Would adding 5kg to your ohp would mean your shoulders have grown ?
Heavy low rep ohp for sets twice a week working on making sure the bar speed is not grinding as well as some side delt work
I know I posted something like this before and I have stuck to this program.
I asked because grinding out ohp each hits a major plateau . Adding one rep each session is sustainable for now
Sometimes it’s good to re visit topics and get other people’s opinions
Try a different strategy, say higher reps mostly to feel the delts, for a few weeks, say four weeks. The go back to what you are doing now, and see if you can punch off the plateau.
Strength gains don’t always lead to hypertrophy but they’re usually correlated
Well, unfortunately the answer is “maybe”. But why?
There are a lot of ways to get stronger. One of the main, and the quickest, is to get better at the movement. So someone could come teach me to OHP, and maybe I add 10kg this session, I didn’t get bigger today.
Then there’s other variables like just gaining weight, neurological efficiency, even cheating, etc.
All that to say, getting stronger is definitely a great indicator, and should be a primary goal, but it’s not necessarily proof positive. I actually prefer a 10RM to a 1RM (the exact numbers aren’t super important) because it mitigates some of the variables above whilst dictating higher volumes.
Consistently doing the things it takes to get stronger, however, is pretty foolproof. In your example above, you mention also doing some accessory side delt. Getting stronger on your compound move, and doing your assistance work, is a pretty safe formula!
Strength is a skill - Marine77
A big press is going to equate to some big front delts. Big round shoulders are going to need some side and rear delts.
I think the lateral / side / medial head is well stimulated by OHP as per Paul Carter. I stink at laterals
My experience has demonstrated otherwise. Behind the neck press and Klokovs can help bridge the gap though.
I love OHP…standing, seated, 1 arm dumbbell… i do need some more medial head popping… been doing cable laterals with the ankle strap thingy
I get a lot out of dropsets. Just once a week is enough: 20-50 reps with 10s, then 5s, then 2.5s, then my empty hands. Point is to feel the muscle: not become the lateral raise champion. Most dudes go WAY too heavy.
not for me. It means I got better at ohp’ing
It seems like it would be hard to add 25 kg to your overhead press without your shoulders growing.
5 kg could just be technique and efficiency. 25 kg requires some additional muscle.
I believe these were a pivot point in my deltoid training, especially the lateral head.
I like doing bi-lateral exercises on everything. My cable laterals were done, on my knees, in the middle of a cable crossover machine, from the bottom pulleys. With the handles and my arms crossed, thereby a full stretch of my delts (left hand on the right pulley and right hand on the left pulley), I pulled (conscious to not hit either hand as my arms uncrossed) to slightly above parallel. Not trying for maximum weight, but maximum pump, I would no 3 sets of 10 reps.
But I believe this is the foundation that I built overall deltoid development. This I went heavy for 4 sets of 8 reps.
I actually like the hammer strength machine if I’m going to press. It’s a perfect angle for me.
The biggest difference ever in my personal fill out a shirt delt journey was taking my rear delts seriously. Doing those until I was sad resulted in a huge visual change.
Adding weight to my OHP 1-rep max hasn’t seemed to add much muscle to my delts, but I do enjoy heavy OHPs. What seems to work better for me is low-weight, high-rep isolation work, especially on rear and lateral delt flyes rotating between cables, bands, dumbbells, and kettlebells.
8 sets of 2 then working on 8 sets of 3
Surely you will build up fatigue in your shoulders which will help with growth
Seated and standing overhead presses are different I mean trying to add weight is extremely hard and adding reps only gets you to major plateau it’s not like doing a bench press where I can fight to get the weight up
With ohp of your not strong enough you can fight all day and it will not go up
“For side delts, they will get a good stimulus from overhead work however again if we want to give them their best stimulus then a lateral raise is basically the go to.”
No …nothing noticeable
Ya I agree
Maybe not 5kg, but I’ve personally seen quite a bit of Front and some but still noticeable Lateral Deltoid Development from training it with both high and low reps, its the only shoulder movement I do outside of benching. I enjoy it, its fun. Definently don’t have shoulder issues anymore.
I like @LoRez take on it and agree with his thinking.
