If these are the Big 3 then why do starter LP programs have you do OHPs? Is there a reason not to just do these three plus accessory lifts?
 It's All Fucked Shirt $22.14 |
 |
It's All Fucked Shirt $22.14 |
If these are the Big 3 then why do starter LP programs have you do OHPs?
OHP -> Makes your stronger -> makes your shoulders bigger -> its fun -> its faster than 50 shoulder exercises -> will help you do cleans and jerk
It’s not faster than only doing lateral raises for shoulders
Do whatever you want.
However if you aren't doing vertical pulls, horizontal pulls, or vertical push's you should have a good explanation.
Because the chest muscles are smaller and weaker then the leg and back muscles so over training them is easier.
Big 3 is a cope invented by OHPlets
It is a fundamental lift
because almost nobody ever fails a bench PR attempt because of weak pecs, its almost always weak shoulders and triceps
when someone fails a bench rep because of weak pecs, the bar gets stuck on their chest and doesnt leave it. the only time this ever happens is when some clueless noob tries to bench something they obviously cant.
because its the big 4, only people who say big 3 is dyels on reddit. OHP is infinitely more useful than bench
You're correct. Ohp is redundant as bench trains all ohp muscles well.
The fact that you can't OHP the same as you bench should disprove that immediately.
muscles ordered by their importance that they are big so that for being sexey (male) v1.1928 [approved by UN security council resolution 171/2018]
1. shoulders
2. arms
3. glutes
4. abs
5. chest
6. legs (all)
mmost programs dvelops in complianece with international standar of mucsle will thefore clude an exercise shoulders because of reason
any question
You forgot the most important muscle group of them all:
How do I progress on OHP? I've been lifting for 2 months and can only do 3x8-12 with the bar. Should I just spam OHP on shoulder days and go for 5x8s?
If I add even 2.5kg I can only do maybe 5 reps, my bench is progressing well and my Deadlifts are at almost 3plmao8.
Keep in mind I started as a sedentary NEET and only weight 60kg at 5'6.
Dont add 2.5, add 1.25. If they dont have 1.25kg plates at your gym buy a set
Adding 1.25 kg would require 0.625 kg plates, though.
use the 2.5lb(1.25kg) or microplates like the 1.25lb ones.
Be patient, eat more(if you aren't fat), and do more isolations like tricep work, forearm work, and OHP variations.
They all just parrot each other
Bill Starr described the OHP as typically a substitute for the bench press Medium day, or as the main push exercise in its own right, to replace bench press for certain sports or if the athlete didn't want huge pecs
Ever since, these morons have just thrown it in as the 4th core lift with no rhyme or reason
Of course, SBD being the "Big 3" is pretty meaningless too, because when they created powerlifting they obviously weren't saying "what are the three best lifts for a newbie, we'll use those in our sport"
I think there's a core 8-12 lift types, split among ~5 movement patterns, and you should be doing something for everything - rotating through a lift/lifts for each type when you stall, periodically emphasising one or two patterns over the others, and occasionally deloading and fully recovering
There should really be a big 5
Deadlifts
Squats
Bench or dips
Overhead press
Rows or pullups
Otherwise you're neglecting muscle groups
Can you reach good aesthetics by doing only big compounds? I pretty much do only these 5
You’ll get close but when I did it, it wasn’t enough work for my biceps so they lagged behind
This is pretty obvious, arms require a lot of training to grow. They are the tools we use MOST when interacting with the reality around us.
Just think about it, they are build out of Type 1 muscles.
The real Big 3 nobody talks about: Squat To Press, Cleans & Bench Press.
If I'm doing benchpress and OHP on push day, do I need to include an incline exercise or is it overkill?
You can always throw in dips.
High incline presses aee better at building OHP than doing OHP is
I do both and am 5 pounds shy of OHPing my fat ass body weight of 175
That's because beginners programs aren't for just getting big results straight away but for you to learn the ropes and get into the routine of working out, most of them even tell you not to run them longer than 3 months and move on to a more complete one asap
>the big three
…but only if you care about powerlifting. Frick any routine that doesn’t have chin-ups as a main lift.
i do chinups after deadlifting
I'm the only guy in my gym that does 5x3 OHP. Everyone looks at me like I'm crazy, but I'm never going to do ohping bros.
OHP is the only honest lift. All the others need fancy form and equipment. Bench press wasn't even invented until the 1800s. Overhead press? That's just you fricking lifting something. OHP is the only lift that matters.