your doing to many total sets for shoulders. especially when going to failure. You know how many sets i do for shoulders. 3-4 sets, total. not per exercise, but total. Why are you doing overhead presses, then doing dumbell presses? You realize your working the same muscle? heres something to try, try working each muscle every 4-5 days per week, instead of 6. Just cut back on the number of sets.
DC training, is something you might want to look into. I use some aspects of it. They do literally only 1 set(3 rest pauses within it) per muscle. thats it. its one of THE best size and strength builders going.
[quote]johnsmith99 wrote:
I made an adaptation to the SS program after it failed to work after 2 months of being on it. I thought perhaps I wasn’t working hard enough, so I upped the sets and increased the reps as well (but of course dropped the weight to compensate).
If I stick to a 3x5 routine, I generally do each set to failure (pick an appropriate weight to do this). I always feel taxed after the work out, but I can always do the same set-rep scheme the following day. I figured I wasn’t working hard enough, which seems weird because during the workout it seems to be enough. This is why I upped the weights/reps, because then I can feel it burning the following days while I am recovering.
Come to think of it, I’ve only really made progress in strength while doing gymnast routines; static holds. I did them every day and progressed in strength every day, which doesn’t seem right because everyone else preaches taking days off in between workouts to recover. Are static holds different? [/quote]
Thats the one thing all guys do, when not experiencing the gains they want. They start doing more sets. Thats the opposite of what you should be doing. You should be cutting back on your volume, not increasing it.
[quote]roguevampire wrote:
your doing to many total sets for shoulders. especially when going to failure. You know how many sets i do for shoulders. 3-4 sets, total. not per exercise, but total. Why are you doing overhead presses, then doing dumbell presses? You realize your working the same muscle? heres something to try, try working each muscle every 4-5 days per week, instead of 6. Just cut back on the number of sets.
DC training, is something you might want to look into. I use some aspects of it. They do literally only 1 set(3 rest pauses within it) per muscle. thats it. its one of THE best size and strength builders going. [/quote]
The DC guys are also a lot stronger than this guy. I find it hard to believe that the OP would be able to exhaust his shoulders enough to justify doing just 1 set 3 times in 2 weeks.
You don’t feel that a certain strength level (both physically and mentally) is required to follow a DC routine?
[quote]roguevampire wrote:
your doing to many total sets for shoulders. especially when going to failure. You know how many sets i do for shoulders. 3-4 sets, total. not per exercise, but total. Why are you doing overhead presses, then doing dumbell presses? You realize your working the same muscle? heres something to try, try working each muscle every 4-5 days per week, instead of 6. Just cut back on the number of sets.
DC training, is something you might want to look into. I use some aspects of it. They do literally only 1 set(3 rest pauses within it) per muscle. thats it. its one of THE best size and strength builders going. [/quote]
The DC guys are also a lot stronger than this guy. I find it hard to believe that the OP would be able to exhaust his shoulders enough to justify doing just 1 set 3 times in 2 weeks.
You don’t feel that a certain strength level (both physically and mentally) is required to follow a DC routine?[/quote]
I didn’t say follow dc all the way. But doing to many sets is one of the easiest ways to overtrain, and not make any progress. Ok, forget Dc. but he should just cut back on his volume. The eating more thing is also good. lol.
[quote]johnsmith99 wrote:
I couldn’t lift anything afterward and lifted every set to failure and then did an additional rep on every set as I held the bar/dumbbell there.
[/quote]
Training to failure on every set is never a good thing. Plus for gaining strength, you’re in the wrong rep range, also gaining on the OHP is always a bitch.
I think you need to decide what you mean by stronger. Generally I define it as a 1 rep max for most lifts, obviously increasing the number of reps one can do in a set is also stronger but I generally think if you want to move heavier weights you need to drop the rep range, like everyone said. Do sets of 5 or 4 or 3 with heavier weights for a few weeks then see if you can come back and do 4x8 (even though i have no idea why that is your shoulder workout anyway).
Its probably because u dont know how to lift, not getting proper nutritionm, or not enough sleep. U should on every lift be doing 3-5 sets of 5-8 reps with the weight being increased on each set. Thats what i do and i have been making gains every two weeks and im in highschool. Btw Push urself dont be afraid to scream cause most people that workout jsut sit there and lift weights. ur not doing anything unless ur pushing urself. N dont just do overhead press. military press isn’t everything if u wan’t to build strength.
im reading all the people’s coments and those coments arent gonna help u. Workout at least 3 times a weak. ANd if u lack in one area than do workouts related to that muscle group to help get ur overhead press up.
I just started throwing this 10lb medicine ball around. Its a fun addition as well as a good indicator of your applicable upper body strength and how quickly you can apply it.
[quote]roguevampire wrote:
your doing to many total sets for shoulders. especially when going to failure. You know how many sets i do for shoulders. 3-4 sets, total. not per exercise, but total. Why are you doing overhead presses, then doing dumbell presses? You realize your working the same muscle? heres something to try, try working each muscle every 4-5 days per week, instead of 6. Just cut back on the number of sets.
DC training, is something you might want to look into. I use some aspects of it. They do literally only 1 set(3 rest pauses within it) per muscle. thats it. its one of THE best size and strength builders going. [/quote]
The DC guys are also a lot stronger than this guy. I find it hard to believe that the OP would be able to exhaust his shoulders enough to justify doing just 1 set 3 times in 2 weeks.
You don’t feel that a certain strength level (both physically and mentally) is required to follow a DC routine?[/quote]
I didn’t say follow dc all the way. But doing to many sets is one of the easiest ways to overtrain, and not make any progress. Ok, forget Dc. but he should just cut back on his volume. The eating more thing is also good. lol. [/quote]
From time to time I’ve gotta say this…I’m with what RV has written here. OP isn’t advanced. Most likely he’d benefit from doing less volume per workout, workouts more often.
I’m sure the meds may not be helping and such, but hey, we’ve got no control over that, and I’m not about to pretend I’m a doctor. I AM finding it very difficult to believe OP, as claimed, didn’t get any stronger when going from 140 to 170 lbs while staying “very lean”.
[quote]YoungBeast wrote:
Its probably because u dont know how to lift, not getting proper nutritionm, or not enough sleep. U should on every lift be doing 3-5 sets of 5-8 reps with the weight being increased on each set. Thats what i do and i have been making gains every two weeks and im in highschool. Btw Push urself dont be afraid to scream cause most people that workout jsut sit there and lift weights. ur not doing anything unless ur pushing urself. N dont just do overhead press. military press isn’t everything if u wan’t to build strength.[/quote]
go do your homework, kid. “you should be doing 3-5 sets” really now? Says who? And guys that scream in the gym are total douche bags. Theres never a need to yell or scream. Those are guys looking to be noticed.
[quote]kakno wrote:
Why do you only train the lift every six days?
…
Can’t you just do 531 or something?[/quote]
doesnt 531 have a shoulder day that is preformed only once every week?
why would you comment on him only training once every six days, then suggest a program that has even less frequency??
[quote]kakno wrote:
Why do you only train the lift every six days?
…
Can’t you just do 531 or something?[/quote]
doesnt 531 have a shoulder day that is preformed only once every week?
why would you comment on him only training once every six days, then suggest a program that has even less frequency??[/quote]
Since I assumed he did something he thought of himself, wanted to hear his reasoning behind it, and wanted to suggest a program that seems especially effective for bringing your military press up.
What he did is worse than 531. And a new concoction of 20 different opinions is probably going to be worse than 531. That’s why I suggested 531.
John…Don’t “experiment”! Read and follow 5 3 1 exactly as Wendler outlines it. And stick with it. His program has really changed my outlook in the gym. I love the structure and the noticable progress each week.
You too can do it.
[quote]RampantBadger wrote:
First port of call is seeing yur doc and reviewing your meds.
As already suggested try 5/3/1 and stop a rep or two before failure, a lot of people even gain strength by just doing the minimum reps
[/quote]
What this guy said. Get your shit straight with your life and your meds first. Take care of yourself. Then, once you have that figured out, jump on 5/3/1 or Juggernaut Method. Both are proven programs that work and can get you results. Good luck.