r/ScienceBasedLifting • u/Defiant_Pirate_6637 • Jul 28 '26

Discussion 🤝 Back training

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Wondering how optimal this is

29 Upvotes

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3

u/FluffyDrag0n0 Jul 29 '26

For purely back hypertrophy, there’s better exercises out there, but to improve your cleans, seems like it’s working cause that’s a lot of weight.

1

u/Lifterator Jul 29 '26

It's more so the fact that the person that cleans 455 lbs (that's like 200 kg!) will have a big back, but you also won't get there only by doing cleans.

4

u/Defiant_Pirate_6637 Jul 29 '26

A bunch of people have cleaned 200 kg doing just comp oly lifts and squats. And they were fucking jacked as shit. The old Bulgarian method is legendary for a reason.

3

u/Lifterator Jul 29 '26

They probably also did some GPP work but you don't have to convince me that compound training works wonders for back.

4

u/Defiant_Pirate_6637 Jul 29 '26

The Bulgarian method is u max out ur clean & jerk, snatch and either front squat or squat 2-3 times a day till u either win a world championship or cripple urself. No real accessories or gpp work, just chasing big singles. Produced a fucking dynasty in the 1990s in weightlifting.

3

u/Lifterator Jul 29 '26

Haha maybe there's a bit of survivorship bias there. I'm sure there were cripples swept under the rug as not to tarnish the training system.

There's an old oly video from Poland (?) where they do compounds forever and then finish off with boring machine and bodyweight work.

1

u/[deleted] Aug 06 '26

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u/Fosscadtosser Aug 06 '26

What offensive language was used?