it depends, will you get fat in pursuit of this 1pl8 ohp? also, are you being a good boy that does his rear delt work like facepulls, rear delt flies, and rowing? because if not you absolutely should start
they indirectly hit your rear delts too and are good for your back. unless you're Peter Dinklage height you have some weight to gain bud, I'd imagine you're super skinny and will have a very hard time ever getting to 1pl8 at that weight
This.
I feel regular ohp mostly on the front pecs.
If you do behind the neck press and superset it with side raises with light weight (like your 20 rep max) you can barely do 5 reps. And the shoulder pump is out of this world. No amount of side raises can give you a better shoulder pump than this. This is how you know you fricked your delts up big time, in the good way
Im 6ft1 190lbs.
Far from fat, if anything I'm pretty dyel skinny. I really don't understand why people think you need to be fat to push fricking 1pl8 ohp. Bodyweight ohp is impressive.
No, if you have a weak point in a lift aka a bottle neck it's a bottle neck because that's what is limitin you and would give out first and therefore is trained the most. Think about it
your deadlift and ohp would have increased just the same in the given time period, i've had plateaus and "miraculously" broke through them with no variation just the same. If you can make a logical case why a variation of the lift would give you better gains on the given lift rather than doing the given lift i would like to hear
>doing a less specific lift cannot by definition give you better gains for the given lift
Yeah no top powerlifters do variations of lifts, they just do the basic lifts
Oh wait that's moronic
Im not saying it doesn't work it's just pointless, for general bodybuilding variety is important so no muscle groups lag behind for powerlifting you do not have to do any other lift variations, it helps to train the antagonists like the lats for bench so your arms can sit on them creating a better position and holding some elastic energy passively but a variation of the bench press for example has no added benefit it can only hinder your progress
>but a variation of the bench press for example has no added benefit it can only hinder your progress >plifters don't do paused bench, board presses, Larsen press, etc.
Reading is hard for you perhaps? They sure do many things i claim it gives no added benefit to the sport specific lift than just doing the lift itself would
4 weeks ago
Anonymous
>ignore what elite lifters do. listen to anon.
I read just fine.
4 weeks ago
Anonymous
Elite lifters only differ from average lifters from their genetics and roid usage, I got a 300kg deadlift in 2 years only doing a deadlift, i have guys in my powerlifting gym with coaches who never touched this weight in +10years of lifting
4 weeks ago
Anonymous
Further more another anecdote, i have a guy who benches 170kg he said he only got over his plateau from 150kg after he stopped following his coach and only use his own intuition. So i think a lot of bro science in the lifting community even at elite levels. Reality is much more simple i think and these complicated routines are snake oil for lifters with subpar genetics to feel like they're doing something much like the redpill sphere sheisters
4 weeks ago
Anonymous
The coach is an elite lifter too, has deadlifted 400kg in competition
4 weeks ago
Anonymous
So anyone who does anything more than big 3 is moronic>
4 weeks ago
Anonymous
Not at all, just variations of them are useless for powerlifting. Or the example for ohp you can do pullups to build the bicep and lats so you have a better natural rack at the start but doing a ohp variation like behind neck press is a waste of time for maximizing ohp
I do regular OHP for front delts and upper chest and then I do klokov press for side and rear delts and traps. It's a goat exercise that not many people are aware of but you can do it with less issues than behind the neck press and it basically hits the medial and posterior deltoid exclusively. You won't move much weight to begin with but you won't need to, just klokov pressing the bar for sets of 12 will give you delt doms like a fricker a day or two after. Great for posture and shoulder health too.
>They sure do many things i claim it gives no added benefit to the sport specific lift than just doing the lift itself would
Okay my bad replying to your bait in the first place
I got a 300kg deadlift in 2 years of training i only did a low bar squat and deadlift. Would i be deadlifting 350kg if i wasted my time on sport unspecific lifts do you think?
I disagree i don't think doing anything else other than deadlift would give me better deadlift gains, barring a case for training the antagonist muscles like the example i gave for bench press
When will you morons understand that 1/2/3/4 is literally a beginner goal? Its something thats achieved in 6-8 months. Do you think you will have aestethic and jacked body after training for 6-8 months naturally? I hate it when people just... Idk. If it takes you 3 years to reach 1/2/3/4 then you just have after 3 years a body that resembles someone who has trained for 6-8 months. Its still the same beginner level physique.
And capped delts are mostly low bodyfat. It doesnt matter how much you lift and how big your shoulders are, if they are coated with fat, they will always look bad. When you can do 1pl8 ohp for like 10-12 reps and have single digit bodyfat, then yes potentially you may have capped delts. Never roided delts, but still pretty good.
1pl8 ohp feels small its just 60 kilos. I think i can ohp like 1.5pl, i.e. 80 kilos.
My delts are insignificant despite strength. Im not even narrow shouldered, just l9ok fricking normal as f***
And to add to that
Biggest shoullders i EVER had was from >volume volume volume 1x month strength >lat dumbbell rises with pyramids 2kgx20, then immediately 3kg x 18, 4x16 5x14 6x 12 7x10 8x 8 9x 6 etc find something you cant complete e.g. 9x6 Do till failure. Remember that there is basically no stopping inbetween these sets
Rest for some 5 mins
Then start again with the failed one. Youll probably finish it and drop weights while increasing reps till 2x20 again.
Alternative variant - do each weight 12reps and start in middle e.g. 12reps of 6kg but when you hit failure and go back, keep 12reps to 1kg dumbbells. >idk why but machine shoulder exercises always blew my shoulders better than free weights, particulalrly smith machine seatet shoulder press with moderate weights.
it depends, will you get fat in pursuit of this 1pl8 ohp? also, are you being a good boy that does his rear delt work like facepulls, rear delt flies, and rowing? because if not you absolutely should start
i am 65kg for context
yes i have been doing cable lat raises and face pulls
tell me why rows are needed
they indirectly hit your rear delts too and are good for your back. unless you're Peter Dinklage height you have some weight to gain bud, I'd imagine you're super skinny and will have a very hard time ever getting to 1pl8 at that weight
hmm i already do pull ups and chest supported rows for my back
i’m a 5’9 manlet
also can you tell me if girl in picrel has capped delts
if so, how the frick
maybe if you're low bodyfat
maybe very slightly
>>also can you tell me if girl in picrel has capped delts
Are you fricking blind?
Rows are needed because trying to build rear delts without rows is like trying to build forward delts without any pressing.
hump
If you do it behind the neck for like 10-20 reps - maybe.
This.
I feel regular ohp mostly on the front pecs.
If you do behind the neck press and superset it with side raises with light weight (like your 20 rep max) you can barely do 5 reps. And the shoulder pump is out of this world. No amount of side raises can give you a better shoulder pump than this. This is how you know you fricked your delts up big time, in the good way
>front pecs
*upper chest
I got to 1pl8 in first few months of lifting. (for reps not just 1rm)
No, you won't.
You're a fat frick so it doesn't count.
Im 6ft1 190lbs.
Far from fat, if anything I'm pretty dyel skinny. I really don't understand why people think you need to be fat to push fricking 1pl8 ohp. Bodyweight ohp is impressive.
I do 1 plate for 8 reps sets and my delts look like shit.
So probs no.
Not sure if going heavyer will get you capped delts, but doing behind the neck press has done wonders for my ohp.
>doing behind the neck press has done wonders for my ohp
doing a less specific lift cannot by definition give you better gains for the given lift
It can if it is more specific for a weak point than the ohp
No, if you have a weak point in a lift aka a bottle neck it's a bottle neck because that's what is limitin you and would give out first and therefore is trained the most. Think about it
Not him but hack deadlifts increased my deadlifts and behind the head ohp increased my ohp
your deadlift and ohp would have increased just the same in the given time period, i've had plateaus and "miraculously" broke through them with no variation just the same. If you can make a logical case why a variation of the lift would give you better gains on the given lift rather than doing the given lift i would like to hear
>doing a less specific lift cannot by definition give you better gains for the given lift
Yeah no top powerlifters do variations of lifts, they just do the basic lifts
Oh wait that's moronic
Im not saying it doesn't work it's just pointless, for general bodybuilding variety is important so no muscle groups lag behind for powerlifting you do not have to do any other lift variations, it helps to train the antagonists like the lats for bench so your arms can sit on them creating a better position and holding some elastic energy passively but a variation of the bench press for example has no added benefit it can only hinder your progress
>but a variation of the bench press for example has no added benefit it can only hinder your progress
>plifters don't do paused bench, board presses, Larsen press, etc.
Reading is hard for you perhaps? They sure do many things i claim it gives no added benefit to the sport specific lift than just doing the lift itself would
>ignore what elite lifters do. listen to anon.
I read just fine.
Elite lifters only differ from average lifters from their genetics and roid usage, I got a 300kg deadlift in 2 years only doing a deadlift, i have guys in my powerlifting gym with coaches who never touched this weight in +10years of lifting
Further more another anecdote, i have a guy who benches 170kg he said he only got over his plateau from 150kg after he stopped following his coach and only use his own intuition. So i think a lot of bro science in the lifting community even at elite levels. Reality is much more simple i think and these complicated routines are snake oil for lifters with subpar genetics to feel like they're doing something much like the redpill sphere sheisters
The coach is an elite lifter too, has deadlifted 400kg in competition
So anyone who does anything more than big 3 is moronic>
Not at all, just variations of them are useless for powerlifting. Or the example for ohp you can do pullups to build the bicep and lats so you have a better natural rack at the start but doing a ohp variation like behind neck press is a waste of time for maximizing ohp
you will get delts, no cap fr
I do regular OHP for front delts and upper chest and then I do klokov press for side and rear delts and traps. It's a goat exercise that not many people are aware of but you can do it with less issues than behind the neck press and it basically hits the medial and posterior deltoid exclusively. You won't move much weight to begin with but you won't need to, just klokov pressing the bar for sets of 12 will give you delt doms like a fricker a day or two after. Great for posture and shoulder health too.
No, you have to SPAM lateral raises thats all it takes to get capped delts. Do them 3x/week.
I'm 5'9 178lbs 14%bf natty and have capped delts
Ohp = 175x4/1pl8x12ish
Advice = more lateral raises, heavier lateral raises
more ohp
lower body fat, im lucky my arms are way leaner than the rest of my body
>They sure do many things i claim it gives no added benefit to the sport specific lift than just doing the lift itself would
Okay my bad replying to your bait in the first place
I got a 300kg deadlift in 2 years of training i only did a low bar squat and deadlift. Would i be deadlifting 350kg if i wasted my time on sport unspecific lifts do you think?
If you did some RDLs and Pause Squats you might be an elite lifter anon
I disagree i don't think doing anything else other than deadlift would give me better deadlift gains, barring a case for training the antagonist muscles like the example i gave for bench press
i do 1pl8 for 6x6 and no i do not have capped delts :<(
>capped delts
>ohp 1pl8
no lmao
Maybe when you can OHP lmao1pl8 for sets of 20
When will you morons understand that 1/2/3/4 is literally a beginner goal? Its something thats achieved in 6-8 months. Do you think you will have aestethic and jacked body after training for 6-8 months naturally? I hate it when people just... Idk. If it takes you 3 years to reach 1/2/3/4 then you just have after 3 years a body that resembles someone who has trained for 6-8 months. Its still the same beginner level physique.
And capped delts are mostly low bodyfat. It doesnt matter how much you lift and how big your shoulders are, if they are coated with fat, they will always look bad. When you can do 1pl8 ohp for like 10-12 reps and have single digit bodyfat, then yes potentially you may have capped delts. Never roided delts, but still pretty good.
>1/2/3/4 is literally a beginner goal? Its something thats achieved in 6-8 months
post body
If you want capped delts, do lateral raises
1pl8 ohp feels small its just 60 kilos. I think i can ohp like 1.5pl, i.e. 80 kilos.
My delts are insignificant despite strength. Im not even narrow shouldered, just l9ok fricking normal as f***
And to add to that
Biggest shoullders i EVER had was from
>volume volume volume 1x month strength
>lat dumbbell rises with pyramids 2kgx20, then immediately 3kg x 18, 4x16 5x14 6x 12 7x10 8x 8 9x 6 etc find something you cant complete e.g. 9x6 Do till failure. Remember that there is basically no stopping inbetween these sets
Rest for some 5 mins
Then start again with the failed one. Youll probably finish it and drop weights while increasing reps till 2x20 again.
Alternative variant - do each weight 12reps and start in middle e.g. 12reps of 6kg but when you hit failure and go back, keep 12reps to 1kg dumbbells.
>idk why but machine shoulder exercises always blew my shoulders better than free weights, particulalrly smith machine seatet shoulder press with moderate weights.