> refuses to increase

> refuses to increase

  1. 2 months ago
    Anonymous

    literally only increases by eating more

  2. 2 months ago
    Anonymous

    you arent doing it correctly
    youre making it more like a bench press by leaning your back too much and your chest too high

    • 2 months ago
      Anonymous

      isn't that the easier way to do it?

      • 2 months ago
        Anonymous

        by doing it like that youre defeating the whole purpose of the fucking exercise

        • 2 months ago
          Anonymous

          yeah fair enough. so you'll probably lift more and just stall, right?

          it's a retarded way to do it anyway.

    • 2 months ago
      Anonymous

      the point of the thread was that OP has a hard time increasing the weight he can do in a set, not how to make it easier you moran

      • 2 months ago
        Anonymous

        >you moran

        > Spells Moron incorrectly

    • 2 months ago
      Anonymous

      Even with layback the kinetic chain in the OHP is different than the Bench press, making the lifts fundamentally different. I guarantee (You) cannot unrack your bench 5rm and get it over head even once, no matter how much you lay back. Do you think a double layback press 1rm is an easier movement than a strict press 1rm?

      • 2 months ago
        Anonymous

        >more like = is
        the retardation of IST users will never not be funny

        • 2 months ago
          Anonymous

          Your previous post is literally meaningless. You are not intelligent enough to have a conversation with, and this is further evidenced by your post containing no argument or counterargument

          • 2 months ago
            Anonymous

            what a weird way to concede, but Ill accept it

  3. 2 months ago
    Anonymous

    >refuses to increase your aesthetics

    • 2 months ago
      Anonymous

      The only way to get big shoulders natty is heavy overhead work.

      • 2 months ago
        Anonymous

        the only way to get big shoulders natty is having a naturally wide frame

      • 2 months ago
        Anonymous

        OHP barely trains your lateral delts

  4. 2 months ago
    Anonymous

    Do different variations like seated press or use dumbells

  5. 2 months ago
    Anonymous

    add micro weights

    • 2 months ago
      Anonymous

      I am physically disadvantaged and I still managed to get my OHP to 135 for 5 without micro plates. theres really no excuse to use them at all.

  6. 2 months ago
    Anonymous

    >does raises
    >gets taller

  7. 2 months ago
    Anonymous

    You are doing double progression, right?

    • 2 months ago
      Anonymous

      What does that mean

      • 2 months ago
        Anonymous

        Thats probably the issue. Increase reps in say the 8-12 range. When all sets can be done for 12 reps, increase weight by 5lbs. You'll progress for longer this way

  8. 2 months ago
    Anonymous

    >> t. refuses to increase

    • 2 months ago
      Anonymous

      >refuses to eat

      • 2 months ago
        Anonymous

        >eats a lot
        >fast metabolism combined with exercise melts away 90% of the caloric gains, resulting in a slow grind leaving little room for error (missed meals, off days where you’d like to just relax and not exhaust yourself cooking and eating)

        >just eat more bro

        • 2 months ago
          Anonymous

          >fast metabolism
          fast/slow metabolism is a meme, unless you have extreme thyroid condition the difference at most is just a few percentages to the next guy if that

          and you literally don't have to eat a shit's worth to gain weight when you're <150lbs, you probably don't even have "fast metabolism" more likely just a severe case of bitchitis of the nevaconameigit variation

          • 2 months ago
            Anonymous

            this is true. You're going to need to learn how to eat more, and keep eating every day or have all your work be for nothing and get no gains. get a calorie tracker, stop being a bitch and do it. Thank us later

        • 2 months ago
          Anonymous

          You aren't eating as much as you think you are. Your body is not special, you just have to eat more. Yes, it is uncomfortable. No, it is not optional.

          • 2 months ago
            Anonymous

            25% bodyfat American detected

            • 2 months ago
              Anonymous

              Nope, just someone who also needs to eat an uncomfortable amount of food.

              • 2 months ago
                Anonymous

                wtf do you do for serratus?

        • 2 months ago
          Anonymous

          >eat more
          >>i eat more but it doesnt work boo hoo
          eat even more then you braindead moron

        • 2 months ago
          Anonymous

          >off days
          >forget
          >cant be bothered
          >too tired
          You're a fucking gay

        • 2 months ago
          Anonymous

          >fast metabolism
          No such thing. Just add a fucking candybar to your diet. 600 kcal, done. Add 2 and you're in powerlifter territory.

        • 2 months ago
          Anonymous

          lol just add a thousand calorie shake in the morning

        • 2 months ago
          Anonymous

          dont fall for the >eat more meme anon
          my lifts went up but I look like a fat slob now and I'm having an hard time getting back
          I miss the times when I was a 150 lbs skelly

          • 2 months ago
            Anonymous

            If you have a hard time going back, you were never skelly in the first place

            • 2 months ago
              Anonymous

              wdym? I was 182cm x 70kg (6 foot x 155lbs) when I started doing strenght training
              I am 86kg/190 lbs now and yes, my lifts went up, but the price paid was too high
              I looked slim but athlethic back then, now I just look fat. I cant even run for long anymore for all the cardio I avoided to do all this time. Eating more it's just bullshit, you can still take the weights up even without having to ingurgitate inhuman amount of food

              • 2 months ago
                Anonymous

                Lol you suck at cardio now because you don't do cardio anymore idiot. Lose the weight, do cardio again and within no time you look like an athlete again. You can't be a master of all. Also, you don't have to gain 16 kg to go up in lifts. Even a 5kg raise gives much strength.

              • 2 months ago
                Anonymous

                how do I know when I'm supposed to stop bulking?
                btw planning to stop doing 5x5 SL for a bit and go to a muay thai gym for a while and stop having four meals a day; it will be painful but hopefully I'll stop being fat

              • 2 months ago
                Anonymous

                >How do I know when I'm supposed to stop bulking?
                You decide that, aka when you feel like garbage, or when you feel your strength has increased enough, or when you look like complete shit.
                AFAIK martial arts will do lots of endurance and cardio, so should be good!

              • 2 months ago
                Anonymous

                thanks bro hopefully this works out well, cheers

              • 2 months ago
                Anonymous

                Ofc brah, good luck & have fun

  9. 2 months ago
    Anonymous

    I hit 135 lb ohp the other day for the first time. I was aiming for 1 but cranked out 3.

  10. 2 months ago
    Anonymous

    5x5 with the last set being an amrap set and add in overhead triceps extensions to hammer that long head
    come back in a month and thank us

  11. 2 months ago
    Anonymous

    Seated press and lateral raises.
    Enjoy your press PR.

  12. 2 months ago
    Anonymous

    Behind the neck press will unlock more ohp gains than anything. Just the ability to do it makes regular press easier, and pushing the weights higher, but smartly, will do more than even overhead pressing in my opinion

    • 2 months ago
      Anonymous

      Don't behind the neck presses fuck your shoulder, even if you have good shoulder mobility?

      • 2 months ago
        Anonymous

        No, I don't recommend doing them for max effort work but if you can't get your elbows under the bar and push it straight up from behind the neck, you have mobility issues that need addressed.

    • 2 months ago
      Anonymous

      Can confirm. Was struggling with OHP increase, then stopped doing it altogether and started Back Press instead. I used 10kg lower weight, but I tried to do it with perfect form and after few weeks when I tried OHP again it increased by 5kg! That was the largest single increase in my OHP ever.

  13. 2 months ago
    Anonymous

    I do a mix of seated OHP, standing strict press, push press and clean and press. I hit 125 seated today and 135 push press last week. When I started in feb i could barely do 75. WAGMI

    • 2 months ago
      Anonymous

      Seated press and lateral raises.
      Enjoy your press PR.

      Im very intrigued because I also feel like I struggle with OHP gains, if i were to guess maybe my core isnt strong enough.. what am I missing out from dling seated ohp? Is it just core strength?

      • 2 months ago
        Anonymous

        I don't know shit but I can only say how I feel.
        Seated makes it purely shoulders. Standing requires more core and stability and I am more tempted to give hip push.

        • 2 months ago
          Anonymous

          Do you feel like your core is lacking because of the handicap of sitting? What do you do for your core?

          • 2 months ago
            Anonymous

            Nah, I still get core from the standing variations plus other lifts like zercher squats. I do OHP tuesdays and thursdays. one day is seated, the other day is standing. I start with strict press then do push press at the end of the set.

            • 2 months ago
              Anonymous

              Okay interesting. My idea waa to completely get rid of the standing ohp and replace it with the seated variant but now im thinking maybe the seated i do low rep high weight and the standing i do lower weight and higher rep

              • 2 months ago
                Anonymous

                Not a bad plan. Keep it interesting, have 2+ compound movements for a body part and rotate them

              • 2 months ago
                Anonymous

                Ill look into that thanks. Im currently doing a 5x5 variation with some accessory lifts thrown in

      • 2 months ago
        Anonymous

        No, it's delt and tricep strength. Seated pressing takes balance out of the equation and lets you focus entirely on training shoulders and triceps. You should be doing moderate volume/high intensity with your standing press, and high volume/low-moderate seated at an angle (whichever angle is next on the bench, don't do it completely upright).

        • 2 months ago
          Anonymous

          >moderate volume/high intensity with your standing press, and high volume/low-moderate

          What do you mean by this? Thanks for the tip about not sitting directly vertically

          • 2 months ago
            Anonymous

            Volume is reps and intensity is weight.
            Low volume/High intensity = Few reps, heavy weight (3-5 reps)
            Moderate volume/Moderate intensity = More reps, but not quite as heavy (5-8 reps)
            High volume/Low intensity = Light weight baby, lots of reps (10-12)

            • 2 months ago
              Anonymous

              Oh yeah of course makes sense. My plan was actually to do the opposite of what youre describing, since I will have more stability sitting down. Lower volume/higher intensity seated and high volume low intensity with the standing ohp

              • 2 months ago
                Anonymous

                >My plan was actually to do the opposite of what youre describing
                You need your body to get used to holding heavy weight over head while you're standing. If you do all your heavy work sat down, the moment you try to do it stood up you'll be wobbling around all over the place.

              • 2 months ago
                Anonymous

                Alright thanks I appreciate that. But then whats the point of the seated if its not even high intensity?

              • 2 months ago
                Anonymous

                What's the point of seated indeed. 90% of people doing a seated press are just doing a high incline bench.

              • 2 months ago
                Anonymous

                Concentrating on keeping your balance takes more out of you than you'd expect. The bench eliminates that, so you have a greater capacity for reps at a strict angle. If you want to grow your shoulders high reps/low weight sat down is how you do it.

              • 2 months ago
                Anonymous

                so the seated is just to help develop the muscle memory/balance for the heavy standing ohp

              • 2 months ago
                Anonymous

                It's for hypertrophy work that would otherwise be a lot harder (needlessly so) stood up. Learning to balance yourself comes from doing it stood up.
                My next statement is going to sound utterly heretical given this board's opinion of the machine in question.

                Do it in a smith machine.

              • 2 months ago
                Anonymous

                >Do it in a smith machine.
                why?

              • 2 months ago
                Anonymous

                Think about it. You've eliminated the issue of staying balanced on your legs. Now you're in a smith machine that will only move up and down, instead of up, forward, backward, down, left and right.

                It's literally the only thing the smith machine is good for.

              • 2 months ago
                Anonymous

                what about standing ohp in the smith? or is that defeating the purpose of the ohp?

              • 2 months ago
                Anonymous

                It's for hypertrophy work that would otherwise be a lot harder (needlessly so) stood up. Learning to balance yourself comes from doing it stood up.
                My next statement is going to sound utterly heretical given this board's opinion of the machine in question.

                Do it in a smith machine.

                >Do it in a smith machine.
                why?

                Think about it. You've eliminated the issue of staying balanced on your legs. Now you're in a smith machine that will only move up and down, instead of up, forward, backward, down, left and right.

                It's literally the only thing the smith machine is good for.

                important to remember, look up the specific manufacturers bar weight on the smith machine so you don't have a nice day trying to unrack something you cant handle

              • 2 months ago
                Anonymous

                Or start with a lower weight when doing something new and work your way up like a normal person.

              • 2 months ago
                Anonymous

                if you're small it might work but most people are too tall for a good ohp in the smith machine.

              • 2 months ago
                Anonymous

                >or is that defeating the purpose of the ohp?
                Yes. Like I said, seated is purely for hypertrophy with any limiting factors.

              • 2 months ago
                Anonymous

                Without any limiting factors******

              • 2 months ago
                Anonymous

                This will work if you're 4 feet tall.

      • 2 months ago
        Anonymous

        Almost definitely your mobility isn't good enough and your upper back is weak. The fun part is once your upper back gets crazy strong it's so tight your mobility sucks.

        • 2 months ago
          Anonymous

          I mean maybe? I did 10 pullups today after also barbell rowing 5x5, so i feel like if anything my back relatively stronger than the rest of my body

  14. 2 months ago
    Anonymous

    I shoulder press 115 pound dumbbells for four reps and strict OHP 185 for four reps. Since most people in commercial gyms don’t go heavy on shoulders or completely neglect them, people look at me like I’m insanely strong

    • 2 months ago
      Anonymous

      What's the ROM on your DB press dude? You should definitely be able to barbell press more than DB. My barbell strict press is 215 for 1 and DB is 90lbs for 3 but I also sit the dumbbells on my shoulders each rep. I see a lot of people DB pressing and not even lowering it below the top of their head.

      • 2 months ago
        Anonymous

        My db press brings the top of my first to the bottom of my ear. You absolutely should not be able to strict ohp more than a seated dumbbell press. You’re probably push pressing

        • 2 months ago
          Anonymous

          >first
          Fist*

        • 2 months ago
          Anonymous

          >more balanced weight distribution stabilized across a bar
          Yeah, like I thought, you're cutting a good 4-6 inches out of the ROM on your DB press.

  15. 2 months ago
    Anonymous

    Do heavy weight dips and watch your OHP start moving along just fine. Try it.

    • 2 months ago
      Anonymous

      I'm stupid and I used the same grip I did for my bench press for my OHP. It may sound lame but I watched a Jeff Cavaliere video where he tightened up his grip and I tried it out and it honestly works, I moved up 10 pounds for a full 5 reps.

      these. do some heavy tricep accessories and bring your hands to about shoulder width apart if not a bit closer.

  16. 2 months ago
    Anonymous

    >keep swaying left and right even when lifting half my 5rm
    >ruin my set almost immediately

  17. 2 months ago
    Anonymous

    Its simple
    Decrease the weights a bit and increase the reps so that by the end of the workout your muscles are sore
    I've noticed leg muscles work this way as well for some reason

  18. 2 months ago
    Anonymous

    >finally hit lmao1plate
    >shoulders are still small

    Thanks Rippetoe

    • 2 months ago
      Anonymous

      1plate isn't very much, your shoulders are small because they're not very strong.

      • 2 months ago
        Anonymous

        >expects to look like roider without actually using the roids

    • 2 months ago
      Anonymous

      Gotta do lateral raises

  19. 2 months ago
    Anonymous

    I'm stupid and I used the same grip I did for my bench press for my OHP. It may sound lame but I watched a Jeff Cavaliere video where he tightened up his grip and I tried it out and it honestly works, I moved up 10 pounds for a full 5 reps.

    • 2 months ago
      Anonymous

      I do it like that on purpose (wide)

  20. 2 months ago
    Anonymous

    Do more sets and reps, do an assistance exercise for triceps.

  21. 2 months ago
    Anonymous

    I'm stuck at 3 sets of 4 at 140 lbs and I'm scared bros.. OHP was increasing so fast before

  22. 2 months ago
    Anonymous

    Don't worry OP in 14 months time I managed to increase my 1RM from 62.5kg to ... 72.5kg! That's the kind of natty progress you can expect from OHP.

  23. 2 months ago
    Anonymous

    I've done pin presses to increase ohp to 200lb

  24. 2 months ago
    Anonymous

    Rotate your overhead variation every three weeks, that will help hit any weak spots. Standard ohp, z press, seated dbs, push press, etc

  25. 2 months ago
    Anonymous

    Just hit 70 kg strict ohp triple, wagmi bros

  26. 2 months ago
    Anonymous

    Just do reverse pullups against a wall for bodyweight at various angle until you can do vertical. Then add weight. It's much nicer than OHP.

  27. 2 months ago
    Anonymous

    Volume, volume, volume, you gay. Just in the span of 4 days I've done 155 3x12, 185 3x10, and today 1pl8 3x15.

  28. 2 months ago
    Anonymous

    OHP is a meme lift. Just do db press or a hammer strength should press thing

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