C.S. Sloan's Integral Strength

Build More Mass and Power with Hybrid Lifts and the Workouts That Utilize Them      The best lifts for building size and strength are “big” compound movements.  If you want to build as much mass and power as your body is capable of, then you need to do heavy squats, heavy pulls (whether it’s deadlifts or one of the quick lifts), plenty of heavy presses (benches and overhead movements), along with some heavy curls.  The more muscles that you utilize in a lift then the better the lift.  This is the reason that squats, deadlifts, and the quick lifts—power cleans, snatches, and high pulls—reign supreme.      Based on this, you could also argue that even better are “hybrid lifts” that combine two (or even three) movements in one lift.  A classic example of this is the “full clean” done by weightlifters.  As you clean the barbell, you drop into a front squat before standing up with the weight.  The full clean, al...