Does this mean that explosive lifts (Olympic style lifts?) are more effective for building muscle than lifting slowly? If so, I know a lot of bodybuilders wasting a whole lot of time!
Yes, definitely. It really doesn't take much to build muscle; just big, compound exercises. Squats, military/arnold press, chin-ups, pull-ups, press-ups, and dips will hit every muscle. Why people spend hours in the gym, trying to target tiny, specific muscles, is beyond me. I can clear 3x10 of those exercises in 30 mins and I'm still hitting the small muscles. Any area I may miss should be picked up by either hill sprints or rock-climbing, which are much more enjoyable than waiting 20mins for a cable machine and looking stupid while trying to isolate a specific muscle.
Just remember to keep increasing the weight or sets/reps, otherwise you'll get "comfortable" and won't progress.
Oh, and don't forget deadlifts! Add 2 sets, 5 reps, 1 day per week. Lift heavy, lift explosively, and you'll soon see a huge benefit in the legs, along with your back, shoulders and neck. You might need to unload on your squats on the next session, but remember to *add to your previous* the session afterwards.
