| User | Post |
|
4:33 pm
December 3, 2009
|
Jorge Ochoa E
| | |
| Member | posts 5 | |
|
|
hello, my name is jorge
i want to know if there is a other workout that improve my strength doing my militery press, i struggle doing it the whole reps , after number three i cant put on my shoulders and bring theier back overhead.
thanks
jorge
|
|
|
5:22 pm
December 7, 2009
|
Darrin
| | |
| Admin
| posts 310 | |
|
|
Military press is indeed hard to make progress on. Absolutely do the full range motion – don't do partial reps – do them just like we say at http://worldfitnessnetwork.com…..technique/ .
I would add in 1 set every workout at a much higher weight where you are shooting for 3 reps – say 65 lbs. This trains your body to get ready for heavier weight.
Another think you can try is to do extra sets of it after your workout is done – to really fatigue the muscles so more fibers are used. This will require longer recovery though.
You can try doing Arnold Presses as a variation but I don't think that will really increase your total weight for the military.
Lastly, when you do increase the weight, increase it the tiniest bit – for example, some gyms have "washers" that only weigh 1 pound. So instead of doing 45 lbs, you do 47. Instead of 55, you do 57. Increasing in really small amounts is the best plan for continuing to progress.
|
|
|
10:50 pm
May 25, 2010
|
Cameron
| | Greensboro, NC | |
| Member | posts 250 | 
|
|
|
Another small increase could be using a clip. Unfortunately people don't use them like they should, but i'm going to give you the benefit of the doubt and say you do…. they're no rule saying you can't use more than one though….
|
|
|
9:15 am
June 8, 2010
|
steddy
| | Never Never Land | |
| Member | posts 12 | |
|
|
I had problems inceasing weight on overgead press. Its a really hard excersie.
Start with 20% less than you know ya can lift. DO this weight for 3 sets comfortably.
Everytime you do this excersise add 1.25kg (the smallest weight) on each side. do this untill you hit a platoe, try this weight for 3 weeks if you cant do it by the third attempt then again drop weight down 20% and start again. This might seem like your wasting your time on the deload but thats not the case.
Good look. Its a real motivation when you get big shoulders !! Remember to eat LOADS!! (off the wright foods).
|
|
|
5:32 pm
June 14, 2010
|
Metric
| | Cincinnati | |
| Member | posts 6 | |
|
|
Post edited 9:34 pm – June 14, 2010 by Metric
The MP is the toughest lift of the big compound lifts to make steady increases with.
Weak lats are often something people overlook that will hinder the lift. Weak traps, too.
You may be going a bit heavy, too. Take your weight down a few notches. Work them with picture perfect form.
I use a suicide grip (thumb on same side as fingers), this helped me greatly.
|
|
|
7:15 am
June 15, 2010
|
gregsfc
| | Rickman, Tennessee | |
| Member | posts 145 | |
|
|
I recently just started performing this lift again, consistently, and I'm pushing up more weight than my younger days (the last time I performed this lift on a regular routine). My strength on this lift, however, is still not very good. At least, I don't think it's good compared to my dip strength. Previously, I had been doing this lift with dumbells, but not on a strict regimen.
I weigh around 150 and I can push up about 100 w/o using momentum, about 7 reps on my first set; if it's my first pressing movement of the day. Lately, I've taken a couple of cycles break from this strict, barbell lift, and have incorporated hang cleans and presses in with my hang clean sets. While I can push up about 20 lbs more this way, I use all the momentum possible, including partially squatting before pressing. My hope is that this will improve my strict-form weight, but I'm not sure it's a good strategy.
Any comments?
|
|
|
11:57 pm
June 15, 2010
|
Cameron
| | Greensboro, NC | |
| Member | posts 250 |
|
|
|
Becomes more of a push jerk then… and i'd consider anything over 50% bodyweight done in sets of military press a pretty strong lift.
|
|
|
6:43 am
June 16, 2010
|
Darrin
| | |
| Admin
| posts 310 | |
|
|
Post edited 11:09 am – June 16, 2010 by Darrin
Assuming you mean standing (not sitting) and proper form, this is a hard lift. I rarely do 1 RM but target triples to measure my strength and for a triple, I'm only at 85% of my bodyweight (with proper form – people get pretty ugly with this lift with back arching to turn it into an incline chest press…!). So you are doing great IMO.
I've tried the same thing – doing push-press with heavier weight to see if that would increase my lift but it didn't work. Though, push presses are fun. If I were to again try push presses for the purpose of increasing regular MP strength, then I'd do super-slow negatives after the push, because much science has shown that the eccentric portion (negatives) have more potential for strength and hypertrophy gains. (Keep in mind though, that sciences is in an artifical environment and science doesn't always work in the real world. But as I said, IF I were to re-focus on that lift that's what I'd do.) Keep in mind, focusing really hard on one particular lift may cause other lifts temporarily to weaken simply because it will waste you for the rest of your workout. For the past year or two, I've really just focused on tiny gains in poundage at a time.
|
|
|
7:22 am
June 16, 2010
|
gregsfc
| | Rickman, Tennessee | |
| Member | posts 145 | |
|
|
I do this lift standing, at least in the last twenty years, however, I've not done this lift much in the last twenty years (on a regular basis).
Darrin has got this lift on video on this site. The form he shows taught me alot about how to properly perform it. For instance, prior to watching his demonstration, I had never pushed my chest up and forward at the beginning of the lift. Additionally, I had never focused on pushing the bar backward after clearing my head during the concentric movement. I don't know if these adjustments increased the weight I use, but at least (now) I'm know I'm doing it right.
Thanks for the pointers.
|
|
Login 
Register 
Forum
Topic RSS 
Search 
