this actually isn’t a bad idea, OP.
I’ve had success switching to seated dumbell press for a few weeks. I needed more isolation in my shoulders, and shortening the kinetic chain by sitting down helped achieve that.
I do lateral raises on pull day to help improve delt strength
Also if you do any exercises that work out triceps when you're trying to break a new ohp barrier, don't. You use your triceps almost as much as your shoulder muscles for this lift
Do less weight 3x5 with some chains added to help the push through
Then next session more weight 3x5
Add some more accessories
Then try to break the plateau again
Eat and sleep more.
Do more total volume per session and week, if you do say 10 x 3 that's 30 total reps, do 8x4 that's 32 total reps, then 9x4 then 10x4, then 9x5 then 10x5.
At this point you should be able to increase the weight, always try to increase reps and sets before increasing the weight.
When you increase the weight go back to the 10x3 scheme from before or whatever it is that you do and repeat the volume progression I gave you and you will never stagnate again.
Also do assistance exercises after your main lift, one for the triceps and the other for the delts, use the same double progression I described in your assistance lifts too.
You can do this for every lift too.
Also unrelated but why are ohpcels always complaining about not making progress and I never see benchpress chads having this problem.
T.bench press Chad.
Because OHP is notoriously difficult to drive progress on. It stalls the most often, requires the most amount of program changes, and at higher weights, bad technique is more unforgiving than it is with bench pressing.
Is not inherently harder than any other lift, anyone that has issues with any lift are doing the same static progression without understanding that the body adapts to demand.
Doing more volume and working the muscles used in any given lift directly is a foolproof way to progress.
Also rest like 8+ minutes between sets.
The muscles used in OHP need a lot of time to recover. Personally if I rest 6 minutes I'll usually fail the 5th rep, but if I rest 10 minutes, I can easily do 6+ reps (instead of the usual 5).
Except the smaller muscles also get gasses duringgnother compound lifts sucj as bench press as row.
There is a reason why experienced strength coaches recommend lomg rest. You dont get muscle growth bonus points for having a short rest. In fact, some argue that if you can repreat the same nukber of reps after eeating under 3 kinutes then the weight isnt heavy enough.
>There is a reason why experienced strength coaches recommend lomg rest.
Name them. The strength coaches I follow (BBM, RTS, Joey Flexx, DDS, BVB) don't recommend long rests >In fact, some argue that if you can repreat the same nukber of reps after eeating under 3 kinutes then the weight isnt heavy enough.
Allows you to get in more volume
No back support when you're siting on the ground doing them, support from the seat will take away gains from your stabilizing muscles in the shoulders, upperback and core.
the answer isn't some magical assistance exercise.
start varying your rep ranges.
5 reps for 3-4 weeks
3 reps for a week
do a heavy single the last week.
Heavy singles help me break plateaus.
Ill go a month doing a normal routine and if i fail to increase the weight.
Ill spend a week doing my regular workout but with 5-10 heavy singles at around 90% each workout that week.
How often do you do heavy triples, doubles and singles.
If you can consistently do 5x5.
You probably have a mental block.
Happened to me on bench.
I was stuck at 255 for about 2 months.
It would go up like butter but any time i increased the weight it just wouldn't budge.
Yesterday i said fuck it and loaded 275 on the bar after doing my 255.
Failed it the first time then got it up the second after screaming light weight like an autist.
Seated press at a high incline in a Smith machine.
Yes, really.
this actually isn’t a bad idea, OP.
I’ve had success switching to seated dumbell press for a few weeks. I needed more isolation in my shoulders, and shortening the kinetic chain by sitting down helped achieve that.
This, i recently switched to this very exercise cause i broke my foot, and its helping me break through the stal
I do lateral raises on pull day to help improve delt strength
Also if you do any exercises that work out triceps when you're trying to break a new ohp barrier, don't. You use your triceps almost as much as your shoulder muscles for this lift
Try a heavier weight at lowet reps maybe?
Overhead press gasses you pretty good if your arent adding leg in it.
I bumped mine from 175 to 195 I'm 3 weeks with behind the neck press. Just opening your shoulders up with btn makes it so much easier.
how do wide should your grip be? like bench press width?
Wider, index finger on the rings for me. You will know when it's too narrow. You should be spreading the bar really hard and feeling your scaps slide
I've experienced the exact opposite; standard grip BTN pressing is way easier than with a wider grip
>decrease ROM by widening grip
>max increases
That’ll happen.
How often are you pressing?
Also switch to 3x5.
Do less weight 3x5 with some chains added to help the push through
Then next session more weight 3x5
Add some more accessories
Then try to break the plateau again
Try these in this order: Eat more and keep trying, do a one week deload, increase front delt volume
been stuck at 95 5x5 forever
Hitting 100 5x5 for the first time feels amazing. One of my favorite novice milestones.
Eat and sleep more.
Do more total volume per session and week, if you do say 10 x 3 that's 30 total reps, do 8x4 that's 32 total reps, then 9x4 then 10x4, then 9x5 then 10x5.
At this point you should be able to increase the weight, always try to increase reps and sets before increasing the weight.
When you increase the weight go back to the 10x3 scheme from before or whatever it is that you do and repeat the volume progression I gave you and you will never stagnate again.
Also do assistance exercises after your main lift, one for the triceps and the other for the delts, use the same double progression I described in your assistance lifts too.
You can do this for every lift too.
Also unrelated but why are ohpcels always complaining about not making progress and I never see benchpress chads having this problem.
T.bench press Chad.
Because OHP is notoriously difficult to drive progress on. It stalls the most often, requires the most amount of program changes, and at higher weights, bad technique is more unforgiving than it is with bench pressing.
Is not inherently harder than any other lift, anyone that has issues with any lift are doing the same static progression without understanding that the body adapts to demand.
Doing more volume and working the muscles used in any given lift directly is a foolproof way to progress.
Increment by 2.5 lbs or less
Also rest like 8+ minutes between sets.
The muscles used in OHP need a lot of time to recover. Personally if I rest 6 minutes I'll usually fail the 5th rep, but if I rest 10 minutes, I can easily do 6+ reps (instead of the usual 5).
What's your routine?
This is completely retarded; your work capacity is just shit. Generally the smaller the muscles the less time you need
Except the smaller muscles also get gasses duringgnother compound lifts sucj as bench press as row.
There is a reason why experienced strength coaches recommend lomg rest. You dont get muscle growth bonus points for having a short rest. In fact, some argue that if you can repreat the same nukber of reps after eeating under 3 kinutes then the weight isnt heavy enough.
>There is a reason why experienced strength coaches recommend lomg rest.
Name them. The strength coaches I follow (BBM, RTS, Joey Flexx, DDS, BVB) don't recommend long rests
>In fact, some argue that if you can repreat the same nukber of reps after eeating under 3 kinutes then the weight isnt heavy enough.
Allows you to get in more volume
Are you having a stroke?
cringe strokeposter
It's not about cardio.
The muscle just doesn't replenish quick enough.
>The muscle just doesn't replenish quick enough
You don't need 8 minutes unless your sets are all RM or something in which case you're retarded
well I do
I do 5 reps and I'time my rests. If I rest less than 8 minutes I fail the last rep, if I rest 3 more minutes the set is a breeze
Is this bait? I'm a fatass with garbage conditioning and I never need anymore than 3 minutes.
Z press
do them sitting down on the floor with your legs extended forwards parallel to the ground, preferably with dumbells.
This will work your the stabilizing muscles in your shoulder blades, shoulder joints, upper back and core (abs and back).
Use correct form in your barbell rows, make sure you're getting a full contraction in them.
No back support when you're siting on the ground doing them, support from the seat will take away gains from your stabilizing muscles in the shoulders, upperback and core.
progress with dumbells to build your stabilizers and then go back to barbell ohp
people truly have different strength levels
it took me 1 year to OHP 1pl8 while the new guy in the gym only took 1month
Big guy, I doubt anyone here presses 110kg for reps
I got past my plateau by adding in behind the neck OHP in the Smith machine and also swapped to pyramids on ohp, doing 10, 8, 6, 15
110kgs or lbs?
lbs obviously. 110kgx10 would be world class
mf just do 120 for as many as you can and keep pushing that weight.
absolute newfags forgot about progressive overload
microplates help
Be me
Start creatine supplementation
Suddenly i can OHP 1pl8 2x4
This creatine shit really works wtf
you have to eat more protein and press 3-4x a week. I've been stuck on 175 3x5 for 3 months.
the answer isn't some magical assistance exercise.
start varying your rep ranges.
5 reps for 3-4 weeks
3 reps for a week
do a heavy single the last week.
hit 65kg x 4 last week boys. WAGMI
MORE VOLUME AT A LIGHTER WEIGHT!
>MORE VOLUME AT A LIGHTER WEIGHT
>MORE VOLUME
yes
>LIGHTER WEIGHT
no
More weight less reps eat more, ohp is a cunt you'll just stall for no reason it feels like
Eat more and deload.
Heavy singles help me break plateaus.
Ill go a month doing a normal routine and if i fail to increase the weight.
Ill spend a week doing my regular workout but with 5-10 heavy singles at around 90% each workout that week.
I will forever be stuck at 135 x 5.
I think I need more mass.
>I think I need more mass
You need more reps.
How often do you do heavy triples, doubles and singles.
If you can consistently do 5x5.
You probably have a mental block.
Happened to me on bench.
I was stuck at 255 for about 2 months.
It would go up like butter but any time i increased the weight it just wouldn't budge.
Yesterday i said fuck it and loaded 275 on the bar after doing my 255.
Failed it the first time then got it up the second after screaming light weight like an autist.
Press 4-5 times a week heavy.
Have you considered increasing the weight?
Stop doing sets of ten.
Don't breathe during the set.