Best rep range for OHP?

I do cycle of three weeks then upping the weight on each one.3x8 first, 3x5 second and a 3x3 last.

Ofc different weeks different % of 1rm

>>40393864
3-5 reps with barbell on heavy days and alternate with 8-12 rep db presses

>>40393864
You didn't specify your goal but generally anything between 3-8 seems ok

>>40393864
Depends on your goal.

>>40393864
300 yards down range target practice. 'Private! See those 3 niggers down range trying to invade Europa - execute them!!'

>>40393864
10 for hypertrophy
3 for strength

>>40393967
>>/pol/

>>40393978
3 reps? Really?

>>40393978
Such bullshit. Rep range bullshit is retarded. Anything that tears your muscles will make them grow. Your muscles don't think "wow, we only did three reps but we were torn the same amount as when he does ten. Better not grow as much."

>>40394215
not that anon but; heavy triples twice a week has made my press shoot up from 1 pl8 to 1.75 pl8 in only 5 months

>>40394235
This

>>40394235

Not that I necessarily disagree with your argument but

> Your muscles don't think "wow, we only did three reps but we were torn the same amount as when he does ten. Better not grow as much."

must be the most retarded reasoning I've ever heard.

It's not like the ocean thinks "oh, the moon is on this side of the planet tonight, better bunch up all on that side!", now is it? that would be utterly impossible. Things being affected by other things? kek, not in this universe, that's for sure.

2 days heavy in the 1-3 department, 1 day light like sets of 10

bench is gay press is lord

>>40394215
Also not anon, but I do heavy sets of 3's, and once a month try a new 1rm, if I fail I'll turn it into a push press set. Ohp I feel is more of a strength exercise, but I've never been one to be so black and white with the strength/hypertrophy shit. I just do machines and whatnot as accessory lifts and my shoulders are my pride and joy.

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>>40393864
I don't agree with it, but see image related.

Source:
http://www.strongerbyscience.com/hypertrophy-range-fact-fiction/

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>>40394308
At last, one of my own

>>40393891
This my shoulder gains never kicked in till I did this.

Like any other exercise. 3-5 for strength. 8-12 for hypertrophy. I do 2 days of strength and 1 day of hypertrophy.

>>40394235
>>40394244
Your muscles don't really get torn with 5 heavy reps retard. You can't lift anymore because they're fatigued. You haven't torn them yet.

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>>40394366

that second point is retarded

>improving your balance will make you weaker
thats why I always squat with a bar covered in olive oil while wearing a raincoat, the extra inability to control the bar adds an extra plate to my lifts

>>40394670
guy who wrote that benches 4pl8 for reps, so maybe he has dumbells in mind heavier than 50 pounds.

>>40393864
P
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>>40393864
>rep scheme

>>40394670
the fuck are you on about, retard?

>>40394718

yeah and eric spoto benches 700 pounds lets all train like him and we'll bench 700 pounds too!

>>40394830

the fact that using dumbells is effective because they're harder to control than a barbell, not despite the fact like that picture states.

>>40395251
damn, you're dumb

>>40393864
Look at that manlet lol

>>40395345

don't you mean "your dumb" you baiting retard?
guess I accidentally stumbled into the normies first day lifting thread

>>40395251
Not at heavy weights you retard. How are you going to press 100lbs in each hand?

>>40395393
By being strong.

Via progressive overload.

>>40395393

Obviously shitty trolling aside, Im guessing you've never tried benching with heavy dumbells. Its pretty much impossible to get into position to dumbell press with weights you cant get for 3-5 reps at least. Im only bumping this thread so more people can laugh at you.

>>40395482
Replied to the wrong person?

>>40395480
see
>>40395482

DB presses are great at baby weights.

>>40395515

you should probably try lifting before you attempt to troll a board about it since some of actually know what we're talking about. Maybe your mom only gives you a $10 allowance for your gym membership so you're stuck lifting at planet fitness and haven't seen a dumbell in the triple digits?

>>40395482
thats why you work up in reps and then make a jump in weight...not rocket science

im shoulder pressing 90s been training less than a year..

>>40395559
Have you ever tried to use one of those triple digit dumb bells? It's not easy to get them in position. Just stop.

>>40395715
of course its not easy now. you can work up to it man

>>40393891
This is what I do. 3x5 heavy bb with 4x10 db along with some lateral raises.

>>40395802
https://www.youtube.com/watch?v=0P_ktpTmaJ4

This dude is huge and roided up. He's struggling with it. What the fuck you think you're going to "work your way up to it" benching 3 plate?

>>40396047
bro those are 200 pound dumbells, different story than 100lb dumbells. most gyms go up to 120 tops which is doable if youre really dedicated. plenty of dudes rep the 95s and 100s at my gym.

>>40394625
IDIOT

>>40396104
Ight bud. Go ahead and press 100lb dumb bells then. Knock yourself out.

>>40396108
So 5 reps build hypertrophy?

>>40393864
whatever you do, don't do the shitty af form in your pic.
>elbows in damnit

>>40396135

Yes. Shit, you can build size with singles if you're determined enough. Might not be efficient but it'll work.

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>>40396135
Yes you moron.
Those bull shit light rep ranges only work for BBers cause theyre on huge amounts of gear.

>>40396144
So you agree with me then? Cool.

>>40396137
b8

>>40396154
this is a terrible image and completely wrong,

>>40396163
Please explain

>>40393967
cringe

>>40396176
Try actually lifting. A strength program (SS for example) will not give you aesthetics as fast as a bodybuilding program.

>>40396188
Haha i knew youd say that.
Being strong and having a low bf gives you aesthetics. End of story.
Youre a memeing moron.

>>40396200
>Being strong and having a low bf gives you aesthetics.
Alright Medhi.

Do squats if you want bigger arms, right?

>>40396207
I never said that.
Im saying no one looks like they have a big chest but cant even bench 2 pl. Also anyone who can bench 3 plate and has a low bf probably has a very good looking chest.

>>40396188

Try paying attention to what the studies actually say.

>>40396156
if you are elbows out on your ohp, you are a retard.

>>40396215
Try actually lifting.

>>40396212
Just because you can bench 2 pl8 doesn't mean you have a big chest moron. Do you know anything about neurological gains? Obviously not.

>>40396234

The studies do not say that SS gets you jacked like a bodybuilding program. They say that, if you match for volume, the outcomes are pretty similar across rep ranges. That 'match for volume' bit is pretty fucking important.

>>40396221
https://www.youtube.com/watch?v=F3QY5vMz_6I
https://www.youtube.com/watch?v=k4WoLZbonns
https://www.youtube.com/watch?v=CnBmiBqp-AI

http://www.bodybuilding.com/fun/how-to-overhead-press-a-beginners-guide.html

>>40393864
Don't do OHP, it's a meme exercise with little to no benefits. Also ruins your shoulders

>>40396234
>Just because you can bench 2 pl8 doesn't mean you have a big chest moron. Do you know anything about neurological gains? Obviously not.
That is literally not what i said at all. Re-read what i said you dumb mother fucker.

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>>40395390

>>40393864
>tfw snappe my back on ohp and havent been able to do compounds since

>>40396245
Except 3x8 has proven to builder better hypertrophy than a common 5x5 strength program.

>>40396253
>Im saying no one looks like they have a big chest but cant even bench 2 pl.
Listen, a strength program that gets you to bench 2pl8 won't make your chest big. Strength != size. And doing a bunch of chest flies to get a big chest isn't a guarantee you'll be benching 2pl8 either, medhi.

>>40396271
Youve been memed. Show me a picture of someone with a big chest frm doing flies and cant bench 2 pl please. It doesnt exist.

>>40396276
>Show me a picture of someone with a big chest frm doing flies and cant bench 2 pl please. It doesnt exist.
No shit. Who the fuck would upload that video? I bet you think curlbros are strong as fuck too.

https://www.youtube.com/watch?v=l84vmuuuHRg
Look at this guy. He benches 410 at 154 and his chest isn't huge.

>>40396291
His chest is big you idiot. For how small he is his chest is round and full. Btw you just proved how new you are. Thta video is old and is making the rounds again recently.

>>40396271
>Except 3x8 has proven to builder better hypertrophy than a common 5x5 strength program.
Cite sources faggot.

>>40396308
>His chest is big you idiot.
Alright troll. I've had enough of you.

>>40396315
Watch from 240-245. His chest is fucking big.
IM not trolling youre jsut to new and too stupid to undestand.

>>40396291
Holy shit that guy does not look as strong as he is.

>>40396308
>old
>2015

>>40396322
Thats 2 years old you moron. Welcome to 4 chan.

>>40396248
>50 seconds in on the first video
>keep your chest up and elbows forward

you are a special kind of retard mate...

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I spent 2 weeks at 45kg mistakenly thinking that it was too hard and I couldn't progress

Yesterday I pushed 60kg for 5

OHP is a tricksy hobbit pretending it doesn't have your ring- go after it and up your weight before you need to

>>40396389
that doesn't mean elbows in lol

>>40396431
>forward=/=in

yeah, you're retarded... must support hillary

>>40393864
Fucking killing yourself x 1 if you're using a grip that wide for OHP desu baka senpai.

>>40396258
me too kinda, not fully yet. what do you do now. i think you can still do bench and pull ups which are technically compunds. you just can't do deads and squats which are shit for aesthetics anyway. fuck powerlifting and embrace the bodybuilding way

so much shit slinging in this thread

>>40396234
You wont get to 2pl bench on neurological gains alone retard

>>40396655
>wrong.

>>40393967
underrated

>>40395848

practically my whole shoulder routine for over 2 years now.

>>40394670
you're the only retard here

DB pressing in low rep ranges is retarded, because the entire struggle will be setting up and getting the things into position and balancing them throughout the movement instead of actually working the desired muscle group

brb grabbing massive DBs to do a 3rm with

brb wasting all that energy setting up and getting them into position when I could have just used a barbell, which is far superior for that purpose

>83 replies

Wew lads

I do 4x5 and then a fifth set to failure at the rep weight + 15 lbs, usually get in 2 or 3

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>>40393967

I do very much ok with 5/3/1 and additional seated dumbbell presses for hypertrophy. Stable progress so far, 70kg x 3 projected in the next week.

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>>40393864
>.8 body weight ohp
>To achieve this I do 4-7 for power and 8-15 for hypertrophe.

I do 12x3 dumbell press and 3x8 barbell press, I've seen some bretty gud gains. People will say to do high weight with low reps but that's a recipe for a torn rotator cuff.