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  1. #1
    Registered User brogain's Avatar
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    power cleans and mass

    i just learned power cleans and was wondering if it would have any significant effect if i used it in my muscle building routine. and if so where should i put it? i am assuming my back/shoulders day but should i do them before or after deadlifts? or should i alternate the two? but if it wont have any significant effect then ill leave them out. thanks.
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  2. #2
    Registered User Engineer_Guy's Avatar
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    Do them before dead lifts if you are gonna do them. If your goal is to build mass there's likely better things you could do though.
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    Registered User brogain's Avatar
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    Originally Posted by Engineer_Guy View Post
    Do them before dead lifts if you are gonna do them. If your goal is to build mass there's likely better things you could do though.
    what are the better things?
    if i do them my back/shoulder workout would be this:
    pullups 4x10
    power cleans 4x6
    deadlifts 5x5
    bent over rows 3x10
    pullups 2x near failure
    upright rows 4x8
    shoulder press behind the head 3x8
    lateral raises 3x12

    should i add or replace anything?
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  4. #4
    Registered User jorairdan's Avatar
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    of course they will help build mass. just make sure you do them properly with high weight and low reps. 3x5 or even 5x3 will work great. i, personally, would NEVER do more than 5 powercleans in a WORKING SET.
    there's a 99.9% chance that I can jump higher than you.
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  5. #5
    Unknown sabonis224's Avatar
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    you can do them to warm up before deadlifts, or do them in place of deadlifts. i do them occasionally, if you get good at them you'll notice more mass around your traps/upper back, but i prefer deadlifts honestly, power cleans can be tricky to do properly
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