Source
r/Athleanx•
BusyCountingCrows

muscle building program without the olympic style lifts?

Is there a muscle building program that doesn't have too many olympic style lifts? I'm just finishing AX1 and looking for something for more muscle building but without the clean and jerk style lifts. I'm 41 and hurt my lower back midway thru AX1 causing me to take a bit of a hiatus. The injury came outside of lifting but I'm still apprehensive as with all my years in the gym I've never felt comfortable with these style of lifts anyway. I've been considering beaxst, old school iron, American muscle but its difficult to see how much these style of lifts would be incorporated. Thanks in advance for any insight.

Posted Nov 29, 2021, 7:43 PM UTC

109
pbyrnes44•

IMO the only people who should be performing Olympic lifts are high level athletes and even then sparingly. They’re just too technical and the risk outweighs the reward. That said, work off of the basic body movements (squat/hinge/push/pull/core). Pick a couple exercises for each that you feel comfortable with and progress them/switch them around every 3-6 weeks. Add accessories as needed.

8
Paskee•

OSI is deadlift - bench - squat with additional DB, cable, bars - etc. work

But no clean and jerk style workouts, +

6
zPolaris43•

OSI is definitely the go to. As someone who isn’t particularly flexible I find the Olympic lifts awkward so also prefer to not do them. OSI sticks to the classics of powerlifting and bodybuilding

5
Studio37•

Jacked! All dumbell with some pullups and dips

5
BusyCountingCrowsOPAX-1•

Thank you. I'm going to look closer at this one.

2
rippinkitten18DRAGON•

Why are people recommending him osi when he asked for non Olympic style lifts ??!! Osi will be the last one he should do! I actually injured my lower back doing osi.

Based on what you said , go with nxt.

3
darpey•

Wouldn't recommend OSI, it's 6 days a week with heavy ass weights

2
BusyCountingCrowsOPAX-1•

Thank you. That doesn't sound at all what I'm looking for.

1
BusyCountingCrowsOPAX-1•

Thanks all for the replies. Let me rephrase to be more clear and get away from the olympic style terminology. Benching is fine but anything that involves a barbell over my head is really not of interest to me. Dead lifts and squats are ok as long as I don't push too hard by going heavy. Really though I'd prefer to avoid them all together as they aren't fun and take up too much time. Jacked seemed interesting. Any other suggestions? Thanks!

1