>>76615332
> not doing 5 reps
NGMI

> t. 135 for 4 master race

Gg

Starting strength worked for me on ohp

I had a wider grip than rip prescribes and I got to 165 3x5

Now I've morphed into a bodybuilder and don't train for absolute weight anymore

It really doesn't matter imo

>>76615332
I can't even OHP the bar. It's over for me.

>>76615332
5x5. No exceptions.
Stop whatever you're doing right now and get on Starting Strength. You'll also need to be eating about 6000kcal per day and a gallon of whole milk each day too. Getting fat IS getting fit.

microplates helped for me, the 5lb jump got to be too much when I hit 130ish

maxed out at 95 for forever

Saw Alan Thralls video about backing off the the overall weight and go for crazy volume, like 15x6
I hit 135 two weeks ago when testing my 1RM

>>76615332
single arm

>>76615338
Same here, got 140 for 3 and 145 for one recently

>>76615389
you are literally me (tho I try not to bite more than I can five)

>>76615353
Microplates are the secret to every lift. Weighted chinups even. Everyone has to go up in 2.5kg or 5kg increments and it's so stupid. Anyone lucky enough to read this... use microplates on every lift when you plateau. It will work.

>>76615346
>It's over for me.
It never even began for you

>>76615347
Post body

>>76615344
I just want to grow my shoulders and this seems like the most effective way to do that. I feel like the way is to get stronger on OHP but it’s very hard, also trying to figure out how to balance volume vs strength, I got into a good rhythm with doing 4x5 on bench press and adding 5lb per week but OHP I may need to move slower, idk.

>>76615347
Yeah sorry fat fucker I’m not doing that I eat like 3500 and even that is a struggle

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>>76615364
>15 sets of 6

>>76615518
Widening the grip you will be able to ohp more, I went from pinky on the inner ring to index on the inner ring and it made it lower rom and easier and I think it targets shoulders more, although that might be some cope

Personally I would say weight doesn't really matter, just weight for the sake of weight doesn't mean anything, if you're training to failure you should grow

>>76615568
Also I'm back on the closer grp btw and it works triceps more

I do lower weight higher reps and I still feel my shoulders get good work

>>76615568
>>76615574
That makes sense so maybe dialing it back and just cranking up the volume for that burn out. I’m doing OHP, lat raise, and face pulls and really don’t progress on anything but the face pull while my shoulders have definitely grown a lot they are a weak point for sure that I want to train maximally for. Only do three shoulder exercises per week.

>>76615332
Assuming you're a fully grown male, at such low weights, you should try eating enough calories and protein. Not trying to make fun of you, 80lbs (that's what, 38kg?) seems suspiciously low, considering that most guys I know that work (and, for the most part, did starting strength) started between 60 and 80kg for 5x5.

>>76615600
I’ve only been doing it for like 3 weeks, I could do 2 55’s or even 60’s with the dumbbells 4x8 no problem but I want to get good at this one as the dumbbells have given me no noticeable gainz and really just hit upper chest the way I’m doing them.

>>76615595
So I did 165 3x5 right with the wide grip, got totally burnt out on ss

Now I'm cutting weight and today I did like 6x8 with 95

Like that one day you monumental hit that big number, how does it really fit into your goals, are you bodybuilding or trying for strength

Me I'm bodybuilding so that 3x5 probably really has nothing to do with my goal of getting jacked and huge

It's a big number for my ego, you decide what your goals are

>>76615608
Also my shoulders were pretty fucked up and tight but I’ve gotten them massaged by Chinese woman and chiropractor so ROM was probably a bit fucked.

>>76615482
How can I progress if I can't even start with nothing?

>>76615620
Use the curl bars

>>76615332
>for 3x8-8-5 last week, do 85lb for 5-4-3 this week
You only do it once a week? Do more frequency nigga.

>>76615612
Probably a bit of both for me in terms of goals particularly upper body strength my legs are very strong but I’ve struggled in the past with bench press and overhead. I’ve got the bench press dialed in so this is kind of the last compound lift I want to get into the rhythm of progressing on as I feel no progress comes from dumbbells or machines really. But I’ve had ROM issues with my shoulders before so it might be good to just blast a lower weight or do 2 sets for strength and 2 sets for reps, do you think that would be a lil better?

>>76615632
I got a job you bum

>>76615332
Lower the reps to 5 and do a shoulder accessory for lower weight and high reps for size

>>76615647
My condolences.

>>76615332
Sometimes you just need to go up in absolutely tiny increments bruh, even if you're just adding the tiniest 0.5kg plates to each side (1lbs burger units?). it's one of those lifts where a baby amount of weight can legitimately make it feel 2x heavier

and importantly, just keep doing it and be consistent. don't skip it every other week just because you don't enjoy it or whatever, you gotta keep at it and keep going as hard as you can. And of course do it at the start of your workout when you're fresh
>t. 80kg x 6 OHP

>>76615662
Yes true I did squats and deadlifts before so maybe I gotta start with it as it’s my hardest lift. I have a much better time with squats and deadlifts which I love.

>>76615332
To achieve consistent progress in any lift, the key is to apply the principle of progressive overload over an extended period. This doesn't necessarily mean hitting a new one-rep max every session. Instead, it involves continually challenging yourself.

When you hit a plateau in a specific repetition range, you should shift your focus. For instance, if you're stuck at a certain number of reps with a particular weight, try working with a different weight and a new rep range. By focusing on setting new personal records (PRs) within this adjusted range, you can continue to stimulate growth.

This method, known as undulating progression, involves varying your repetitions and weight to break through plateaus. It forces you to be creative with your programming, ensuring you make overall gains that will ultimately help you break past the sticking point you were facing.

>>76615673
So same weight next week for more reps would be ideal, instead of trying to go up?

>>76615688
That's an excellent example. This approach allows you to achieve a new personal record in repetitions, even when you aren't increasing the weight.

>>76615698
I see, this seems like the way to go. I’m thinking that shoulders do not progress in the same rapid pace as squats or something similar?

>>76615706
That's a valid point. This is likely due to the fact that the primary muscles involved in the overhead press are significantly smaller than the major muscle groups that drive the squat.

>>76615468
just put the 1.25kg plate on one side... as long as you are lifting > 40kg you're changing the center of mass so little it makes 0 difference.

Micro plates are retarded because real plates have variation in their weights greater than the weight of a micro plate.

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>>76615347
>5x5
>starting strength

>>76615600
I call bullshit on anyone starting with a 1 plate ohp, unless you're a tall fat fuck or were an athlete growing up. The average novice or even early intermediate will take a while to ohp 1 plate especially for reps.

>>76615794
Eh, trying to track peoples starting lifts is stupid in general because most people aren't entirely honest. How many people do you know who claim they've been lifting for 2 years even though you know for a fact they started in 2021, for example?

then you get all the guys who say they don't count their first year because they just fucked around and didn't know what they were doing. Or they only count the years they "seriously" started lifting. It's all stupid and best to just ignore and focus on your own numbers brah

I'm benching 3pl8 and squatting 4pl8 currently. And now I am just declaring that I have only just started lifting seriously, so my starting bench is 3pl8 5x5

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>>76615523
Meant 5 sets of 15

>>76615600
Well, I've been lifting for 3 years and unable to do more than 40kg on that lift (3*8), that's the only lift I do where I'm completely unable to make progress, I'm 175cm 65kg btw

>>76615819
>I'm benching 3pl8 and squatting 4pl8 currently.
what a weird thing to be happy about. i do completely raw no shoes no belt no sleeves heels almost touching atg 405x10 squat 3 second pauses. meanwhile you're throwing on your belt, sleeves, wristwraps, fucking squat shoes, and chalk to handle 405 for a single to parallel lmfao.... damn retards on here

>>76615641
Starting strength worked for me in getting the weight up, but I also modified my grip to do as much as I could and lowered the rom so, if you just want to get the weight up that's fine

But when you go back to your normal grip you won't be as strong, it's up to you but 3x5 def works for putting more weight on if you've never done it

>>76615332
Overhead press is one of the hardest lifts to train and it's certainly the hardest of the big four.

Pick a set and rep range, for one, that's appropriate for the adaptation you're seeking:
Power: 1 - 3 sets, 1 - 3 reps per set
Strength: 3 - 5 sets, 4 - 6 reps per set
Hypertrophy: 2 - 5 sets, 8 - 12 reps per set
and stick to it. If your goal is 3x8, don't add weight until you get to 3x8, not what you did, which is add weight before you got to 3x8.

Overhead press is the most technique-dependent of the four main barbell lifts. This means increase volume and do it more often to train your neuromuscular adaptation. You won't be able to train at your working weight, so you'll have to do sets at 65 - 75 percent of your working weight. It doesn't matter because the point is to learn to do the movement efficiently, not exhaust yourself, and whatever "light" weight you choose you should choose the weight that lets you do the movement without cheating, and lets you recover before the next workout. Maybe two light days on either side of one heavy day every week. So something like:
M: 2x8 @ 50
W: 3x8 @ 80
F: 3x6 @ 65
If you can't get three days a week, get two, but consistency is key.

And overhead press is primarily a core exercise. If you're wearing your belt to squat or deadlift, take it off when warming up. Only put it on for your work sets. Alternately, train core.

If you get stuck at the transition between triceps-dominant and shoulder-dominant, maybe make one of your light sets a heavy pin press every other week. Put the bar at the height of the center of your forehead and press from the pins, maybe 3x6 @ 90 or 100 if your working weight is 80, whatever you can manage. Again, the point there isn't to exhaust yourself. It's to train the movement from just below the transition to full extension.

>>76615944
Makes sense definitely I think I’ll just try and progress at 3x5 and do it as the absolute first workout, I think this will help a lot.

>>76615332
Double progression

i don't
i hit my nose when i do OHP
so i just do incline
also get a little ab work out when I re-rack the barbell in front of me from incline

>>76616150
shalom

>>76615881
How do you benchmark your lifts in connect? I only recently got my watch and still don't know my way around it.

>>76615332
Train it twice a week, rarely train to failure, don't bother with single reps until you can do at least 70kg x 5.
The basics work fine and you can get pretty strong with it without having to overcomplicate things.
Do you top heavy set of 3,4,5 reps or whatever ( this should never be your 3,4 or 5 rep max ), reduce the weight by 20% and do 4-5 sets x 5-6 reps for extra volume.
Then move on to any tricep accesories like dips, close grip bench, incline/flat bench, overhead extensions etc.
Then train delts, all 3 heads, you can use only dumbbells, its fine.
OHP is heavily dependant on form, even being a few cm's of the optimal bar path will make the weight feel much heavier.

>>76616186
kek

>>76615332
Barbell OHP
Seated Arnolds
Side raises
Reverse pec deck
You're welcome

>>76615453
It's bad though, I hit 1 plate for 3 reps back in 2022 kek I should be stronger by now. My frame just sucks for ohp.

You'd have to go outside first. Or have a home gym. Neither of which will ever happen op.

>Not doing dumbbell OHP

>>76615332
I just hit 10x3 100lb last week. It took awhile but i dont think it's hard to improve. Just add 5lb on for your first set if you can do 10 of your PB and then keep adding an extra rep onto your first set every OHP day until you get to 10 again.

do it
do more of it
do some push presses
take up oly lifting, it has you holding bar overhead

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>>76616219
Third tab down of the workouts page

You might have to delete and reinstall the workout from the watch if your benchmarks or sets don't update on your watch

>>76615332
Alternate it with smith machine OHP, with it you can go heavier and it'll help you enormously. I tried all accessory lifts like DB OHP, Z presses, you name it, but the smith machine was the best one. That + slow negatives once your shoulders are fried (this is for your normal OHP sessions; push press the weight and start a sloooow descent of the weight, slow it as much as possible)

Microplates are helpful. Make sure you do strict press (glutes and knees locked-no push) and put your hand through/finish with the bar behind your head, not in an extreme front incline bench psoition. Do these standing.

Treat them like a main lift - give them their own day, then do bis/tris and calfs or something.

Expect it to take years, not months.

Play around with volume (sets of ten) for a few months, then more intensity (sets of 3-5 for a few months). I am currently wrking with 202.5 for sets of 5, but Im thinking of dropping down to 155 for sets of 10 and seeing if I can build up to sets of 15 with 155 over a couple of months.

Bench, squat and deadlift - you want to become a bigger stronger man? Become bigger and stronger overall.

>Not doing dumbbell OHP

>>76616818
damn I hope I don't go the same route

>>76615332
Im a 36 years boomer and I’ve been lifting for a long time, probably about 12 years with varying levels of commitment depending on work (did the chef thing for a long time so probably 7 of those years were working 70-80 hour weeks), and OHP was always my favorite. It just feels the best and it is captivating because it is so difficult so get better at.

I’m a trial and error guy, and for a long time I’ve suspected that there are certain movements/muscle groups that respond better to volume and some that respond better to intensity.

Being that the shoulder joint itself is the weakest and most fragile of all joints due to the increased mobility of said joint, it seems to me that the best way to train OHP is to train lighter weight, more volume.

I’ve recently been doing a 10x10 routine with one compound lift per day 5x a week, and after starting at just 95lbs I am up to 125lbs for 10x10.

It’s a muscle group made of three tiny muscles and then your upper traps, so I don’t think you really need much more than a lot of reps of just OHP to get strong shoulders.

The thing about shoulders and intensity is that unless you’re very careful, the odds are good you’ll strain something if you go heavy regularly and not being able to train means you are regressing. A less optimal routine or rep scheme that you are able to do consistently for a year will always beat one that leaves you banged up and unable to lift from time to time

>>76618482
Thanks mate. Appreciate it.

>>76615332
>Grok ai image
Why is there 3 10lb plates on the right and only 2 on the left. That's retarded. Op you are retarded for posting this

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>>76615332
*do sets of both high (~10) and low reps (~4)
*do both paused and normal reps
*place the press at the start of your workout
*do more sets
*do drop sets
*do supporting exercises like cable lateral raises, standing single arm dumbbell press, face pulls, incline bench, and overhead triceps extensions

>>76619095
>standing single arm dumbbell press
For me this is not supporting exercise, but basic.

reverse pyramids, 3 sets of 3 at 85% 1RM, then drop 5% and add a rep for 5 more sets. I do about 30-40 sets of OHP a week and got about 5 pounds every 2 weeks added onto the bar / 1 extra rep a week until about 150.

>>76615332
You don't have to do the barbell version, and you don't have to do a really strict 'military' style version either.

You can either:
1. Just start doing push press instead
This works really well, you can dramatically increase the overall weight you are pushing by pushing through the hardest concentric part of the rep with leg drive from a quarter squat, this is IMO superior to strict press in like 95%+ of cases.

2. Do the seated version, either dumbbell or barbell
Better for general hypertrophy, takes the insane amount of stabilization required from your hips and lower back out of the equation, although not as cool and transferrable as the push press IMO, but who cares if you just wanna get jacked

3. Do one arm dumbbell OHP
This one is pretty niche but I really like it, I replaced all barbell overhead work with
one arm dumbbell push presses once I got to 225 lbs since the barbell hurt my wrists like crazy, and the dumbbells never did. I could do 120 lbs in one arm for 5-8 reps and had some really good shoulder and trap/upper back gains

4. Use the landmine overhead press
Similar to the dumbbell one, but another really awesome exercise that I prefer to Barbell OHP with tons of strength and hypertrophy benefits.

>>76615600
>starting at 80kg 5x5 for OHP
lol

>>76615786
not if you use the same big plates every time, then the microplate is a true increment

>>76615332
2 pl8 OHP here, try doing other shoulder accessories to help side delts. If you aren’t inclined benching you should be doing that too

don't do 5x5 more than twice a week and keep going until you hit a wall where you don't progressively overload after 2 weeks. injuring your rotator cuff is gonna be worse than the incremental gainz from additional volume

>>76619087
I think it's the same fag who makes the /met/ threads and then just talks to himself.

>>76615332
You couldn't even do a full 3x8 with 80lbs and you decided to add another 5lbs? Fuck you're dumb.

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>>76618760
You're one of the nicest most helpful anons out there
Get the fuck out of this board