THE CLEAN AND PRESS

THE CLEAN AND PRESS

Everyone's Answer To “I Have No Time to Train!” by Bradley J. Steiner

Discovering that you just don’t have the time to take your usual workout on a given training day is about as pleasant as getting a window envelope from, the IRS. We all hate it! Yet ... it happens. With the exception of the gym-loonies whose entire existence revolves around their three to four hour “gym evenings” (or afternoons), those of us who live normal lives and who are nonetheless devoted to the Barbell Way of Life do find, occasionally, that our precious hour or so of training time just isn’t feasible on one or another anticipated training days.

What to do?

Obviously, if there is simply no access to weights at all, then no weight work at all can be accomplished. However, if and when it is simply a matter of having almost no time because other matters are pressing, I believe that it is quite possible to get a FABULOUS workout ... and to do it in LESS THAN FIVE MINUTES. No, I’m not lying. Nor am I dreaming. And no, I am not suggesting that you can or should always consider five minutes or less to be adequate training time. (I’m still of the opinion that about an hour — with a cut-off of a two-hour maximum limit for the super-advanced and/or the extraordinarily ambitious — should be considered “standard”.) Still, when you have one of those days when all you can afford is, literally, just a few minutes to workout, I can practically guarantee that you won't suffer much for the temporary setback if you’ll do what I’m proposing. That is: Give yourself two super hard, truly tortuous sets of the fabulous “Clean and Press” movement.

The clean and press is a terrific exercise. Done properly it will work every single muscle in the body ... and work it brutally hard. I do not rate the clean and press higher than the squat for long-term
bodybuilding and strength gains. However, I do believe that it is superior when used as a minimum workout, by itself, on a day when a normal total-body routine cannot be had. I like the demand for
coordinated lifting that the C&P provides. I like the overhead pressing action, and the direct hitting of the arms, shoulders, and back that the movement provides, clearly more focused and specific than that demanded in the squat. Before you disagree with me, in any case, at least try the movement and see how it works you out, before you decide I’m full of beans!

Again, I am suggesting the C&P as a minimum workout on a day when your customary routine is not feasible. I’m not recommending it as a comprehensive program, and I am not saying that it is, per se, superior to the squat.

Two sets are perfect, in my experience. I have had students in the past who have done but a single set, but I personally feel that I benefit from the preliminary warmup (maybe I’m getting old!). The first set should consist of twelve repetitions. The weight should be light enough so that repetitions one through eight or nine are pretty comfortable and easy, but so that reps eleven and twelve are hard — or rather, BEGINNING to feel hard.

Do not rest long after set one. In fact, it is better if you rest no longer than it takes to pile on the weights that you’ll be using for set number two. Set two should be very, very hard. Ten reps. Six through ten should demand willpower and grit. Really w-o-r-k. Once set two is done, set the bar down and get on with whatever needs doing. You've done enough to keep everything in great shape until your schedule returns to normal and you can resume your more comprehensive routine. I personally believe that the PSYCHOLOGICAL BOOST that having done a good, basic minimum amount of work is as important as the physical training, when time is limited and the C&P is your "emergency workout". It’s a nice feeling not to need to skip training entirely.

While on the subject of minimum workouts I might add this:
The clean and press and the heavy duty squat provide, together, one of the finest all-round strength and muscle routines you can do! If you’re a hard gainer, try it! Do it this way:

Warmup exercise: Do ten cleans and presses with a LIGHT weight.

Squats:
Set #1 - 15 reps with a light weight,
Set #2 - 10 reps with a moderately heavy weight.
Set #3 - 5-6 reps with a heavy poundage.

Clean and Press:
Set #1 - 6 reps with a moderate weight.
Set #2 - 5 reps with a heavy weight.
Set #3 - 4 reps with a very heavy weight.

Note: Every two weeks go for a FOURTH set of EITHER squats or C&P’s (Not both!) that is a maximum-effort, all-out killer three reps, following the customary three set progression leading up to it. Thus, once every month you will push to the limit on squats and on C&P’s ... but not in the same workout.

I offer that routine for the very hard gainer, with best wishes. I know that it will not let him down!

Next time you don't have time, don’t fret and don’t give up all training. Try the old and proven C&P and I’m certain that you’ll agree it is the ideal minimum “program” when there's no time for your normal program!