Weightlifters can use bodybuilding exercises to complement their training. It is not necessary to add more leg work as this is covered in the lifts, pulls, and squats during the regular training. But upper body exercises for shoulders, chest, back, and arms can be helpful to gain stability or confidence in the overhead position of the Olympic lifts.
About 8-12 repetitions and 3 sets are sufficient. The bodybuilding exercises can be organized such that different muscles are used in any two exercises. In that case very little, if any, rest periods are needed between sets. It is helpful to use concentric and eccentric motions for each muscle group. For example, push-ups vs rowing for the arms or pulls vs pushes (e.g. squats) for the legs. Using free weights rather than machines train combinations of muscles and activate the core (and won't strain the back through sitting). There are many exercises so that a bodybuilding program can be changed every couple of weeks to add variety. Having someone correct your form is needed to avoid injury and to get the most out of these exercises.
Soon we can start posing in front of a mirror and flex muscles.
References
- Stegink-Jansen et al. Computer Simulation of Pectoralis Major Muscle Strain to Guide Exercise Protocols for Patients After Breast Cancer Surgery. Journal of Orthopaedic & Sports Physical Therapy 2011: 41(6); 417-426. Link to article. Findings: Combined stretches, such as extension and external rotation puts most strain on the pec muscle. Early postoperative abduction should be increased gradually.
- Schmitz. Weightlifting and lymphedema: Clearing up misconceptions (about interpretations of the Physical Activity and Lymphedema (PAL) trial with 7 guidelines)
Sample exercises by muscle group:
Legs
- squats
- leg presses
- Lat pull downs
- cable rows
- lateral raises
- DB presses
- pec flys
- chest presses
- tricep extensions
- reverse cable pull down
- DB curls
- hammer grip row
- planks and side planks
