>stall. >deload. >get back to working weight. >stall

>stall
>deload
>get back to working weight
>stall

Repeat

  1. 5 months ago
    Anonymous

    Same, bro. Delts are bastards and the OHP is tricky moron. I wish dudes with heavy presses would just share their secrets.

    • 5 months ago
      Anonymous

      it's G&G.
      Gear and genetics.
      Also heavy presses are unlikely to be strict.

      • 5 months ago
        Anonymous

        I don't buy the steroid shoulder meme.
        It's just a highly technical lift with less increments in the progression and the delts are complicated because it's three significantly different muscles, all mechanically disadvantaged for weight induced stress.
        Sure you won't press as much or have as much mass as someone on roids, but there's no reason you can't get them popped out too. People who are good at doing this just so happen to be people who would be more likely to roid.

        • 5 months ago
          Anonymous

          >It's just a highly technical lift
          how? it was the first one to "click" for me, by far

          • 5 months ago
            Anonymous

            Some people are cut out for it to be their best lift but it's still finicky. I'll fail a press at 85% of my max because my eyelids were at the wrong angle and I didn't time my breathing with the tides in New Zealand.

    • 5 months ago
      Anonymous

      just keep doing it and push yourself to push heavier stuff, same with every exercise

  2. 5 months ago
    Anonymous

    literally me

  3. 5 months ago
    Anonymous

    >deloading ohp
    NGMI. Better increase weight and reduce reps. It's a weird lift that way.

    • 5 months ago
      Anonymous

      I'm doing 3x5. When I stall should I try 5x3?

      • 5 months ago
        Anonymous

        Not him, but yes, that's fine. However, treat finishing the last 2 sets as optional. What I mean is that if you fail reps on the last 2 still go up in weight next session, so long as you successfully completed the first 3 sets.
        Once you're 10-15lbs over your previous working weight for 5, you're going to fail hard. Sets of 1-2 all around. This is fine, roll with it, then return to working weight the session after. It'll feel like you're pressing a broom handle.

      • 5 months ago
        Anonymous

        If you're not fully recovering from three sets, what makes you think you'll be able to recover from five?

        • 5 months ago
          Anonymous

          Both are 15 reps in total so I thought it's volume that's the important thing and that's not changing

          • 5 months ago
            Anonymous

            That he's doing 2 less reps per set. Pretty simple, man.

            >"two less reps per set"
            If you continue to apply progressive overload, you will end up using more weight on a 5x3 than you can on a 3x5. The weight will be greater to compensate for the shorter sets, and the stress on the body, per set, will be roughly the same. You're going from 3 hard sets in a session to 5 hard sets in a session.
            So I'll ask again: If you can't recover from 3 sets, what makes you think you can recover from 5 sets?

            • 5 months ago
              Anonymous

              Er, yeah, but that's kind of the point. The point isn't do to do more work per se, but simply to work under a heavier load before returning to ones previous working weight for 5 reps.
              As I said, the guy should treat the last 2 sets as pretty much optional. If he wants the little extra volume sure why the hell not, but to not consider them in terms of successful completion of the exercise, since, as you imply, they'll probably fail.

          • 5 months ago
            Anonymous

            Volume is measured by the number of sets. The reps are irrelevant.

            • 5 months ago
              Anonymous

              Hmmmmm

        • 5 months ago
          Anonymous

          That he's doing 2 less reps per set. Pretty simple, man.

  4. 5 months ago
    Anonymous

    is 1rm 65kg good? also try different exercises.

  5. 5 months ago
    Anonymous

    ok? muh deload lol, deload for what? i really doubt that you were so gassed up and just aching to let your body have a rest lmao
    do some substitute exercises, like dumbbell shoulder presses. work on your core, breathing, technique, pace etc. you probably just reached your soft cap for progressing in lifts just by showing up and putting mindlessly more weight on the bar.

    also you might be putting too much weight on bar. i swear to god people think they can only add 5kg per side at minimum. utilize the 1kg's.

  6. 5 months ago
    Anonymous

    ive basically given up and treat it as an accessory now. if my bench goes up enough hopefully it will get unstuck

  7. 5 months ago
    Anonymous

    I pushed out 3x3 (+1) of 55kg this morning of OHP.
    On a failed set after my 3rd set of 3, I almost passed out at the top part.
    I had a static noise in my ears. Like, the music I listened to only played one constant note and tunnel vision started to occur.
    I start my OHP from a powerclean because somehow, I do heavier lifts from there.
    I don't know what is going on.
    My dumbbell bench press this afternoon suffered after my OHP this morning. Pissweak effort, but I pressed 37.5kg dumbbells each arm for 3x3 last session but this time, I couldn't get 35kg up for one.
    I am a broken man
    Today at work I ate a container of rice and chicken with assorted vegetables and had 6 slices of pizza.
    I don't know how I stalled so hard on the bench and how I broke new ground on my OHP despite running on an empty stomach, hlep.

  8. 5 months ago
    Anonymous

    idk about you op but this is one of those exercises where i just have to make jumps in weight even if it doesnt make sense. i can only manage 2 reps of 80kg but i can grind out an 85.
    for reference im 83kg 178cm. havent measured my arms but pretty sure arm length would really affect what kind of training is more optimal.

    • 5 months ago
      Anonymous

      Yes, this
      I was above bodyweight for 2 reps and could have kept going further if I wanted to
      Its the volume in them that is absolutely painful

  9. 5 months ago
    Anonymous

    No but theres a reason you should do it and grind the fuck out of it
    Zoomers have a hard time lateral raising 5kg for 10 reps because they dont do OHP

    • 5 months ago
      Anonymous

      >Zoomers have a hard time lateral raising 5kg for 10 reps because they dont do OHP
      I've had to break all my lifters like motherfucking horses, come in thinking OHP and other basics aren't necessary...but I still wanna get stronger and bigger brah. It's always one of two problems, zero work ethic or an eating disorder.

  10. 5 months ago
    Anonymous

    Take a couple of weeks off ohp and replace it with pikehandstand pushups

    • 5 months ago
      Anonymous

      finally some real advice

  11. 5 months ago
    Anonymous

    eat more fgt
    and I don't mean "eat more cock" as you would normally think
    food. eat food with lots of protein in it
    also, sleep more
    and I don't mean "sleep with more fags" just actual sleep, you need 8 hours per night and if you lift heavy a cat-nap in the afternoon before going back to the gym is also good

    • 5 months ago
      Anonymous

      thanks for clarification

  12. 5 months ago
    Anonymous

    Add more volume
    Unironically lower the weight and start doing higher reps
    Has worked for me, at least

  13. 5 months ago
    Anonymous

    Maybe try something else? Like others said do heavier/more sets.
    Increase frequency with submaximal weight.
    Get your bench up, strengthen triceps with CG bench press.
    Incorporate push press.

  14. 5 months ago
    Anonymous

    Dumbbell shoulder press. Got me from stuck at 60kg for months to 70kg

    • 5 months ago
      Anonymous

      >can DB OHP 40kg in each hand for 3-5 reps
      >max OHP 1rm is 82kg
      fuck this gay earth

      • 5 months ago
        Anonymous

        seated?

        • 5 months ago
          Anonymous

          not op but i do standing and can lmao55lbs each side DB and only 35lbs on barbell =/

  15. 5 months ago
    Anonymous

    It's very possible you don't have the shoulder mobility to properly activate your upper back during the second part of the lift. If you can't do a good behind the neck press with the bar, you need work.
    I press 195, which isnt huge but decent. What works for me is high frequency, overhead pressing 3x a week but using different variations to overload various things. High rep btn bb press, mid weight strict press, high weight push press and jerk.

  16. 5 months ago
    Anonymous

    microplates anon. Makes no sense to go up on both OHP and deadlift 5lbs at a time.

  17. 5 months ago
    Anonymous

    more like squats
    poverty squat bros wya

  18. 5 months ago
    Anonymous

    >115x5(x3)
    >120x3(shit form)
    >125x0
    Gonna try 117.5 tomorrow bros wish me luck

    • 5 months ago
      Anonymous

      >doing 115x5 three times and expecting to go up
      You'd probably get more reps in if you did
      >115x5
      >120x3
      >122.5x2
      >125x1
      Remember do squeeze your ass like someone's going to try to jab a thumb in it.

      • 5 months ago
        Anonymous

        >squeezing your ass when someone tries to put a thumb in it
        >IST
        Pick one.

  19. 5 months ago
    Anonymous

    >stall
    >gain weight
    >bloat up eating carbs and glycerin
    >goes up
    >use extremely strict form and go down 30lbs for reps
    >repeat
    OHP goes up 1lb per 2lb of bw in my experience
    It's that easy, manlets need not apply
    >t. 6'3 235lbs

    • 5 months ago
      Anonymous

      I thought it was easier for manlets to ohp not that I'm one or anything

  20. 5 months ago
    Anonymous

    If you keep stalling try adding weight and doing 3x5 push press and then one or two sets of ohp. Seems to have worked for me at least. I also do kettlebell snatches on rest days so it could be that too.

  21. 5 months ago
    Anonymous

    you have to eat more if your stalling

  22. 5 months ago
    Anonymous

    This and weighted dips are the only lifts that make me feel alive.

  23. 5 months ago
    Anonymous

    still very much a DYEL (not even 1 pl8ing OHP yet) but when I started doing Arnold Presses twice a week my OHP skyrocketed and its still going up

  24. 5 months ago
    Anonymous

    >falling for the OHP garden gnome

    It's a meme lift that does nothing for you but waste your time there are better lifts to develop muscle

    • 5 months ago
      Anonymous

      show me those muscles

  25. 5 months ago
    Anonymous

    >squeeze glutes like there's a rapist trying to get in your asshole
    >keep arms and elbows in front
    tldr fix your form

  26. 5 months ago
    Anonymous

    only thing that broke my stall was frauding went from 90 lb for 5 to 120 for 5 within a week
    i am a small dude

  27. 5 months ago
    Anonymous

    >suck at bb ohp
    >still doings it
    >chasing a number for ???

    why do you even bother doing ohp anyway. you don't need to, and its highly unlikely any of you are into strongman where it would matter.

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