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How to shoulder press 135lbs?
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Date: July 19th, 2012 9:26 AM Author: puce cruise ship elastic band I don't really care about increasing my bench press, but broader shoulders would be nice. How does one go about building up their shoulder press to 135lbs? The delts seem like muscles that don't adapt as easily as chest muscles, for example. (http://www.autoadmit.com/thread.php?thread_id=1998417&forum_id=2#21121908) |
Date: July 19th, 2012 9:27 AM Author: Dead translucent mother do more presses (http://www.autoadmit.com/thread.php?thread_id=1998417&forum_id=2#21121915) |
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Date: July 19th, 2012 9:29 AM Author: rose passionate alpha Start at weight x. Complete 3x5. Next workout, add 5 lbs. (http://www.autoadmit.com/thread.php?thread_id=1998417&forum_id=2#21121923) |
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Date: July 19th, 2012 9:33 AM Author: puce cruise ship elastic band Right, I get that that is generally how one makes progress. For me, however, the delts seem to be muscles that in the following workout when you add 5lbs, you go from being able to do 5 reps at the previous weight to zero or 1 rep with the new weight. That's what I meant about the slower adaptation.
Trying to figure out how to combat this. |
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Date: July 19th, 2012 9:36 AM Author: rose passionate alpha maybe add 2.5 lbs to one side instead of 5 total? idk (http://www.autoadmit.com/thread.php?thread_id=1998417&forum_id=2#21121956) |
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Date: July 19th, 2012 9:37 AM Author: Dead translucent mother fractional plates. seriously. most gyms don't carry them so you'll have to buy your own.
here are plates down to 1lb/ea (allowing you to make 2lb jumps or unbalanced 1lb jumps)
http://www.pendlay.com/Pendlay-Black-Metal-Weight-Plates-lbs_c_177.html
if you search around online, you can find .5lb plates and 1.25lb plates. they're quite useful for both overhead and bench press. |
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Date: July 19th, 2012 9:39 AM Author: Internet-worthy Soul-stirring Faggot Firefighter School Cafeteria get a spotter. it's tough to make gains in chest and shoulders unless you're lifting to failure with a spotter. (http://www.autoadmit.com/thread.php?thread_id=1998417&forum_id=2#21121969) |
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Date: July 19th, 2012 9:54 AM Author: Hairraiser Unhinged Lay Greetings, Why do you need a spotter for OHP? Just fucking move out of the way if it falls, it's almost impossible to drop OHP on your head and chances are you'll just be at 90% ability to complete one more rep, so just catch it at your shoulders in rack position |
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Date: July 19th, 2012 9:35 AM Author: crawly olive step-uncle's house travel guidebook do DB shoulder press
when you can db press 80x8 you should be able to easily shoulder press 145 |
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Date: July 19th, 2012 9:50 AM Author: Hairraiser Unhinged Lay Greetings, Do tons of supplemental dips with weight hanging from ya nutz also do some push presses with OHP negatives as the second half |
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Date: July 19th, 2012 10:50 AM Author: gay chapel A legit shoulder press requires a lot of control over muscles that aren't actually used in the press. Squeeze your biceps before you press. Squeeze your butt cheeks (yeah) to keep the form tight and inhale into your stomach while activating your back muscles.
Do behind neck push presses or Klokov presses (google it) Do strict form military presses (feet together) because they force you into proper form.
I belt up even for 115lb shoulder presses, personally. Helps keep the abs and back in check.
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Date: July 19th, 2012 11:04 AM Author: gay chapel Oh yeah, and I recommend micro loading. 5lb jumps are hard; buy some magnetic 1.25 lb plates. (http://www.autoadmit.com/thread.php?thread_id=1998417&forum_id=2#21122343) |
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Date: July 19th, 2012 10:56 AM Author: aqua rough-skinned property I know that I shouldn't be shocked, but this thread has demonstrated that people on XOXO know nothing about weight lifting.
1. the amount of weight doesn't dictate how big/wide your shoulders are. Instead, worry about form and exhaustion. Do a lot of reps at a weight you can do correctly until exhaustion.
2. It's all about nutrition, brah. Make sure you're maximizing your protein intake every 2.5-3 hours
Source: I'm stronger than you motherfuckers, and I know my way in the gym.
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