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How to Build Muscle- Olympic Style
August 12, 2008
While watching the summer Olympics the last few days you would be hard pressed not to notice the great physiques possessed by many of the athletes. But by far and away the most muscular bodies always belong to the gymnasts and the sprinters. These guys certainly know how to build muscle more effectively than most average gym rats.
For years now I have been extolling the virtues of moving your body through space when you train, as opposed to simply moving your limbs around a fixed object. When you move your body through space, as the Olympic gymnasts do, you stimulate a much higher level of neuromuscular activation. In simple terms this means that you call more muscle fibers into play on any one exercise. And the more muscle fibers you activate, the more you will grow.
So if you want to develop an incredible physique, take a lesson from the Olympic gymnasts on how to build muscle, and start moving your body through space as much as possible while you train. Following is a list of exercises to start you on the path to getting huge.
- Instead of triceps pushdowns do parallel bar dips.
Have you noticed how many dips and how much work the Olympians do on the parallel bars? And have you noticed the size of their triceps? Need I say more?
- Instead of barbell curls do close grip chin ups. Ditto what I said about the dips. Not only do you get incredible biceps development from close grip chins but you also get the added bonus of massive lat and forearm development.
- Instead of bench presses do chain or strap suspended pushups. While the bench press can be an effective mass building exercise it can also be one of the worst for your shoulders. If you want to be safer and build a chest and pair of shoulders like you see on the Olympic gymnasts I would highly recommend some type of chain or strap suspended pushup. This movement will call far more muscle fibers into play and challenge the smaller stabilizers muscles as well. Not only that but you will get an outstanding ab workout from this movement as well; something that can’t be said for the bench press.
- Instead of flyes with dumbbells do them with your bodyweight. These were a favorite chest builder of the first Mr. Olympia, Larry Scott. He preferred doing them with gymnastics rings but you can also do them on the TRX Straps. Either option is great and will pack size on your chest.
- Instead of leg presses, leg extensions or leg curls do double and single leg squats. When you sit in a fixed machine and move weight with your limbs as opposed to moving your body the level of neuromuscular activation is quite low; no matter how much weight you use. And it is very unnatural. A leg press allows you to build strength in your lower body without additional gains in lower back and core strength. This is not normal and creates an imbalance that will lead to future problems. When you do squats you incorporate nearly every muscle from head to toe and will not only build tree trunk sized legs but will stimulate growth throughout your entire body.
- Instead of crunches and sit ups do all of the exercises listed above. Isolation abdominal exercises like crunches and sit ups are not real life type movements. In real life your abdominals contract isometrically to protect your spine; they do not contract the way they do in a crunch or sit up. Not only that, but by continually flexing your spine for hundreds of reps per week, you will surely be setting yourself up for long term back problems.If you follow a steady diet of chins, dips, suspended pushups and squats you will build an incredible set of abs. When you watch the Olympic gymnasts you immediately notice their rock solid abs popping right through their spandex and they never do crunches or sit ups. You simply can’t hide abs like that. That kind of six pack is built with full body movements like the ones listed above.But if you still want to do a little extra ab work you can add in exercises like planks and ab wheel rollouts; just skip the sit ups and crunches.
Now you know how to build muscle, Olympic style. Stick with these time tested exercises and all of the others listed in my Muscle Gaining Secrets course for the next eight weeks and be prepared add some massive slabs of beef to your physique.
Related posts:
- How to Build Muscle Olympic Style: Part 2
- How to Build Muscle Fast
- Is a Pump Needed to Build Muscle?
- How to Build Muscle with High Reps
- How to Build Muscle with High Rep Leg Training
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36 Responses to “How to Build Muscle- Olympic Style”
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nice i will try it but can u put some pics of how to do the exercises? cuz i’m spanish speaker so sometimes the exercises names are different
Dear Sir,
I wrestled all though High School and College and with the US Freestyle Team and also have competed in Judo for many years. The Olympic style muscle gaining you talk about is great when you are in your 20’s but now that I’m 53 I find the same intense work out that I use to do is not as affective as weight training. After 30 years as a police officer with the City of Dallas and a Deputy Sheriff I started contracting in Iraq. I have to keep up with 20 and 30 year olds and have found that while they lift a great amount of weight in the gym for short amount of time, I normaly spend 2 to 2.5 hours lifting 5 days a week. I have to do this in order just to stay even. It sure would be great if you could suggust a better program that would help the older lifter. Thank you.
Hi – I have just bought ‘Muscle Gaining Secrets’ and so far I am really enjoying the read – I just noticed something that I thought I should point out as it looks like a mistake but forgive me if I am wrong!
On page 20 you talk about ‘increasing Density’ – I presume you mean ‘Intensity’?
Right, back on with the reading!!
Thanks!
THANK YOU SO MUCH.
it would be great to see a full body workout using these real life movements.
What stuff should i buy to make these excercises explained in your article???
JASSON, ERES GRANDE !!!!
Very interesting article on How to Build Muscle – Olympic Style.
Can you please explain further how to do a chain or strap suspended pushup. I have been a gym attendee for a long time and have never heard of these before or seen them performed. My shoulders and chest have always lagged behind other body parts and i have not found the bench press anywhere near as effective as doing dumbell chest presses.
Many thanks.
Hi,
Sorry to sound dumb on this, but how do you perform “chain or strap suspended pushups”
if u r saying dont do bench press then hoe the muscle will grow without progression of poundage
i m following low carb and high proteindiet from 2 months but still from my tommy one little flab is remainwhat would u suggest for this
I TOTALLY AGREE WITH U REGARDING THESE EXERCISES,CAUSE I TOO USED TO DO THEM AND AT THAT TIME I HAD VERY GOOD ABS.I THINK THAT THIS IS A VERY VALUABLE INFORMATION FOR THOSE INTERESTED IN QUALITY MUSCLES.
Hey Jason…
How has your body and performance in the gym and in life changed since turning to the lifestyle of zero meat? I ask because I am thinking of doing the same. what is your view on a football player taking on this lifestyle? Thanks,
Jesse
Can only train twice one week and three times the other.Do circuit training on one
day and shoulders seperately one week do shoulders one day and circuit training
twice next week.
questions:will i lose muscle as i already have a ok physique as ive been weight
lifting for 10 years now but ive had to change rouitine because of shifts at work
What are chain or strap suspended pushups. How do you them have you a visual that you can post.?
Regarding the gymnasts I only partially agree with you Jason. They almost to a man have poor leg development. Obviously they don’t do much leg work as most of their sport requires the use of the upper body . Perhaps that’s why they wear long pants. To hide their inadequacy!
Regards
Dude where u been?? I Haven’t had an e-mail from u in ages. i have addapted my routine a lot since gettin ur tips and tricks and man. I havent got much of size gains but my strength has gone through the roof. for example my barbell curls have gone up from 45 -50lbs to 75 -80lbs in the space of about a month. and my leg press has done from about 150lbs to about 240. So im over the moon.
Thanks man. peace
Dear Mr. Jason,
Kindly explain more on ” Strap suspended pushups”
Thanks
Mr. Ray
Hi Jason,
I just wanted to take the time and let you know how much I appreciate your articles. I look forward to them each time I find one in my inbox. I also bought all of your MGS ebook and Maximum mass books and love them. I have gained 30 lbs in about 3 months. I could have gained more if I would have been on top of my diet. Anyways, you changed my life for the better. Thanks so much for showing me the light. Keep up the good work. If you ever come to Germany/Switzerland let me know so I can schedule a workout with you.
Take care
Chris Johnson
Hi Jason,
Thanks for sharing this great article “How to build muscle – Olympic Style”. It is really great info.
It would be great if you can show (on this website) about how to do chain or strap suspneded pushups (would be great if their are picture/video demonstrations too). Honestly, I know about the regular pushups but don’t know how to do chain or strap suspended pushups.
Thanks once again for such a nice article.
Kind Regards,
Naveen
Great article, Jason. I was at a friend’s house the other day, and there was a playground in the back yard with two of the hanging rings.
I did a few push-ups using those, and they are MUCH harder than they look. Like you said, they require a lot of core strength and stabilization.
Excellent!!!!!!I
I like commnets v.much.
Excellent!!!
dear Jason,
really nice article I red this before from your book
I-m Italian and I’d like to know what is: chain or strap suspended pushups.
This is something new for me and I will defiantly try it.
I searched at http://www.youtube.com with the search string Strap push ups and found many videos.
Here is an example of the suspended strap pushups Jason was likely referring to.
http://www.youtube.com/watch?v=-GKtek4xZMQ
Jason,
To Joe Milligan and other naysayers, I am 58 years old (59 this December 30th) and have utilized many if not all of the movements you are encouraging and have received the best conditioning and muscle growth/maintenance ever. I use “Crossfit” training with my clients as well as myself and they are more than pleased with the results. I also wrestled in high school, college and internationally and have never felt better. Check out Crossfit.com and see all of the exercises Jason is extolling. I include several modalities of training cycles to keep it interesting and challenging to the max!
Thanks Jason.
Steve
hello . i’m in Alberta ,Canada. working at an oil refinery as an scaffolder. My coworker and I been doing these same workouts on our equipment. we do these to get stronger and also incase something bad happens.we must thestrenght to save ourselves and climb. we are doing alot more reps and always til failure . we do hanging leg and knee raises , are these ok for the spine?
Joe Milligan,
Spending 2-2.5 hours in the gym, especially at your age, is the biggest mistake you could make. You should not be training for more than 45 minutes three to four days per week. And the exercises in question are great. If they are too easy simply add a weight vest or chin/dip belt.
Jonno Gibbins,
Nope, I meat density. Increasing density simply means doing more work in the same time.
Obed,
I highly recommend the TRX Suspension Trainer.
You can do countless exercises with it.
Jesse,
I will address this in a future blog post since I get tons of questions about it each week.
Chris Johnson,
Thanks for updating us on your progress. Great job! Congrats and keep killin it!
That youtube link shows the blast strap/ chain suspended/ jungle gym pushups. You can also do flyes, rear delts, inverted rows and numerous other exercises.
Stephen,
Hanging leg raises are ok for the spine.
Can you suggest an alternative to those chain or strap suspended pushups? Many gyms don’t have those kinds of straps and they cost about $60 a pair. Other than that I thought the article was eye-opening. I’m going to incorporate the article’s suggestions into my routine because I’m nowhere near as defined abdominally as I think I could be.
[...] “How to Build Muscle–Olympic Style” by Jason Ferruggia [...]
Jonno GibbinsNo Gravatar on August 12th, 2008 1:01 pm
Hi – I have just bought ‘Muscle Gaining Secrets’ and so far I am really enjoying the read – I just noticed something that I thought I should point out as it looks like a mistake but forgive me if I am wrong!
On page 20 you talk about ‘increasing Density’ – I presume you mean ‘Intensity’?
hey Jonno
increasing density has been wrote about by other authors- eg staley, thib and roy, i think it originated from the 50’s, any how increasing density is essentially doing more work in a given amount of time ( ie 10 min). Increasing intensity on the other hand would be referring to lifting heavier weights, with a higher % of 1RM. ( intensity is measured by % of 1RM).
I used the “density method” well earlier this year, i combine with CAT or speed training with it, so i found it as a good base for volume orientated training.
I hope this helps, i am sure you would have come across the answer anyway through your own experiences.
JA
amol.kyatam,
You can add resistance to the pushups by having a partner hold a weight on your back or by wearing a weight vest or by pausing at the bottom.
ANJANN,
Bodyweight exercises really call for some strong core activation and will do a lot more for you than crunches ever could.
Chris Johnson,
Awesome results man! Thanks for sharing.
James,
Thanks for clearing up the density question.
Awesome stuff. Definitely gonna start incorportating some of this.
Hi Jason,
It is a great post. I read this article first in a newsletter last year in August and in this one year, I have made some good muscle gains by putting this info in practice. Many thanks Jason and keep up the work!
Just want to say that I would be strongly inclined to add Deadlifts in Point No. 5 above for legs (along with Squats). I must say that Deadlifts have also been a staple in my workouts since last year and a great contributor in my muscle gains – especially in glutes, hamstrings, lower back and traps. I’d say my glutes never responded to any other exercise like the way they have responded to Deadlifts!
Heart-felt thanks again!
Kind Regards,
Naveen
I was wondering how to combined the two Olympic style workouts together without working the same muscle groups too much? Such as a training split. Thanks for your time. Love the articles.
It seems to me that this article,if followed,could single handedly help America lose weight and get stronger. Possibly the best article of yours that I have read and maybe top 3 articles I have read.
Like you say in one of your recent posts,Simplify to Amplify.
I wish I could distribute this to the other gymgoers where I work out.