finding difficult to Over head press
Replies
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Comparing yourself to other people is a dead end endeavor there is always somebody who is better without putting in the effort you have.
The only thing that matters is continuously making a legitimate attempt to be better than you were yesterday.
If you don’t have the patience required to build a base of strength in the squat, bench, press, and deadlift then you will also not have the discipline required to achieve your goals.
Which is ok, like I said this is not for everybody...
which I am doing. I just think this program is a bit too basic for me. I mean I am not at the beginner stage or just starting to hit. I think I can do more than 1 rep of deadlift in a set. I need a modified program.
This strong lift program is like for beginners who probably have never hit the gym. I have been hitting the gym for over 10 years.1 -
Comparing yourself to other people is a dead end endeavor there is always somebody who is better without putting in the effort you have.
The only thing that matters is continuously making a legitimate attempt to be better than you were yesterday.
If you don’t have the patience required to build a base of strength in the squat, bench, press, and deadlift then you will also not have the discipline required to achieve your goals.
Which is ok, like I said this is not for everybody...
which I am doing. I just think this program is a bit too basic for me. I mean I am not at the beginner stage or just starting to hit. I think I can do more than 1 rep of deadlift in a set. I need a modified program.
This strong lift program is like for beginners who probably have never hit the gym. I have been hitting the gym for over 10 years.
Dude you've been hitting the gym for 10 years but you can't bench press with good form. in fact you still don't know which muscles you should be using to perform the exercise.
If you don't call that beginner....
Nobody's forcing you to use any program and nobody's promising you any results.
You've been given some options and the benefit of time from a lot of people with a lot of experience.
You're an adult and after receiving the input you can now make your own choices as to how you should, or should not move forward.
And the results you do or do not get out of this are 100% your choice, based on your effort and effectiveness; but, most importantly, it is 100% your personal responsibility to choose how you proceed.
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Jon I’ve been a gym goer for 25 years. Most of that time was me just messing about on cardio machines etc or randomly picking up some dumbbells. Until you have been running a programmme consistently you are still a novice in lifting terms. There’s no shame in that.
I’ve been lifting consistently for 3 years now. I’m barely an intermediate and my technique on lots of the lifts still needs plenty of work. I’m cool with that though.12 -
which I am doing. I just think this program is a bit too basic for me. I mean I am not at the beginner stage or just starting to hit. I think I can do more than 1 rep of deadlift in a set. I need a modified program.
This strong lift program is like for beginners who probably have never hit the gym. I have been hitting the gym for over 10 years.
Would you be so kind as to provide your training log for the entire time you have been running strong lifts 5x5?
For example:
W1
D1
Squat 5 x 5 x 115
Bench 5 x 5 x 95
Deadlift 1 x 5 x 135
D2
Squat 5 x 5 x 120
Press 5 x 5 x 55
Row 5 x 5 x 105
D3
Squat 5 x 5 x 125
Bench 5 x 5 x 100
Deadlift 1 x 5 x 145
W2
D1
Squat 5 x 5 x 130
Press 5 x 5 x 60
Row 1 x 5 x 110
D2
Squat 5 x 5 x 135
Bench 5 x 5 x 105
Deadlift 1 x 5 x 155
D3
Squat 5 x 5 x 140
Press 5 x 5 x 65
Row 1 x 5 x 115
etc...
Thanks3 -
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Many people have poor shoulder mobility/flexibility due to injuries, poor postuee or other reasons. Search for basic sceeens you can do to check shoulder movement patterns.
There are some simple tests in this arricle. More if you Google
https://www.t-nation.com/training/30-days-of-shoulders-1-100 -
Comparing yourself to other people is a dead end endeavor there is always somebody who is better without putting in the effort you have.
The only thing that matters is continuously making a legitimate attempt to be better than you were yesterday.
If you don’t have the patience required to build a base of strength in the squat, bench, press, and deadlift then you will also not have the discipline required to achieve your goals.
Which is ok, like I said this is not for everybody...
which I am doing. I just think this program is a bit too basic for me. I mean I am not at the beginner stage or just starting to hit. I think I can do more than 1 rep of deadlift in a set. I need a modified program.
This strong lift program is like for beginners who probably have never hit the gym. I have been hitting the gym for over 10 years.
If you have been lifting for ten years without ever learning correct form or which muscles you are working with compound lifts, then lifting is not for you and you should give up now.
If you have been doing things other than lifting for those ten years, then you are a beginner.11 -
Silentpadna wrote: »OP, if you want biceps, I would recommend the following:
1. Continue on strong lifts
2. Have patience
3. Continue on strong lifts
4. Have patience
5. After a time longer than you think, when your dead lift approaches 300+ for reps (you are about the same size as me, but I'm 25 years older and 20 pounds heavier), so I know over time it will get there, add chin-ups to your routine. If you can't do them, start with either lat pull downs or a chin up "machine" that has an assistance component and work your assistance weight down. You'll get all the benefits of a curl, but you'll augment strength in your core, your back, and your shoulders.
6. Have patience.
If you want your overhead press to improve, see above.
I think most folks who do programs like this - or similar will agree that the OHP is the slowest mover of the lifts. For me, it was always the one that stalled first and most often, that I would need to take a step back every once in a while and go ahead. It is a movement whose form is very important. Most people trip up when they do not engage their entire kinetic chain in the movement. You have to tighten everything for this lift to give the most benefit - and for your growth in it to be the most steady.
To give you an idea, my reps went up pretty steadily until I reached about 105 pounds. I failed the reps on that for 3 straight sessions. Then went back to 85 and worked back up. Passed 105 and stalled again at 120. Backed off to 100 or so, and worked back up. Lather, rinse, repeat. Now, about 1.5 years later, was repping close to 160 for 5 (before a recent car accident - which has sent back down to about 125). It is a process.
Remember that failing reps is a normal part of your progression at times. Follow what the program says about this.
This is going to take time. It takes consistent, regular work.
Have patience.
I cant have patience when i look at people like this guy
https://www.youtube.com/watch?v=qZ0n3N59VnM
who have a solid physique by doing more or less the same exercises I was doing in my original routine but now I only have to stick to 3 exercises for god knows how long and no guarantee when i will see big forearms and big biceps but other people can hit the gym do all sorts of exercises and get a fit physique!
Why do I have to stick to such a boring routine? life is not fair.
Igor has been training for over ten years , correctly, and has competed in power lifting and body building shows. He gives great advice for all levels but that’s the one you focus on?
I see some of the same people at my gym that I have seen every week for the last 4 years. They look exactly the same. Their form , programming and intesity are sub par at best13 -
cupcakesandproteinshakes wrote: »Jon I’ve been a gym goer for 25 years. Most of that time was me just messing about on cardio machines etc or randomly picking up some dumbbells. Until you have been running a programmme consistently you are still a novice in lifting terms. There’s no shame in that.
I’ve been lifting consistently for 3 years now. I’m barely an intermediate and my technique on lots of the lifts still needs plenty of work. I’m cool with that though.
Agree with this. There is no shame in being a novice. At age 54, when I began to train, I was a novice. Now I'm 56. Not a novice in the strictest sense. But let me say this: you should want to be a novice!!!!!!! The reason is that novice training is the training that actually goes the quickest - gives you the strength gains the quickest. Strength gains are what build the foundation for the physique you want.
I was a in a bad car accident 3 months ago. Just got back in the gym. Guess what kind of program I'm doing? That's right.......novice. I'll do that again until I can't. Then I'll go intermediate. But only when it's time.
If you don't have the patience for a novice program, I don't know what more to tell you.
There is no physical way to build strength and muscle other than to stress (with overload) /recover / and adapt to the previous stress. Period. It's the only way this works. You can't speed it up (legally), you can't try to go up in weight too quickly, you can't have a beach body in 8 weeks and can't expect to get the results that internet marketers and many book sellers promise you. You have to put in the work, you have to eat in manner that supports the work. You have to rest and recover. You have to be willing to work the process over time.
14 -
Silentpadna wrote: »OP, if you want biceps, I would recommend the following:
1. Continue on strong lifts
2. Have patience
3. Continue on strong lifts
4. Have patience
5. After a time longer than you think, when your dead lift approaches 300+ for reps (you are about the same size as me, but I'm 25 years older and 20 pounds heavier), so I know over time it will get there, add chin-ups to your routine. If you can't do them, start with either lat pull downs or a chin up "machine" that has an assistance component and work your assistance weight down. You'll get all the benefits of a curl, but you'll augment strength in your core, your back, and your shoulders.
6. Have patience.
If you want your overhead press to improve, see above.
I think most folks who do programs like this - or similar will agree that the OHP is the slowest mover of the lifts. For me, it was always the one that stalled first and most often, that I would need to take a step back every once in a while and go ahead. It is a movement whose form is very important. Most people trip up when they do not engage their entire kinetic chain in the movement. You have to tighten everything for this lift to give the most benefit - and for your growth in it to be the most steady.
To give you an idea, my reps went up pretty steadily until I reached about 105 pounds. I failed the reps on that for 3 straight sessions. Then went back to 85 and worked back up. Passed 105 and stalled again at 120. Backed off to 100 or so, and worked back up. Lather, rinse, repeat. Now, about 1.5 years later, was repping close to 160 for 5 (before a recent car accident - which has sent back down to about 125). It is a process.
Remember that failing reps is a normal part of your progression at times. Follow what the program says about this.
This is going to take time. It takes consistent, regular work.
Have patience.
I cant have patience when i look at people like this guyhttps://www.youtube.com/watch?v=qZ0n3N59VnM
who have a solid physique by doing more or less the same exercises I was doing in my original routine but now I only have to stick to 3 exercises for god knows how long and no guarantee when i will see big forearms and big biceps but other people can hit the gym do all sorts of exercises and get a fit physique!
Why do I have to stick to such a boring routine? life is not fair.
Ways in which to (unintentionally ?) undermine all of the hard work someone has done in order to get where they are.
If you aren't willing to be patient then you'll just have to accept where you're at now. It's not even like you will have plateaued either, rather you will not have come anywhere near reaching your potential because you're not allowing yourself to do so.6 -
Between this post and the previous bench press post I'm finding it very difficult to not write the posts off as a weird trolling cry for attention.15
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I don’t think this is a troll. It’s a real person who is struggling with new ideas. And struggling with all the myths there are out there on the inter webs about fitness which conflict with the info he is getting on here.
He may be young, naive, indecisive and resistant to advice. But not a troll.3 -
cupcakesandproteinshakes wrote: »I don’t think this is a troll. It’s a real person who is struggling with new ideas. And struggling with all the myths there are out there on the inter webs about fitness which conflict with the info he is getting on here.
He may be young, naive, indecisive and resistant to advice. But not a troll.
One does wonder why someone so very resistant to advice keeps asking for it.
Anyone else get the impression that the OP is looking for someone to say 'your original workout plan was a piece of genius, well done, stick with it and you'll have the physique of your dreams within a month' and is getting increasingly frustrated with everyone's stubborn insistence on being ethical and offering good and accurate advice instead?13 -
cupcakesandproteinshakes wrote: »I don’t think this is a troll. It’s a real person who is struggling with new ideas. And struggling with all the myths there are out there on the inter webs about fitness which conflict with the info he is getting on here.
He may be young, naive, indecisive and resistant to advice. But not a troll.
One does wonder why someone so very resistant to advice keeps asking for it.
Anyone else get the impression that the OP is looking for someone to say 'your original workout plan was a piece of genius, well done, stick with it and you'll have the physique of your dreams within a month' and is getting increasingly frustrated with everyone's stubborn insistence on being ethical and offering good and accurate advice instead?
Yes. I think almost everyone has had that impression since the bench press thread. And if that’s what he’s looking for he’s seriously out of luck, because what he was doing before was absolute trash. Trash. He’s had the answers to his problem spoon fed to him time and again but he just can’t let go and do what he needs to do to succeed.7 -
Silentpadna wrote: »OP, if you want biceps, I would recommend the following:
1. Continue on strong lifts
2. Have patience
3. Continue on strong lifts
4. Have patience
5. After a time longer than you think, when your dead lift approaches 300+ for reps (you are about the same size as me, but I'm 25 years older and 20 pounds heavier), so I know over time it will get there, add chin-ups to your routine. If you can't do them, start with either lat pull downs or a chin up "machine" that has an assistance component and work your assistance weight down. You'll get all the benefits of a curl, but you'll augment strength in your core, your back, and your shoulders.
6. Have patience.
If you want your overhead press to improve, see above.
I think most folks who do programs like this - or similar will agree that the OHP is the slowest mover of the lifts. For me, it was always the one that stalled first and most often, that I would need to take a step back every once in a while and go ahead. It is a movement whose form is very important. Most people trip up when they do not engage their entire kinetic chain in the movement. You have to tighten everything for this lift to give the most benefit - and for your growth in it to be the most steady.
To give you an idea, my reps went up pretty steadily until I reached about 105 pounds. I failed the reps on that for 3 straight sessions. Then went back to 85 and worked back up. Passed 105 and stalled again at 120. Backed off to 100 or so, and worked back up. Lather, rinse, repeat. Now, about 1.5 years later, was repping close to 160 for 5 (before a recent car accident - which has sent back down to about 125). It is a process.
Remember that failing reps is a normal part of your progression at times. Follow what the program says about this.
This is going to take time. It takes consistent, regular work.
Have patience.
I cant have patience when i look at people like this guyhttps://www.youtube.com/watch?v=qZ0n3N59VnM
who have a solid physique by doing more or less the same exercises I was doing in my original routine but now I only have to stick to 3 exercises for god knows how long and no guarantee when i will see big forearms and big biceps but other people can hit the gym do all sorts of exercises and get a fit physique!
Why do I have to stick to such a boring routine? life is not fair.
The only thing you need to change is your perception.
Anyone with a solid physique acquired this from effort and patience. Take a good long look at yourself and your behavior before focusing on others. Instead of wallowing in envy study the successful and modify their behavior to your own life. Often this comes down to nothing more than discipline and time.4 -
@jonmarrow I watched the video you posted. I'm not sure what you're seeing, but I'm seeing the dude in the video doing all the major strong lifts moves. The only exception are he did single arm rows instead of barbell rows and all the way at the end he did some bicep curls. Other than that he did dead lifts, OHP and bench press.
You seem really frustrated by everyone telling you that you have to do the work but the video you posted is Arnold telling you that you have to do the work while you watch a guy do what everyone here is telling you that you need to do.
There's no magic pill. You just need to do the work. It doesn't come fast or easy, but you'll get there.11 -
@jonmarrow I watched the video you posted. I'm not sure what you're seeing, but I'm seeing the dude in the video doing all the major strong lifts moves. The only exception are he did single arm rows instead of barbell rows and all the way at the end he did some bicep curls. Other than that he did dead lifts, OHP and bench press.
You seem really frustrated by everyone telling you that you have to do the work but the video you posted is Arnold telling you that you have to do the work while you watch a guy do what everyone here is telling you that you need to do.
There's no magic pill. You just need to do the work. It doesn't come fast or easy, but you'll get there.
@jonmarrow write "I need to do the work" 1,000 times or until it sinks in
9 -
SL5×5 is a strength template for beginners that should be run only for a few months for optimal results until you begin to stall.
It's not a hypertrophy trmplate so I wouldn't except your biceps to grow noticeably.
It's also a LP template. Which will not add sufficient volume enough to progress forever.
Because the template doesn't allow for added volume, I would highly recommend moving onto more advanced programming now you are near end of your novice phase.
2 -
SL5×5 is a strength template for beginners that should be run only for a few months for optimal results until you begin to stall.
It's not a hypertrophy trmplate so I wouldn't except your biceps to grow noticeably.
It's also a LP template. Which will not add sufficient volume enough to progress forever.
Because the template doesn't allow for added volume, I would highly recommend moving onto more advanced programming now you are near end of your novice phase.
The OP is nowhere near the end of his novice phase. He has been doing stronglifts for two weeks. And spent part of that injured due to being too impatient to read or watch anything about technique.14 -
SL5×5 is a strength template for beginners that should be run only for a few months for optimal results until you begin to stall.
It's not a hypertrophy trmplate so I wouldn't except your biceps to grow noticeably.
It's also a LP template. Which will not add sufficient volume enough to progress forever.
Because the template doesn't allow for added volume, I would highly recommend moving onto more advanced programming now you are near end of your novice phase.
The first three statements are agreeable - for the most part. However, as @ceiswyn points out, the OP has not built any real strength foundation. SL 5x5 or SS 3x5 will do that - and will have at least a component of hypertrophy, though not optimal for that. Not sure building hypertrophy early on is as effective as doing so after a strength foundation, but I admit that is speculative on my part.
Personally I would prefer a strength program that has a hybrid component (i.e. one or two basic high weight low rep movements followed by one or two low weight high rep sets where you get a volume component as well).
But the beauty of a novice LP program is its simplicity, which is what I believe the OP needs.
Whatever program he uses, as with all effective programs is that has to use progressive overload. That's the part that seems to be missing....
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Chiefrlg I agree stronglifts is not optimal for hypertrophy and I’m guessing you would recommend one of barbell medicines templates for him. But the beauty of stronglifts is its simplicity. I would worry about over complicating things for him given all his queries and confusion around the basics.4
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why is it that it's been almost a month since I have been on this program, my forearms still look weak? I thought I would at least being to notice solide formation of my forearms. Is this genetics or would I have to wait a bit longer to see the results?2
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many people seem triggered here.. i dont understand what i did to cause such vile reactions. if you lack patience on listening and responding to questions a newbie has to a program, maybe dont respond?2
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which I am doing. I just think this program is a bit too basic for me. I mean I am not at the beginner stage or just starting to hit. I think I can do more than 1 rep of deadlift in a set. I need a modified program.
This strong lift program is like for beginners who probably have never hit the gym. I have been hitting the gym for over 10 years.
Would you be so kind as to provide your training log for the entire time you have been running strong lifts 5x5?
For example:
W1
D1
Squat 5 x 5 x 115
Bench 5 x 5 x 95
Deadlift 1 x 5 x 135
D2
Squat 5 x 5 x 120
Press 5 x 5 x 55
Row 5 x 5 x 105
D3
Squat 5 x 5 x 125
Bench 5 x 5 x 100
Deadlift 1 x 5 x 145
W2
D1
Squat 5 x 5 x 130
Press 5 x 5 x 60
Row 1 x 5 x 110
D2
Squat 5 x 5 x 135
Bench 5 x 5 x 105
Deadlift 1 x 5 x 155
D3
Squat 5 x 5 x 140
Press 5 x 5 x 65
Row 1 x 5 x 115
etc...
W1
D1
Squat 5 x 5 x 0
Bench 5 x 5 x 0
Deadlift 1 x 5 x 0
D2
Squat 5 x 5 x 2.5
Press 5 x 5 x 2.5
Row 5 x 5 x 2.5
D3
Squat 5 x 5 x 5
Bench 5 x 5 x 2.5
Deadlift 1 x 5 x 5
.
.
.
.
I increase each weight by 2.5 except for DL, I increase it by 5
As of week 4, I am at:
W4
D1
Squat 5 x 5 x 25
Press 5 x 5 x 5
Row 1 x 5 x 17.5
D2
Squat 5 x 5 x 27.5
Bench 5 x 5 x 15
Deadlift 1 x 5 x 40
Please tell me when I will start to see solid formation of my forearms? I am noticing sleep benefits and strength benefits but my shape isn't really changing that much.
2 -
@jonmarrow I watched the video you posted. I'm not sure what you're seeing, but I'm seeing the dude in the video doing all the major strong lifts moves. The only exception are he did single arm rows instead of barbell rows and all the way at the end he did some bicep curls. Other than that he did dead lifts, OHP and bench press.
You seem really frustrated by everyone telling you that you have to do the work but the video you posted is Arnold telling you that you have to do the work while you watch a guy do what everyone here is telling you that you need to do.
There's no magic pill. You just need to do the work. It doesn't come fast or easy, but you'll get there.
which I am doing and I never said to hand me over a magic pill.
The program is going great for me. I love it. I can't thank this community enough who first introduced to me the stronglifts program. I am not sure why you are venting in your post like that.
2 -
why is it that it's been almost a month since I have been on this program, my forearms still look weak? I thought I would at least being to notice solide formation of my forearms. Is this genetics or would I have to wait a bit longer to see the results?
Longer. And then longer than that.
Literally everyone has told you it takes MONTHS to see visible results and years to get the muscular physique you seem to want. "Almost a month" on a foundational programme is nothing.
You are the one lacking patience in these forums. Review progress again in 2-3 months.12 -
Please tell me when I will start to see solid formation of my forearms? I am noticing sleep benefits and strength benefits but my shape isn't really changing that much.
Same basic answer. It's going to take time. Work on large muscle groups (hence the compound movements).
The amount of time it takes is going to depend on your consistency, your discipline, your genetics, and your ability to understand what you are doing. What are you going to do when you see results? Are you going to stop? If you are, then don't bother. If aren't, the time is going to pass anyway.
Just get stronger. Period. You should strength train for the rest of your life. Even if you get the results you want.6 -
many people seem triggered here.. i dont understand what i did to cause such vile reactions. if you lack patience on listening and responding to questions a newbie has to a program, maybe dont respond?
You genuinely don’t understand why people might get annoyed at you asking the SAME question for about the fifth time, when they’ve already invested time and effort in giving you detailed and helpful answers that you’re completely ignoring?
And when that question is ‘I’ve been doing this workout for like five minutes, can I be Arnie yet’, you think it’s OTHER PEOPLE’S lack of patience that’s the problem here?16
This discussion has been closed.
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