There’s your problem… this is awful. And the pump is irrelevant for hypertrophy. Is this is thinly veiled troll post ??
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I still love the 5 x 5 method
Damn Dave, that is an amazingly helpful video!
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I love how all the 531 comments get engagement, but the ones specifically focusing on hypertrophy per OPs need get no engagement.
Classic
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Is this your primary goal?
1000% it sucks bc ohp is far and away my favorite lift and it stalling hits the pride lol
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So take one day a week and work accessory shoulder lifts.
Shoulder Press (DB)
Lateral raises/meadows partials
Face pulls
Incline bench/smith/DB (whatever hits front delts best for you)
Or throw these in as accessory work on your regular lifting days after your strength work.
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yes it is
If the goal is overhead pressing more, you could do worse than listening to Thibs and Carter.
If you want better lateral delts, the video is good.
When I started lifting I rarely did shoulder workouts. After I thought I had gained as much muscle as genetics would allow, I gained more by eating more and adding overhead and shoulder stuff. I do not consider myself a bodybuilder, but my shoulders and delts are a strength.
The usual advice is to do lots of flyes and dumbbell lateral raises (better as lean aways and cables). But what worked for me was different.
I got more out of a mixture of high weight/general (shoulder) exercises (which use many muscles), moderate weight/high volume shoulder exercises, and low weight/targeted exercises. I think holding heavy weight at length is highly underrated for hypertrophy.
For the lateral and posterior delts, exercises I like include (and some are quite nonspecific):
High weight/general: heavy rack pulls with hold, Kroc rows, Smith machine overhead holds and presses
Moderate weight/higher volume: Lat machine, Overhead farmers walks, Viking press, Overhead press, Bradford presses on pulldown machine, Close grip benches (incline).
Lower weight: Woodchoppers, Leanaways, 45lb. Plate raises - front to above head