can′t stand not being lean…


This Topic has 24 Replies: Displaying out of 24 Replies:

Kranium (PBG, FL, U.S.A.) on 1/27/2006 3:39:39 PM

First I would need to know the volume and frequency that you use to give you any meaningful advise. My first instinct would be to have a spotter help you with some heavy presses behind the neck in negative only fashion. to help with the "press" part of the clean and press (on some sort of machine or power rack). Anyway I have never done the clean and press myself, do you have any advise or comments as to why I should try it? I an intrigued by them for some reason.

joe (barry, tx, U.S.A.) on 1/27/2006 4:07:51 PM


ive tried that type of routine before. your only kidding yourself if you think you′ll gain mass with that.

you sure wont be proportioned from one lousy exercise.

good luck! maybe by the time your 70 you′ll have developed a good amout of size.

dafortae (a, a, U.S.A.) on 1/27/2006 4:39:33 PM

Joe, I′m doing 2 exercises. Read more closely please.

Right now I′m attempting only a single set of a single exercise once a week. Week 1 – Clean & Press to failure (6-10 reps usually). 7 days rest (sometimes a little more). Week 2 – Trap bar deadlifts.

I′ve always been week with pressing above my head for some reason. I think it′s my deltoids. I′m strong with dips type movements, but bench pressing and overhead pressing I′m not. It′s very strange.


Analyzer (CDA, id, U.S.A.) on 1/27/2006 8:14:07 PM

Darrell- I forget the names of the muscles, but OHP uses a lot of scapular muscles for assistance, it′s usually the ones that hold a person back while pressing overhead. Keep at it, they will increase in strength!

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