The Clean
This exercise comes in at
number 4 not because it's less effective, but mainly because I really
wanted to talk about some upper body workouts first, because that is
what most people think of when they want workouts for muscle mass.
Now, as far as all around
muscle mass goes, the clean isn't really anything special. It
involves a deadlift, but since you will continue to raise the bar
over your head, you can't feasibly lift as much weight as you would
be able to with a pure deadlift set.
However, I'm including it
because it is phenomenal for upper back strength. There is really no
other exercise out there that works your upper back like the clean. I
mean, maybe the snatch lift, but the clean is a little easier to
figure out.
If you don't believe me,
look at Olympic power lifters, and pay attention to their upper back
muscles. Now go to your gym and see if anybody's back looks even
close to that. This is because, like the deadlift, fewer and fewer
people are incorporating cleans into their workout routines, and
they're not building that incredible upper back strength as a result.
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