How much do you >the press™ /fit/ and how frequently do you do it?
>>37280827
every other workout, just hit LOL1plate
>>37280827
Just got back from a workout I did 170lbs 5x5.
I do it twice per week. Heavy 5x5 then later in the week for 3x8.
>>37280844
You'd probably make better progress if you did 5x5 for volume and 3x5 for as heavy as you can.
>>37280827
I can do 165 and weigh 200lbs.
I press a little more than once a week.
Dumbbells 60lbs 3x10
Bb not sure but i did pushpress 180lbs fucking around
>>37280858
You don't know my specific goals, you don't know what type of progress I have been making, and you don't know my personal routine or day to day. Why would you talk out of your ass like that?
>>37280890
I was just trying to help, way to be a dick, fucking giant orphan
>>37280890
every post on /fit/
>>37280890
You're right, the tried and true method of 5x5 volume driving progress for heavier weights is me talking out if my ass. A lord autismo like you must know absolutely everything there is to know about >the press™ and the very thought that I might question your wisdom and experience is unfathomable. I will leave you to make your subpar gains.
>>37280909
>Trying to help
But again, you knew nothing of the context that the sets/reps are performed. I appreciate you looking out for it, but under the circumstances, you weren't in a position to offer advice. Best keep your mouth closed.
>>37280882
Also work ohp 3x a week right after bench lel
>>37280938
I'm getting sick of your shit, where the fuck do you live? I'm honestly going to kick your ass if you live anywhere in the bay area.
>>37280931
>high volume
>5x5
pick one
>>37280890
autism the post
>>37280976
>3x8 is somehow more volume than 5x5
>>37280931
>>37280991
I just don't understand how you guys can see one tiny piece of information and feel like you can give solid advice to somebody that you know nothing about.
>>37280976
Again, that's one lift. You don't know what other exercises are being performed. It very well could be high volume for delts if you're also doing lighter back off sets, bench, delt raises, etc.
>>37280890
Dude don't be a dick, he was just trying to help
0
Never
>>37280827
Two times a week and today i did 62.5kgx4
>>37281015
Calling 3x8 volume compared to 5x5 is flat out wrong though. 5x5 you have an extra rep and are moving more weight with each rep. More reps + more weight = more volume
>>37280994
Don't do 3x8, I do 5x5 low bar squat then do 75-80% of my 5x5 weight for 4x10 high bar squats.
I press every 5 days but alternate between barbell and db press.
barbell - 3 x 8, 47.5kg
db - 3 x 8, 17.5kg / db
Is it normal for the difference between barbell and dumbbell weights to be that big? I understand there is a lot more stabilization going on with dumbbells, but 35kg VS 47.5kg seems kind of excessive.
In terms of shoulder accessories, I do lateral and front raises. Rear deltoids I work on back day.
>>37281066
Assuming he is this guy >>37280858
He was comparing 5x5 and 3x5. 5x5 for volume, 3x5 for tension.
>>37280827
two times a week, 45 kgs. Goddamn I'm weak
Hey guys, been lifting regularly for about a year.
I started as a skelly, 69kg at 180cm. I am now 78kg.
I'd like to talk today about chest VS shoulder gains. Ten months ago, my bench was 62.5kg (3 x 8) and my OHP was 32.5kg (3 x 8).
Today, my bench is 75kg (3 x 8) and my OHP is 47.5kg (3 x 8). So, while OHP has progressed over 50%, bench has only progressed like 15%.
I have basically the same routine for both - 3 x 8 of the main lift and then one or two accessories. Any idea why this has worked so well for shoulders but poorly for bench? I work both muscle groups every 5 days.
>>37280858
Thats retard advive. Heavy 5×5 with a lighter 3x8 would be way easier to recover from than 5x5 and 3x5. Youd just fatigue yourself and burnout sooner with the latter.
>>37281066
Weight is actually intensity.
So 5x5 would typically be both higher volume and higher intensity than 3x8.
>>37281395
>>37281418
will you fucking retards stop arguing about your retarded lifting semantics
>>37281418
There are different definitions of intensity.
Weight on the bar and effort (reps of your X rep max).
5 reps of your 5 RM is 100% intensity, while 8 reps of your 8 RM is still 100% intensity.
Weight on the bar is tension intensity.
>>37280890
don't you EVER reply to me again
>>37281482
Why not?
I reached 1pl8 at the end of SS, switched to PPL 1 week ago, now my OHP comes between BP and incline BP so i'm back to doing 3x5x40kg
>>37281497
because your post doesnt end in dubs when my OCD only lets get post in dubs
I OHP 190lbs. Do it scheduled once per week, but throw it in if I feel like doing them other days too.
>>37280890
Because of your severe autism I'll assume you are estatting as well.
>>37281594
Isn't it more autistic to offer advice without a frame of reference, because you think you know more about whats best for the person without any information?
>>37280963
Kek at this dyel keyboard warrior virgin
>>37280890
I don't know why you're getting dumped on, anon. Everything you pointed out was true. Guy was talking out of his ass and offered unsolicited advice.
42.5 kg lmao
I never do it because it hurts my shoulders. I use 17.5kg dumbbells instead.
76lbs
SS, 1.5x a week
I feel like upper body progression isn't for me.
>>37281895
Too much reddit here now. No one was this sensitive before normies invaded
>>37280827
1pl8 5x5, normally twice a week. It is literally my only lift with a "Good weight" =(
>>37280963
San Rafael motherfuck, let's do this shit if you're not a pussy
I think I've done 75kgx5. could have been 73kgx5, I would have to check my log
I don't OHP but I do pressing workouts 2-3 times a week
I usually favor handstand pushup progressions over OHP
I can do 4x4 with 4 inch blocks under my hands now, I want to work up into doing them off a bench or with blocks as tall as my head
>>37280827
about 1 plate, finally back again
I weigh 151lbs
I do OHP once a week, with rear delt raises as an accessory on another day
My shoulders were always a prominent feature
>>37281933
same actually, except I do 5x5
>>37282131
You'd probably make better progress if you did 5x5 for volume and 3x5 for as heavy as you can.
160 lbs
1ce 5x5 per week but i also do one set of 135 amrap every day.
>squatting 3pl8 for reps
>The press™ 120lbs for single
why?
100kg 1rm, do it twice a week after benching, took me about a year from 60kg, pretty much my favorite lift, I weigh 110kg btw
>>37282046
In Castro. It's on bitch. Meet me in The Powerhouse bathroom at 4:00
>>37282277
Are you guys gunna fuck?
>its /fit
You guys are gunna fuck
OHP: 65kg (143lbs) for 5 reps
Flat Bench: 85kg (187lbs) for 5 reps
Why is my bench so shit /fit/
Once a week.
I constantly float between 60kg - 72.5kg for 2-5 reps. The stalling on OHP is the worst though.
I'm going to do BBB or Mad Cow to try get it higher for next year. Ideally Ill get to 2 plate and leave it at that. Anything higher and frankly I think i'll just hurt myself.
>>37280827
hit a bodyweight press at 175#, have since gained some weight and hit a 180 press. I press once per week for volume (5x5) and do seated shoulder press as accessory
>>37280858
>thinking rep ranges matter
this is the fastest way to tell if someone doesn't actually lift. as long as you're doing between 3 and 7 working sets and between 1 and 15 reps it doesn't really matter.
>>37282372
edit: my 5 rep max is 155, 3 RM is 165
>>37280963
>bay area
faggot detected
>>37282321
You must be doing something wrong
2x weekly
165 lbs for 5x10
>tfw just got injured and will have to take time off
>>37282398
Rep ranges do matter to the extent that different fibers are recruited and you can optimize your routine for specific goals based on the intensity.
>>37282487
>broscience: the post
Sure there will be minor differences but in the end doing 10 reps won't increase your overall hypertrophy by an appreciable amount over doing 5, and doing 5 won't increase your strength much more than doing 10
>>37282538
This is what a dyel actually believes.
>>37281982
this is dumb because you were clearly the overly sensitive one, fuck man... the shear disassociation.
>You don't know my specific goals, you don't know what type of progress I have been making, and you don't know my personal routine or day to day. Why would you talk out of your ass like that?
translation: YOU DONT KNOW ME
boo fucking hoo its an anonymous board grow up
>>37282660
have you actually changed up your rep ranges before? I have, and the gains were the same either way as long as the frequency was the same
>>37283055
>what are beginner gains
>>37283084
>implying
I've been lifting for over five years, rep ranges don't matter. stop subscribing to and perpetuating this broscience. there's literally nothing to back it up.
>>37282318
I assume he meant 4am so ya of course they're gonna fug
see also
>>37282429
>>37282834 #
>this is what I do
>"YOU SHOULD DO THIS"
>you don't know enough about the situation to give useful advice
>F-FUCK YOU WHAT ARE YOU A FITNESS GENIUS I JUST WANTED TO HELP, B-BAKA!
Nah, you all carried on like little bitches when he said, "thanks, but no thanks."
>>37283217
>autism
>>37283152
So using heavy weights in a moderate rep range is the same as light weights in a high rep range for strength and growth? Endurance training recruits the same type 2 fibers from the beginning of the set as a heavier tension, which has no impact on overall hypertrophy or strength? The same neural components of strength are generated with a 15 rep set as they are for a 5 rep set?
>>37283230
precisely, you're overthinking your training. you can read as much literature on training as you want, but unless you are an elite strength athlete who trains for 6 hours per day, doing sets of 5 will give you pretty much the same results as doing sets of 15.
>>37280890
A tad roasty aint it, toasty?
>>37283229
Where do you think you are?
>>37280858
>pulling advice out of my ass the post
>>37283274
You keep sounding like a dyel.
>>37283274
>>37283152
>>37283055
>>37282538
You're fucking retarded. There are plenty of studies done that show lower reps are better for power and strength (depending on speed) and higher reps for hypertrophy.
>what are type 1 and type 2 a & b muscle fibers
I can't believe you actually believe this shit you're spouting. And now you have some other guy believing.
This was modified for 6+7 rep meme but still
>>37283393
Can you share a pastebin with all those links kind anon?
>>37280827
80 kg x2 @ 76kg
>>37283393
>higher reps for hypertrophy
These studies seem to disagree
>>37283365
>I don't understand that volume drives progress: the post
>>37283445
>Training Level of Population
Where's that column?
>>37283393
you're missing the point completely. there are probably just as many "studies" showing the opposite is true. things as specific as rep ranges are difficult to study scientifically because there are so many external factors. the fact remains that as a casual (i.e. not professional) lifter, as long as your rep ranges and volume are reasonable, the difference between high reps and low reps is going to be negligible.
>>37283519
So somebody exclusively training exercises at 15 reps will make the same gains in terms of muscle size and strength as somebody training 5-10?
You sound retarded as fuck.
>>37283543
have you tried it? I have, and the gains are comparable. just because some bros on the internet told you 5-10 reps gives you "better" gains than 15 doesn't make it true.
Every other work out, and I do weight training 3 times a week. I can hit 195lbs for a triple. I was hoping I'd be able to hit 225 for 5 before I had to switch to a more intermediate/advanced progression, but I'm not sure I'll make it.
Once a week on shoulder day, 165 3x5. Can't break into 170 lately because I'm having trouble being fat as shit. 195 bw for reference
>>37283626
You'd probably make better progress if you did 5x5 for volume and 3x5 for as heavy as you can.
>>37283639
You don't know my specific goals, you don't know what type of progress I have been making, and you don't know my personal routine or day to day. Why would you talk out of your ass like that?
Usually hit OHP 2x a week. Best I've hit was 120lb for a set of 3.
I just can't get past the 115/120lb barrier. It's like I hit a point where the first half of a set is fine, but the second half my back starts to bend, can't get the weight up, etc.
Normally train 3x5.
I deloaded from 115 to 105 at 3x5, brought it back up to 115, still got smoked at 120.
Spent two weeks training at 115, now I've deloaded back to 105 and I'm going 3x8. Feels like blasting volume is the only way to go about this, but those sets of 8 are hard.
Any tips for breaking a OHP plateau?
>>37283763
I've found that squatting and front squatting have helped with stability for OHP. You focus less on holding the weight and more on pushing it up.
You could try a few push presses to get used to heaviery weights too.
Twice a week, one heavy set one volume set.
140x3x5
100x3x12
As of last week, tomorrow is the first heavy day of the week.
Why is his stance and arm placement so wide.
>>37283763
if you can micro plate it might help.
I can do 90 lbs, obvious skelly
I press 2-3 times per week, I started making progress when I started eating
>>37281497
Or my son again
>>37284150
You mean Chad's son. You're basically the live-in male babysitter.
30kg 5x5 twice a week, started a month ago
Lately I've been doing the Z Press instead. It forces me to isolate my shoulders more instead of leaning back and incline benching the bar instead.
145 lbs 3x5 for Z Press
165 lbs 3x5 for The Press™
>>37284228
And I do it twice a week.
>>37282178
is this you
>>37280827
Every workout so 3 times a week
>>37280836
I can finally do 3 reps good, GJ
>>37284193
Keep it up anon.
I will say FYI that I started The Press™ at 5x5 but around 105 lbs I hit a point where the volume was just too much and I spent like a month and a half in an endless deload cycle that did nothing. I didn't progress until I started doing 3x5.
Not to say you should change things up anytime soon, just saying that you may reach a point where 5x5 gets to be too much. Don't waste almost 2 months on stalls and deloads like I did, just keep chugging at 3x5.
>>37283445
you forgot to link to the studies that show they're noobies that only trained for 2 weeks
lmao1pl8 x 5
feels decent man
>>37286147
oh yea, twice a week OHP + lat raises and dumbell presses
>>37286147
how does everyone doing 1 plate have super capped shoulders but i do 1 plate and my shoulders and triceps have no separation
>>37280827
I The Press 220 poons
>those last fucking 5
>When the weight/fatigue gets to that point where you feel your upper lats straining to keep your back upright
>>37286219
probably because you're ego lifting and can't actually do 1pl8 in a slow and controlled manner
170lbs 3x week
3x5 @ 65kg . About 145lb. Once a week when cutting, twice a week when bulking.
>>37283445
wait, is this rep ranges with no references to load?
Its a half assed image with no real application then.
Twice a week, first one for 5x5 at 52.5kg, 2nd workout 3x3 with lmao 1pl8
followed by a 1rm attempt.
>>37280890
>>37280909
Hahahahahahahaha this is sad
>>37287156
are you stupid
If I power clean it up 185x3x3 from the rack 195x3x3.
>>37287932
have you tried SS? It would serve you a lot better than whatever poppycock ghetto routine you've whipped up.
Man a lot of people don't understand how to properly program the press 5x5 for maximal strength hypertrophy nor endurance.
I do lmao2plate but i'm 220 lbs.
>>37287961
I OHP my bodyweight for 3x3 why the fuck would I do ss?
>>37280827
5-3-2-1 reps working from 60 to 70 kg
>>37281481
No, 100% intensity would be a 1rm. The lift is as intense as possible you can only do 1.
Giving 100% effort on a set of 8 is doritos 2 eXtreme intensity. In the weight training world it is considered lower intensity than a 5rm or 1rm, no matter how difficult it is.
I don't give a FUCK about "strength" or endurance. All I want is to turn my shoulders into huge swollen globes that tear the seams out of my designer CHAD® t-shirts. What rep range is the best for this?
I know this is a bit of a blog, but I got in a car accident when I was younger and ever since the press triggers pain in my middle/upper back. Scared because whatever god forsaken damage was done to my back will catch up to me some day when I'm older for sure.
In any case, I don't do the press for this reason. I like adding the incline bench press and reducing volume across the board for the bench, so instead of doing a 3xX bench and 3xX press, I'd be doing a 2xX flat and 2xX incline.
>>37281509
I do 3 sets of 5 at 40kg on PPL, do you think I could hit 1pl8 1rm OHP?
>>37280890
Don't ever reply to me or my husband's daughter again
>>37280827
45kg x 6
Can't wait for 50kg.
1pl8 seems impossible but I'm sure I'll get there
>>37286265
>>37286219
this and you probably think 5 sets of OHP once a week is enough for big shoulders
>>37287970
fucking lol if you want hypertrophy you don't do OHP full stop, you do dumbbell press. or more to the point you do both. pretending you will get huge shoulders off just OHP is one of the biggest memes on this site.
>>37284249
funny thing is that I've got long ass legs, so they don't even look big.
>>37288458
He just explained two different types of intensity
Load and effort.
Both rep maxes are intensity of effort, while the weight on the bar is intensity of load.
A performance of your 1RM is both intense in terms of load and effort, while completing your 5RM is intense in terms of effort, but less intense in terms of load.
>>37281933
Protip:
5x5 is shit for upperbody movements - ESPECIALLY the overhead as it needs more than 1.5x per week for progression.
Bit of history:
5x5 came out of the British Amateur Weight Lifters Association. It was a prep. programme for lifting heavier weights. For the press it was recommended to do 5x5 with the same weight across all sets, increase weight once 5x5 is hit and then attempt until 5x5 is reached. This was to be done three times per week for up to six weeks. (Additionally you would then move onto 8x3 for a month after before then starting a singles routine.)
>"That's a lot of volume, mang."
It ain't.
Take a look at the BAWLA/Hoffman York Barbell Club manuals pre-roids. The recommendation for training the olympic style press is for FIVE sessions per week. 3x would be pressing 70% to 5kg under max (basic - 5/4/3/2/1/1/1 with 5kg increases until you reach a few singles at 5kg under max) and 2x 4x3-6 on accesory movements (behind the neck press, dumbell, seated). A max test day to reassess single % should be done every two weeks.
>"BAH GAWD! My shoulders can't handle it!"
You've been sold a lame horse on overheads. They'll build shoulders of steel. It's bench that causes shoulder trouble.
Takeaway:
TO PRESS A LOT YOU MUST PRESS A LOT.
105lbs 1rm, 3-4times a week
Alternating between 5x5 and 3x8-10.
im afraid to do the hip push, i feel like i will snap my sit up once it get heavy
any tips? stalling on 115lbs
>>37291150
>hip push
That's a push press, you're doing it right, don't worry. Deload to 90lbs (80%) and start adding 5 pounds extra every workout or you could do some volume training.
>>37282398
Are you retarted? Why do dyels insist on giving advice
>>37283639
Kek
>>37291210
>That's a push press
no, it's not. a push press uses the knees which is a different motion than a hip push
145lbs 3x5
Twice a week, one heavy day, one light/volume day.
>>37291247
I always have my abs and back flexed and hips locked into place when I OHP. What kind of m be?
>>37291330
>What kind of m be?
What kind of movement would that be*
>>37280827
>145 x 5
>twice a week. one volume and one intensity
When people say they alternate between DBs, is that also standing?
>>37280827
Strait press 165. Push press 185.
Twice a week.
>>37289310
pretending strength doesn't equal size is the biggest meme in the fitness industry.
>>37281380
It might have to be with your assistance exercises
just clean and pressed 185 at a bodyweight of about 203 a little while ago, felt pretty good. Getting close to a bw clean and press, it'll be badass.
I weigh 170, 5'9, been lifting for 9 months and just got up to 100 lbs 6x4. It's not much by fit standards but I'm proud of my progress.
>>37292783
The Ant would like to have a word with you.
Red pill me on OHP vs dumbell press
63kgx10x4
>>37283566
>anecdotal evidence: the post
Just hit 115lbs for 3x5. Feels good man.
Aiming to work my way up to that natty 1pl8 press.
>>37280827
just learned i'm supposed to alternate bench with OHP to not fuck shoulders with 1sided training.
Went to gym, tried it, 3x5x40kg yuck.
Wonder if i'll be able to move my arms tomorrow.
Also was really disgusted with the amount of people in the gym in the evening. Fuck that shit, i'll keep going right after work when its relatively quiet.
>>37291128
What about bench volume?
>>37280827
>tfw your gym doesn't have rack and you have to powerclean the bar before
NP guys, i balanced it taking out one rep.
1 month in, 42'5Kg.
>>37294051
During that era 1930s to mid-1950s (when roid use was in full gear) the bench press was used as an accessory lift. John Davis - the best American heavyweight of the time - benched 5x5 ONTOP of 3 days overhead lifting/week.
Try Doug Hepburn's (one of the last of the natty weightlifters and the man who popularized 5x5 in North America) bench routine:
>Ramp up with about five sets of warm-ups, then hit five singles at about 90-92% of 1RM. Then do 5x5 across back-up sets at about 75%. 2xWeek
http://breakingmuscle.com/strength-conditioning/the-doug-hepburn-bench-press-success-formula
He also pressed using the same method 2x week. Add two more days of squat/rows/lowerbody.
Again, this was before roids, so no excuses of 'too much volume'.
>>37294754
>going to a gym without a squat rack
y tho
Most I have hit is 155lbs x 5.
I do it either 1 or 2 times a week (Texas Method scheme).
>>37280890
that's me in the back right
still wanna talk shit?
>>37295386
I can't even see you, which of the sluts' little brother are you?
>>37286265
i can do 2 rep strict @ 1 plate, i've had people check to make sure i'm not using momentum or anything. start from top of chest. Shoulders are not even close to capped.
i also need to cut badly, but still
>>37295386
>threatens anon on the Internet
Low test beta go home
>>37295386
>one in back right
not sure if lesbian or pussy whipped
>>37280827
6 months doing this shit, 5x5 50kg/110lbs strict
>>37280827
i the press for 115 x 5. that's the most i've ever done. i know i can do better, but i stopped bulking for the summer. I'm 185 trying to cut back down to 185 so i can do it all over again.
>>37280890
Don't ever respond to me again.
>>37280963
Please be in the Bay area.
BAYAREA
A
Y
A
R
E
A
>>37282087
Just out of curiosity, how did you work up to doing that? It takes a lot of balance which I don't have, but I would like to be able to do a handstand pushup...
>>37280827
Press: 105kg
Body weight: 100kg
Do it three times per week
I miss the press
t.sheikofag
>>37280859
>little more than once a week
why not just say twice a week
>>37280827
currently 110 5x5
on a bulk 125
>>37295111
10 min. walking from my house, lot's of free space, inner swimming pool, sauna, "steam bath room"? (english not my mother language), running track, summer pools and discounts on massages included with monthly payment.
>>37295386
>lost it
My best set was 210lbs x 4
I OHP twice a week. 1 heavy intensity set and 3 x amrap a few days later.
>>37304584
>>37280827
62kg x 3 x 5 x 2 times a week
>>37281627
Just admit it, you severely over reacted to a relevant suggestion, because you are highly defensive to just about anything, anybody says to you.
>>37286238
well I think you are legally allowed to stop lifting once you get them
>>37280890
Don't you ever fucking respond to my thread again unless you have something to contribute
115 for 5. Working my way up to 1pl8
83lbs 5x5, i do it once a week
>>37280890
Menstruating, independent womyn: the post
Probably a manlet.
>>37282321
You probably enjoy OHP more, which makes sense because it's more fun than benching.
Anyway, add/substitute some lighter, slow benching with perfect form to drill correct bar path and your bench will take off.
