Shoulders

>>40967547
I do OHP then this https://www.youtube.com/watch?v=x0f2sfsh7ns&index=3&list=PLRS2DE4P39Ec0AtU5FndNBSpT7PXppZl5

>>40967547
OHP (5x5) + Military Press with Dumbells (3x12 45+sec sets)

Combine that with rows and bench press and you should be golden.

Also fuck side raises and flys, too much torque and have fucked up my shoulders multiple times.

first day doing ohp today.
I'm fucking weak as fuck struggling with 20kg.

>>40967697
just keep at it, OHP is about 60-65% of your bench so don't expect big numbers

>>40967697
Its hard, watch a few videos on form and keeping a straight posterior chain. Dont expect to rack up the weight too quickly either

>>40967710
Are you saying he is benching 30kgs?

>>40967547
Fuark that guy went from a 3/10 to almost chad mode just with bigger shoulders and neck. Really makes you think

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>>40967808
embrace the neck training

Shoulders are by far the weakest part of my body

What's a good routine to get them fuckers swole?

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>>40967808
It is time to train your neck.

>>40967843
roids build God like shoulders.

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>>40967808
why dont YOU train your NECK anon

>>40967738
in some cases it's down to 50% ratio. if he can only ohp the bar his bench is probably in the 30-40 kg region, maybe higher because he isn't used to ohping or some mobility issues

File: 2rqhq9x.jpg (144KB, 1000x364px) Image search: [Google]

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really makes you think

>>40967857
But anon, im natty...

>>40967927
why

>>40967960
Because I can't find nor afford steroids

>>40967871
>watch
But how.

>>40967667
>Also fuck side raises and flys, too much torque and have fucked up my shoulders multiple times.

You need to stay low weight/high rep on those things to keep from snapping your shit. I side raise 25lbs 3x12 and OHP 140.

>>40967968
Buy them off of the darknet, a basic testosterone cycle is only about $50, if you can afford a gym membership you can afford roids

>>40967738
>>40967880
when I'm saying I'm OHP 20kg I'm not including the 15kg weight of the bar.
My shoulders are by far the weakest part of me.
I got a broad frame but not much meat on them.
Also cheers for the reassurance it makes a difference.

>>40968089
Right I'm gonna buy roids from some pharma student who knows the chemical formula, makes it in his basement in shady conditions and sells it on the darknet and risk my life by injecting it in my body

>>40968135
You can buy pharm-grade stuff on the darknet too retard

>>40968090
you include the bar when discussing how much you lift

>>40968135
That formula includes an antibacterial agent dumbass, unless you fuck up the injection the risk of harm to your body is no greater than with pharma grade roids

>>40968179
no that is what I'm saying I didn't do but someone said it was just that bar and I assumed they got that because the weight I was pressing was close to the weight of the bar

>>40968183
Whatever floats your boat buddy

>>40968207
He's giving you the order to say the right weight number that is with the bar included and you have to listen to him.

>>40968230
35kg then.

>>40967547
I'd throw in some db presses and frontrow raises

>>40967547
Yes, your front delt are hit hard from ohp, dips, upper chest and chest training in general, no need to isolate them.
Rear delts get quite some work on all rows, some facepulls may be advantageous if you dont row that much.
Your lateral head isnt worked a lot anywhere, not even when ohping as its mainly front delt, so you should isolate them. Remember, sit down and go light, a pro tip is going above 15 reps and doing 1,5 reps, such an intense pump