finding difficult to Over head press
Replies
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What happens when you try and press 5 x 5 x 7.5?
1 -
I'm going to throw my hat in the ring on the idea that this guy might be a troll.
I seriously can't wrap my head around a lot of his posts at this point.
OP - if you're actually serious (which I'm having a hard time believing at this point) - check your ego, check your expectations, throw all your "experience" out the window cause it obviously didn't work, and learn to be patient and take advice.12 -
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?
Because it takes months or years to add size. after 25 years of lifting my arms are about 1.5" bigger than when I started.
In addition, you will not gain much size, if any, in a caloric deficit if you are not taking banned substances, regardless of what program you are running.
Build the base of strength now (running strong lifts), once you lower your bf% to where you are happy and have maxed out gains on stronglifts, then try bulking and switch your program to a more hypertrophy based one.8 -
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.
When we are talking long term training over a life time(which is very important to note), I think it's reasonable to think a few weeks away is close to the end of a LP novice program. A LP novice template really isn't that important compared to any template that have auto regulation that will help with recovery and lowering injury risk. I seriously don't care what program a person uses to start as long as there is adherence and will progress to more advanced programming sooner than later.
I hear you about injuries which is why I'm suggesting any template that includes auto regulation and not one that only increase more intensity every session as the sole means to load progressively. There are way better ways to increase the load than just intensity. Injuries come from poor load management.Silentpadna wrote: »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....
Agree entirely, there are many ways to progressive overload as there are many programs that do so that include auto regulation. I have no problem if someone chooses to run a LP to begin training or if they took a hiatus. I have a problem if a lifter stalls on it and continue to grind, deloads several times to only get back to the same stall weight, or they can't adhere to it and starting making modifications that don't have auto regulation to set up load management and long term success. Is two weeks really that important when we are talking a life time of training? I would hazard not in the least.cupcakesandproteinshakes wrote: »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.
I would recommend any template that has auto regulation with load management, not exclusive to Barbellmedicine by any means. There are many, many suitable templates that would do so. I highly advice any template that is intelligently written that has load management especially to help reduce injury risk.
I have the experience of running SL myself after recovering from cancer treatments/surgeries of nearly one year and walking with a cane for a few years prior due to my progressive joint disease. It was a good choice for me because I had decades of training experience and I could barely stand without assistance at the time. I couldn't even hold a cup of coffee without fear of dropping it so I needed to start light anyway. It can be a good choice for those who are untrained if they can adhere and move on when it's time.
SL can be useful and efficient for a short time for those untrained if they can adhere to it and move on when it's time. There certainly is better templates that are easy to understand if one puts forth the same effort when SL is no longer useful and efficient.
6 -
When we are talking long term training over a life time (which is very important to note), I think it's reasonable to think a few weeks away is close to the end of a LP novice program. A LP novice template really isn't that important compared to any template that have auto regulation that will help with recovery and lowering injury risk. I seriously don't care what program a person uses to start as long as there is adherence and will progress to more advanced programming sooner than later.
….
Is two weeks really that important when we are talking a life time of training? I would hazard not in the least.
Good stuff.
I remember one of the things that inspired me as an older lifter (I had not ever done a progressive overload - or any other structured program), was an article written by Jonathon Sullivan when he talked about the correlation between lack of strength and mortality. In it, he stated more than once "If I could get someone under a bar I could change their life". Of course it doesn't really have to be a barbell, but it's probably the best place to start because of its simplicity in dosing.
Anyway, the bigger picture is that once a person realizes and puts to use the benefits of strength training, I cannot imagine how it would not lead to a lifetime of doing so.
3 -
...
I have the experience of running SL myself after recovering from cancer treatments/surgeries of nearly one year and walking with a cane for a few years prior due to my progressive joint disease. It was a good choice for me because I had decades of training experience and I could barely stand without assistance at the time. I couldn't even hold a cup of coffee without fear of dropping it so I needed to start light anyway. It can be a good choice for those who are untrained if they can adhere and move on when it's time.
BTW, very inspiring. Thanks for sharing this.2 -
what do you mean a "its reasonable to think a few weeks away is close to the end of a LP novice program"? he has only been doing it for a month, with a couple weeks reduced due to injury. how is doing a program 3 of 4 weeks near they end? He just started, nowhere near the endSL5×5 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.
When we are talking long term training over a life time(which is very important to note), I think it's reasonable to think a few weeks away is close to the end of a LP novice program. A LP novice template really isn't that important compared to any template that have auto regulation that will help with recovery and lowering injury risk. I seriously don't care what program a person uses to start as long as there is adherence and will progress to more advanced programming sooner than later.
I hear you about injuries which is why I'm suggesting any template that includes auto regulation and not one that only increase more intensity every session as the sole means to load progressively. There are way better ways to increase the load than just intensity. Injuries come from poor load management.Silentpadna wrote: »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....
Agree entirely, there are many ways to progressive overload as there are many programs that do so that include auto regulation. I have no problem if someone chooses to run a LP to begin training or if they took a hiatus. I have a problem if a lifter stalls on it and continue to grind, deloads several times to only get back to the same stall weight, or they can't adhere to it and starting making modifications that don't have auto regulation to set up load management and long term success. Is two weeks really that important when we are talking a life time of training? I would hazard not in the least.cupcakesandproteinshakes wrote: »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.
I would recommend any template that has auto regulation with load management, not exclusive to Barbellmedicine by any means. There are many, many suitable templates that would do so. I highly advice any template that is intelligently written that has load management especially to help reduce injury risk.
I have the experience of running SL myself after recovering from cancer treatments/surgeries of nearly one year and walking with a cane for a few years prior due to my progressive joint disease. It was a good choice for me because I had decades of training experience and I could barely stand without assistance at the time. I couldn't even hold a cup of coffee without fear of dropping it so I needed to start light anyway. It can be a good choice for those who are untrained if they can adhere and move on when it's time.
SL can be useful and efficient for a short time for those untrained if they can adhere to it and move on when it's time. There certainly is better templates that are easy to understand if one puts forth the same effort when SL is no longer useful and efficient.
Don't confuse him any more than he already is. He should stick with this program, and deload if needed, for 3-9 months, then take your advice on programming. right now he has a very limited strength base and should be able to increase weight (except for maybe OH press) as the program is written if willing to push himself.
10 -
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.
Just a note - it is standard to include the weight of the bar since you are lifting that as well. So, in your week one weights, you lifted 45 not 0.
For the bolded, I hope you mean you add 2.5 to each side of the barbell, meaning increase by 5lbs from the previous lift? You are adding weight equally to both sides of the bar, correct?1 -
what do you mean a "its reasonable to think a few weeks away is close to the end of a LP novice program"? he has only been doing it for a month, with a couple weeks reduced due to injury. how is doing a program 3 of 4 weeks near they end? He just started, nowhere near the endSL5×5 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.
When we are talking long term training over a life time(which is very important to note), I think it's reasonable to think a few weeks away is close to the end of a LP novice program. A LP novice template really isn't that important compared to any template that have auto regulation that will help with recovery and lowering injury risk. I seriously don't care what program a person uses to start as long as there is adherence and will progress to more advanced programming sooner than later.
I hear you about injuries which is why I'm suggesting any template that includes auto regulation and not one that only increase more intensity every session as the sole means to load progressively. There are way better ways to increase the load than just intensity. Injuries come from poor load management.Silentpadna wrote: »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....
Agree entirely, there are many ways to progressive overload as there are many programs that do so that include auto regulation. I have no problem if someone chooses to run a LP to begin training or if they took a hiatus. I have a problem if a lifter stalls on it and continue to grind, deloads several times to only get back to the same stall weight, or they can't adhere to it and starting making modifications that don't have auto regulation to set up load management and long term success. Is two weeks really that important when we are talking a life time of training? I would hazard not in the least.cupcakesandproteinshakes wrote: »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.
I would recommend any template that has auto regulation with load management, not exclusive to Barbellmedicine by any means. There are many, many suitable templates that would do so. I highly advice any template that is intelligently written that has load management especially to help reduce injury risk.
I have the experience of running SL myself after recovering from cancer treatments/surgeries of nearly one year and walking with a cane for a few years prior due to my progressive joint disease. It was a good choice for me because I had decades of training experience and I could barely stand without assistance at the time. I couldn't even hold a cup of coffee without fear of dropping it so I needed to start light anyway. It can be a good choice for those who are untrained if they can adhere and move on when it's time.
SL can be useful and efficient for a short time for those untrained if they can adhere to it and move on when it's time. There certainly is better templates that are easy to understand if one puts forth the same effort when SL is no longer useful and efficient.
Don't confuse him any more than he already is. He should stick with this program, and deload if needed, for 3-9 months, then take your advice on programming. right now he has a very limited strength base and should be able to increase weight (except for maybe OH press) as the program is written if willing to push himself.
Just for the record nobody knows how long a LP will last until stalling. Its different for each person.
I currently train one person that stalled deadlifting on SS at 230 pounds just after seven weeks. I've worked with him since. He currently deadlifts 620 for 5 reps @RPE8 A novice program is very short term for a life time of training and one doesn't "need" to drain every little pound possible.
Of course he would of still got to 620 for 5 reps if he reloaded twice for about 12-14 weeks and being generous, he gained 30lbs on his dead(making it 250) and then started more advanced programming. But that would of taken longer and been much more grindy of what I dosed him with to progressively overload with better programming.
When I suggest more advanced programming for somebody fairly new, it will be more efficient and they will get just as strong if not stronger than running a LP with deloads(which doesn't work optimal if you keep the volume the same as LP do).
If you don't agree with this line of thinking, that's fine. I won't be able to change your mind and I wish you the best.2 -
Silentpadna wrote: »When we are talking long term training over a life time (which is very important to note), I think it's reasonable to think a few weeks away is close to the end of a LP novice program. A LP novice template really isn't that important compared to any template that have auto regulation that will help with recovery and lowering injury risk. I seriously don't care what program a person uses to start as long as there is adherence and will progress to more advanced programming sooner than later.
….
Is two weeks really that important when we are talking a life time of training? I would hazard not in the least.
Good stuff.
I remember one of the things that inspired me as an older lifter (I had not ever done a progressive overload - or any other structured program), was an article written by Jonathon Sullivan when he talked about the correlation between lack of strength and mortality. In it, he stated more than once "If I could get someone under a bar I could change their life". Of course it doesn't really have to be a barbell, but it's probably the best place to start because of its simplicity in dosing.
Anyway, the bigger picture is that once a person realizes and puts to use the benefits of strength training, I cannot imagine how it would not lead to a lifetime of doing so.
Same here bud. There is vast evidence that strength training decreases mortality and increases quality of life.
Hence my next move will involve focusing on training the advanced age people pro bono.3 -
The op is commenting on how heavy 60# “feels.”
I have my doubts that doing a bunch of volume with 45 and 50# is going to make 60# “feel” less heavy especially since he’s already doing 5 x 5. Sometimes you just have to suck it up and grind it out until you know what it really means to “feel” heavy.
Now if it were 160# that would be a different story...2 -
Just a note - it is standard to include the weight of the bar since you are lifting that as well. So, in your week one weights, you lifted 45 not 0.
For the bolded, I hope you mean you add 2.5 to each side of the barbell, meaning increase by 5lbs from the previous lift? You are adding weight equally to both sides of the bar, correct?
He's been told this before too, but didn't listen to that advice either...🙄7 -
Redordeadhead wrote: »
Just a note - it is standard to include the weight of the bar since you are lifting that as well. So, in your week one weights, you lifted 45 not 0.
For the bolded, I hope you mean you add 2.5 to each side of the barbell, meaning increase by 5lbs from the previous lift? You are adding weight equally to both sides of the bar, correct?
He's been told this before too, but didn't listen to that advice either...🙄
I know. Just like all of the other advice. But I felt like giving another poke anyway.5 -
thanks everyone for your responses
so i guess i am stuck with weak looking forearms for at least a year4 -
...or longer...5
-
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.
You don't. It just seems like you don't actually know what you want. Stronglifts will give you strenght. Bodybuilding will "sculpt" your body and give you some strength, but not as much as powerlifting types.
That's why I bodybuild - I was the aesthetic look, and don't care if I can't lift 150kg in a deadlift.
It also gives you more opportunity to do other exercises that are not just the 3 lifts.
Oh yeah - and PATIENCE, as others have mentioned above already...
So dude - have a good think about what you actually want - what are you goals? Is it just big biceps? Well get onto a bodybuilding-type hypertrophy program then, you don't need to OHP impressive numbers to grow your biceps.
PS - OHP is hard for everyone, so suck it up and chip away at it like everyone else does.7 -
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.
when you start to do reverse grip preacher curls, which is not in the Stronglifts program.1 -
If you want big forearms get a job shaking rebar...
2 -
thanks everyone for your responses
so i guess i am stuck with weak looking forearms for at least a year
My calves have looked like crap for 3 years and I train the heck out of them. My forearms grow just by looking at them. And well hammer curls. But the point is we all have genetic strengths and weaknesses AND we tend to obsess over the weaknesses. Understand the process. Understand weak points may lag for years...years not weeks or months4 -
Cahgetsfit wrote: »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.
You don't. It just seems like you don't actually know what you want. Stronglifts will give you strenght. Bodybuilding will "sculpt" your body and give you some strength, but not as much as powerlifting types.
That's why I bodybuild - I was the aesthetic look, and don't care if I can't lift 150kg in a deadlift.
It also gives you more opportunity to do other exercises that are not just the 3 lifts.
Oh yeah - and PATIENCE, as others have mentioned above already...
So dude - have a good think about what you actually want - what are you goals? Is it just big biceps? Well get onto a bodybuilding-type hypertrophy program then, you don't need to OHP impressive numbers to grow your biceps.
PS - OHP is hard for everyone, so suck it up and chip away at it like everyone else does.
I want STRENGTH. thats my main goal and thats why I have stuck to doing stronglifts that everyone suggested here. It's a great program so far but at the same time i dont just want to neglect sculpting of my body, especially my forearms and biceps?
How do I sculpt my forearms and biceps that they at least look normal and strong. I dont want to just get bigger and bigger. I dont to look like a coat hanger, no thanks. I just want a good sculpted physique while having strength.
How do I sculpt my forearms and biceps while being on the stronglifts program? there, that's my question.
1 -
thanks everyone for your responses
so i guess i am stuck with weak looking forearms for at least a year
My calves have looked like crap for 3 years and I train the heck out of them. My forearms grow just by looking at them. And well hammer curls. But the point is we all have genetic strengths and weaknesses AND we tend to obsess over the weaknesses. Understand the process. Understand weak points may lag for years...years not weeks or months
Genetically inferior calves crew checking in, they never grew no matter how much I trained them. I got 300lbs fat for 2 years and they stayed skinny despite carrying my fat *kitten* around. I run with a weight vest and they don't grow. I just gave up and quit isolating them months ago...they get hit during my farmers/sled push medley, as other things. That was the right move, they haven't shrunk at all.3 -
Cahgetsfit wrote: »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.
You don't. It just seems like you don't actually know what you want. Stronglifts will give you strenght. Bodybuilding will "sculpt" your body and give you some strength, but not as much as powerlifting types.
That's why I bodybuild - I was the aesthetic look, and don't care if I can't lift 150kg in a deadlift.
It also gives you more opportunity to do other exercises that are not just the 3 lifts.
Oh yeah - and PATIENCE, as others have mentioned above already...
So dude - have a good think about what you actually want - what are you goals? Is it just big biceps? Well get onto a bodybuilding-type hypertrophy program then, you don't need to OHP impressive numbers to grow your biceps.
PS - OHP is hard for everyone, so suck it up and chip away at it like everyone else does.
I want STRENGTH. thats my main goal and thats why I have stuck to doing stronglifts that everyone suggested here. It's a great program so far but at the same time i dont just want to neglect sculpting of my body, especially my forearms and biceps?
How do I sculpt my forearms and biceps that they at least look normal and strong. I dont want to just get bigger and bigger. I dont to look like a coat hanger, no thanks. I just want a good sculpted physique while having strength.
How do I sculpt my forearms and biceps while being on the stronglifts program? there, that's my question.
Build a base of strength to work with first. Then worry about crap.
But I'll answer your question anyway since your so persistent it's getting rediculous.
Go buy a doorway pull-up bar, hang it in your bathroom, and every time you walk through the door do pull-ups to failure.
Also, go buy a couple of sandbags. Go onto your side walk. Pick one up in each hand. Walk with it til you have to put it down. Then do the same thing back. Repeat.4 -
Cahgetsfit wrote: »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.
You don't. It just seems like you don't actually know what you want. Stronglifts will give you strenght. Bodybuilding will "sculpt" your body and give you some strength, but not as much as powerlifting types.
That's why I bodybuild - I was the aesthetic look, and don't care if I can't lift 150kg in a deadlift.
It also gives you more opportunity to do other exercises that are not just the 3 lifts.
Oh yeah - and PATIENCE, as others have mentioned above already...
So dude - have a good think about what you actually want - what are you goals? Is it just big biceps? Well get onto a bodybuilding-type hypertrophy program then, you don't need to OHP impressive numbers to grow your biceps.
PS - OHP is hard for everyone, so suck it up and chip away at it like everyone else does.
I want STRENGTH. thats my main goal and thats why I have stuck to doing stronglifts that everyone suggested here. It's a great program so far but at the same time i dont just want to neglect sculpting of my body, especially my forearms and biceps?
How do I sculpt my forearms and biceps that they at least look normal and strong. I dont want to just get bigger and bigger. I dont to look like a coat hanger, no thanks. I just want a good sculpted physique while having strength.
How do I sculpt my forearms and biceps while being on the stronglifts program? there, that's my question.
In a deficit you will not be sculpting/building much of anything. you will just increase strength, maybe gain very little muscle, while losing fat. Even if you worked your biceps and forearms, in a deficit, you would not see any growth... focus on one thing at a time.
For now, work on increasing strength while in a deficit, all that other *kitten* can come later. On top of that your forearms do get worked from pulling motions (deadlifts, rows) as you work your grip, which works forearms. You also work biceps, a bit on deadlift, and more so from the rows.
Why do you think you need to isolate small muscle groups to work them?6 -
Silentpadna wrote: »When we are talking long term training over a life time (which is very important to note), I think it's reasonable to think a few weeks away is close to the end of a LP novice program. A LP novice template really isn't that important compared to any template that have auto regulation that will help with recovery and lowering injury risk. I seriously don't care what program a person uses to start as long as there is adherence and will progress to more advanced programming sooner than later.
….
Is two weeks really that important when we are talking a life time of training? I would hazard not in the least.
Good stuff.
I remember one of the things that inspired me as an older lifter (I had not ever done a progressive overload - or any other structured program), was an article written by Jonathon Sullivan when he talked about the correlation between lack of strength and mortality. In it, he stated more than once "If I could get someone under a bar I could change their life". Of course it doesn't really have to be a barbell, but it's probably the best place to start because of its simplicity in dosing.
Anyway, the bigger picture is that once a person realizes and puts to use the benefits of strength training, I cannot imagine how it would not lead to a lifetime of doing so.
Same here bud. There is vast evidence that strength training decreases mortality and increases quality of life.
Hence my next move will involve focusing on training the advanced age people pro bono.[/quote]
Great service. It's my understanding one of the biggest reasons people are in nursing homes is the inability to do a squat (get off the toilet).1 -
Stop posting.
Go train.14 -
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.
We've been over this.
You are as beginner as a beginner can be.
It doesn't matter how long you've been showing up at a gym.
You are new to weight lifting. Brand new.
You've yet to build the strength base to be able to do a single bodyweight pushup.
You could not possibly be more of a beginner.6 -
-
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?
Forearms are the slowest body part to grow for virtually everyone. Why would you assume that they would grow quickly?
Why do you assume that ANY muscle grows quickly when we've repeatedly told you they don't?
This is a long slow process. Every jacked dude out there has been lifting for years. Looking jacked doesn't happen in mere weeks or months.9 -
youcantflexcardio wrote: »Cahgetsfit wrote: »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.
You don't. It just seems like you don't actually know what you want. Stronglifts will give you strenght. Bodybuilding will "sculpt" your body and give you some strength, but not as much as powerlifting types.
That's why I bodybuild - I was the aesthetic look, and don't care if I can't lift 150kg in a deadlift.
It also gives you more opportunity to do other exercises that are not just the 3 lifts.
Oh yeah - and PATIENCE, as others have mentioned above already...
So dude - have a good think about what you actually want - what are you goals? Is it just big biceps? Well get onto a bodybuilding-type hypertrophy program then, you don't need to OHP impressive numbers to grow your biceps.
PS - OHP is hard for everyone, so suck it up and chip away at it like everyone else does.
I want STRENGTH. thats my main goal and thats why I have stuck to doing stronglifts that everyone suggested here. It's a great program so far but at the same time i dont just want to neglect sculpting of my body, especially my forearms and biceps?
How do I sculpt my forearms and biceps that they at least look normal and strong. I dont want to just get bigger and bigger. I dont to look like a coat hanger, no thanks. I just want a good sculpted physique while having strength.
How do I sculpt my forearms and biceps while being on the stronglifts program? there, that's my question.
Build a base of strength to work with first. Then worry about crap.
But I'll answer your question anyway since your so persistent it's getting rediculous.
Go buy a doorway pull-up bar, hang it in your bathroom, and every time you walk through the door do pull-ups to failure.
Also, go buy a couple of sandbags. Go onto your side walk. Pick one up in each hand. Walk with it til you have to put it down. Then do the same thing back. Repeat.
Thank you i was going to say the same thing. Maybe add after you've done pull ups to failure dead hang as long as you can.
I have read many well respected strength and conditioning people will say one shouldn't be messing with isolated bicep and grip work until the have mastered pullups.
Farmer walks are geeat also.2 -
so i recently started doing stronglifts, thanks everyone for the suggestion. its helping me a lot.
i have some questions:
-when will i start seeing my biceps getting bigger?
-my sleep has drastically improved ever since i started this program, in fact too much to the point dont want to get up for work. is this a normal benefit?
-i am having difficulty doing OP. The basic premise for me to do this program was that I would gain strength and become stronger. I am noticing slight increases in strength with all other works that are part of this program such as squats, bench press etc. EXCEPT for over head press.
Last time I had to do 60 lbs of over head. I was able to do it but it took a lot from me. Took a lot of effort.
So to others who started this program, did you face this challenge and how did you overcome it?
@jonmarrow maybe I've missed it, but I didn't see you talking about your actual workouts since your OP on Sept 27. Have you been working out this week? How's it been going?4
This discussion has been closed.
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