finding difficult to Over head press
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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.14 -
Silentpadna wrote: »You graph your lifting weight and then create an exponential tend line which has a form of A(1-e^(Bt)). You want Excel to predict A which is your lifetime maximum lifting weight.
https://www.explainxkcd.com/wiki/index.php/2048:_Curve-Fitting
I forgot to add the negative before B, but the logarithmic of infinity is infinity, whereas e^(-Bt) is zero. Logarithmic will never reach a constant.
Why is there a flag on this?
Either way, I'm not all this math (which is great BTW) is beneficial for what our OP wants. What the OP needs is patience.
When I see posts that IMO use the flags incorrectly, I Flag > Report > Other and add a note such as "Misflagged for Abuse" so the mods can take a look and judge for themselves.1 -
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.
This is a really good post.
When you stall the saying "take two steps back to make one step forward". .....is the truth!2 -
amazing, i am getting the best sleep of my life and i eat good healthy nutritious food
Also what would be very helpful is a video of your press session to help identify any form issues. It could also be that what you think is hard is indeed not and you just need to learn how to move heavier weights, which is also easy to identify in a video via bar speed...
i already have a bad rep on this forum, cant share any videos publicly unless you are some well know instagram trainer who i could trust to give me good advice then sure i could DM you1 -
When I did this program the OHP was my lowest weight lift as well and took the longest to see progress. I think that’s normal because the muscles in your neck and shoulders are considerably smaller than your legs and back.
Building muscle takes time, and eating at a surplus (unless you’re really new to lifting). My oldest son is 28, tall and thin, and he has to pretty much eat everything in sight and work really hard to put on muscle.1 -
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.2 -
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...8 -
Having done strong lifts I think it’s a great program. Depending on the version it will graph your progress for you. You can also adjust how many reps per set you are doing in the app. When I started OHP I was using just the bar - and that was heavy for my at 45lb. I actually did the bar for everything all 3 workouts of week one as a baseline. After a year my max was at 75lb, and 65lb was what I could do 5x5 of with good form. It progressed much slower than the other lifts for me as well.
I’m not lifting now and have had to take nearly a year off but it is the program I’ll use when I start again. It’s a good program. Just follow it and trust the process.
The app will even tell you that failure is part of the process and it will not increase weight until you can complete the 5x5 at the given weight.2 -
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.
Are you twelve years old? Seriously?
All the people you see who have ‘fit physiques’ started with some variation of what you’re doing now and worked for it. For months or years. What they are doing now is not relevant to you, because you haven’t built that foundation yet. You need to build the foundations before you can noodle about with window dressing. Unless you want to end up a weakly string bean with weirdly disproportionate biceps, I guess.
There are no shortcuts. If you want it, you have to do it the ‘boring’ way the same as everyone else.
And you know what? Life is fair. It gives a fit physique to the people who are willing to graft and grind for it over the course of a year or more. It doesn’t give it to people who start whingeing that it’s ‘boring’ a week in.
Oh, and you’re probably not going to build muscle if you’re currently in a calorie deficit. Muscles need building materals.26 -
Jon you have had good advice here. Maybe lifting isn’t the thing for you.
Stronglifts is a good novice programme. If you find it boring then try something else. But beware of keep changing programmes too often. There isn’t a programme out there they is magically gonna make you look ripped. The insta people have all put in years of hard work. It isn’t glamorous it’s just years of training week in week out and appropriate nutrition tailored to goals.11 -
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.
21 -
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 -
-
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 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.
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
This discussion has been closed.
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