I'm stuck at 70kg for months. What do i spam in order to increase it?
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I'm stuck at 70kg for months. What do i spam in order to increase it?
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Dunno but that's also my max. I'm doing volume and dumbbell shoulder press
I'm stuck at 26kg
keep going bro
WAGMI
Do exercises that work the secondary muscles on the ohp. So do tricep accessory work. Small movements like skull crusher. I do skull crushers with a dumbell and after 3 workouts I switch to a barbell, I change variations so I don't stagnate. I do 3x10 and after I try to add an extra rep or 2 on my last set. If I hit a 3x12 on my last set I'll increase my weight slightly for my next workout. Try to have 10 to 20 excersises per body part a week. This has helped me hit PRs even when I was cutting.
Either you're a female, or you train like shit, don't sleep enough every night or eat a enough everyday. Since your ohp is only 26kg you should try running SL5x5, a program for beginners.
Just spam lateral raises bro
OHP but lower weight and more -and controlled- reps
do soviet progression
2x a day go to gym and do 3 sets of ohp 3rm for a week with a day rest in between
then next week same weight for 4 reps
then next week 5 reps
then max out and mire your new 1rm
>try soviet progression
>mfw the weights lift me
The only after a certain point is to increase bodyweight.
wow you can only OHP 70lbs thats like nothing.
70 kg is more than double of 70 lbs, you illiterate mutt. It's pretty ok for OHP, more than one plate and certainly more than 99 % of untrained young men can do, but it's still rather improvable.
your coping is such bullshit you fricking weakling europoor
food, moron
Suboptimal
you cant "spam" anything. thats a fricking moronic tiktok sarm goblin grift.
"oohh i just started spamming lateral raises and got these cannonball delts"
definitely has nothing to do with the steroids or the sarm stack i ordered
I just started lifting and can OHP 90lbs easy. That’s just the bar and 2 25 plates? I don’t get it how is this possible for you to struggle to lift that much? The hardest part of 1/2/3/4 is the bench press by far.
>The hardest part of 1/2/3/4 is the bench press by far.
yes i can tell you just started lifting. give it some time and you'll realize the hardest part is 4 plates deadlift
The squat
I used to be a male stripper and twerked on girls and gave them lap dances so the squat is actually easy for me. I’m used to grinding and shaking my ass down low to the flo’
I actually don’t have that many issues with deadlift but I played hockey my whole life and have tree trunk legs.
When I say just started lifting I mean after a 5 year break. I’m 33. Last time I lifted was when I was 27 and I played sports throughout HS, intramural during college and beer league in my 20s
This, DL and squat are far harder to get to 1/2/3/4 than OHP and BP. I got to 1 pl OHP within maybe three months of lifting, 2 pl8 BP like four of five, but getting squat and DL to 3 and 4 took me almost a year
His left arm seems to be slightly lower
OHP responds well to challenging volume. By that I mean try to hit 4 or 5 fully warmed up working sets of 8-10 reps. If 70kg is your 1RM, try and find your 10RM. Say drop it down to 50kgx10, then every set add 2.5-5kg and keep going. Guys training too long at the high intensity low rep range on OHP will eventually stall.
For reference:
Don't 1RM any more, no clue
155 lbs is 12 RM, 135 I stop at 15 but could probably get close to 20, 5'11" 195 lbs
PS I do a set of pull ups after every working set, and do a bench exercise as assistance. For my second upper body session of the week I reverse exercises and do bench and then an OHP assistance
This anon gets it.
The press loves volume, even more than most lifts. From experience, 5x10@50% for awhile works wonders
WRONG this is fricking moronic as frick wtf are you Black folk?
overhead press depends on your supporting muscles enduring bracing posture sure
but that's not the key at all
like any excercise it's the amount of struggle reps you're able to complete
struggle time x eating x sleeping = strength
oh my frick how you morons overcomplicate things
At 2.5 lb to each side and also increase bench press
push with your legs more
Go back down in weight. If I had to guess, you’re doing few reps with bad form towards the end at 70kg. Find the weight you can barely do 10-12 reps of with perfect form, no matter how low that is. Don’t let your ego get in the way. Then add weight and lower the reps to 6-8 and progressively increase back up to 10-12 and repeat.
Dunno tell me when you figure it out
80kg max ohp
155kg max bench
Do you bench before OHPing? If so, that's what's up.
2 seperate days
>80kg max ohp
>155kg max bench
Lol I'm at 90kg max ohp and 140kg max bench
sucks to suck. I'm at 85kg ohp and 120kg bench
(it's very close grip for bench though)
Grease the groove
Eat more
Push harder
Use legs
Try dumbbells.myvgm
Isn’t 70kg for reps an advanced level lift? You’ll probably have to bulk or change programs
Yeah, that’s like 1pl8 for 10.
70kg for 10 is intermediate.
OHP uses some small, delicate muscles that fatigue quickly. Lots of people will recommend more volume and frequency but they're idiots. Injury and stagnation will be your only result.
I got over a few humps by lowering my OHP volume but adding in jerks and other olympic stuff to get used to putting big weights above my head.
What frequency is too much?
I've personally had success by increasing frequency and by slowly introducing more volume. I was struggling to ohp 1 plate x 4, but then about a year later I was ohping 83kg x 2. Very slow progress, but I attribute this improvement to increasing frequency and volume (and learning how to better moderate volume and intensity). I also stretch almost every night after my workout too.
10x3 weighted dips