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  1. #1
    Registered User bulbanator's Avatar
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    Question How can I make my military press stronger? + get bigger shoulders?

    I'm currently pressing 55kgs for 5 reps...

    My shoulder routine:

    Military press 4x5-6

    Front raises 3x6-8

    Lateral raises 3x6-8

    Rear delt flies 3x6-8

    I' am thinking of adding in some arnold presses for good measure?

    Reps for helpful brahs.
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  2. #2
    Registered User ohsnapzach's Avatar
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    you can try working on your rep ranges, smh
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  3. #3
    IDGAF HelpfulBrah's Avatar
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    a calorie surplus for starters.
    your routine looks fine start eating more and sleeping
    Only post to help.
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  4. #4
    work them glutes ben_DL's Avatar
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    ever thought of throwing some push press in?
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  5. #5
    Registered User TrancedOut's Avatar
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    Try doing overhead db presses for a few months if you like them.
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  6. #6
    Strong just got Stronger 7399martyn's Avatar
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    progressive overload.
    gradually add weight every week.

    consider doing military press twice a week.
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  7. #7
    Registered User samsont's Avatar
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    get on a proven strength program, not create your own rep range routine without using %'s of 1rm
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


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  8. #8
    I'm your huckleberry gentao's Avatar
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    Arnold db press 8x5. also you are doing overkill with that shoulder routine
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  9. #9
    Registered User Boonenator's Avatar
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    Space out your military press from incline press

    Example:
    Don't do
    Mon:Incline Press
    Tues: Military Press

    Incline press will tear your front delts some.
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  10. #10
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    doing shoulders once a week..




    okay
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  11. #11
    Misc Wise Man coals's Avatar
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    Hands down my top shoulder exercise: 1-arm DB push press




    Also

    Clean and jerk's


    Train to get strong 4-6 reps


    Cable Rear-delt flys for assistance.
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  12. #12
    Registered User BraddlesMcGee's Avatar
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    I like standing with a bar, and you bend the knees and thrust it up when failure sets in.
    forum.bodybuilding.com/showthread.php?t=140747451
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  13. #13
    destroys balloon knots derekk1's Avatar
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    get on a strength program, like 5/3/1
    add in push presses after youre exhausted from military presses
    quit wasting time with exercises like arnolds and lateral raises (theyll get your delts bigger, but not stronger)
    calorie surplus
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  14. #14
    Registered User frasersteen's Avatar
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    I've had some good progression on shoulder pressing by using the rep ranges for progressive overload.

    Start at ~70% of the reps you can do at a decent weight, personally I like to use a weight I can bash 10 reps out on.

    Increase reps 10%-ish each session. By the time you can do 20 reps with a weight you used to be able to do 10 reps on you should be able to increase weight and start again.

    It tends to be a lot easer to get an extra rep than it is to add weight.

    I've had good results busting through plateaus with this technique.
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  15. #15
    Registered User bulbanator's Avatar
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    Helpful misc is helpful.

    So someone said this is overkill? Really? okay.jpg

    I might start substituting military with seated dumbell press?

    I have been progressively adding weight each workout. Its just starting to get stale now... Should I try like 10-12 reps or something to mix it up?

    Also, I eat like a phucking boss so I know thats not a problem. Its a problem with staleness..
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  16. #16
    Registered User bulbanator's Avatar
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    Originally Posted by frasersteen View Post
    I've had some good progression on shoulder pressing by using the rep ranges for progressive overload.

    Start at ~70% of the reps you can do at a decent weight, personally I like to use a weight I can bash 10 reps out on.

    Increase reps 10%-ish each session. By the time you can do 20 reps with a weight you used to be able to do 10 reps on you should be able to increase weight and start again.

    It tends to be a lot easer to get an extra rep than it is to add weight.

    I've had good results busting through plateaus with this technique.
    Can you simplify this for me? wtf does ~ mean?
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  17. #17
    Strong just got Stronger 7399martyn's Avatar
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    just stick with the same amount of reps and keep increasing the weight. youre over 100kg and right now you're only pressing 55x5.

    You dont need to mix up the reps, you just need to keep on adding weight to the bar.
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  18. #18
    I'm your huckleberry gentao's Avatar
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    Originally Posted by bulbanator View Post
    Helpful misc is helpful.

    So someone said this is overkill? Really? okay.jpg
    what ok? is it impossible for shoulders to grow when doing a bit less?
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  19. #19
    Registered User bulbanator's Avatar
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    Originally Posted by 7399martyn View Post
    just stick with the same amount of reps and keep increasing the weight. youre over 100kg and right now you're only pressing 55x5.

    You dont need to mix up the reps, you just need to keep on adding weight to the bar.
    I see...

    I'm actually 90kgs now and cbf changing my stats around. But it still sucks. So just do 10 reps, adding weight each week and get 10 reps no matter what? Seems easy enough.
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  20. #20
    Registered User bulbanator's Avatar
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    Originally Posted by gentao View Post
    what ok? is it impossible for shoulders to grow when doing a bit less?
    No I agree a person can grow more from dropping the amount exercises. I just thought I wasn't doing enough or something..
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  21. #21
    Registered User frasersteen's Avatar
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    Originally Posted by bulbanator View Post
    Can you simplify this for me? wtf does ~ mean?
    "~" = roughly equal to

    if you can do 10 reps @ 50kg


    workout 1 7 reps @ 50
    workout 2 8 reps @ 50
    workout 3 9 reps @ 50
    workout 4 10 reps @ 50
    ....
    workout x-1 18/19 reps @ 50 (I start adding a couple reps a workout after I hit 15ish)
    workout x 20 reps @ 50
    workout x+1 7 reps @ 60
    ......


    I use kettlebells because they are cheap and my hours prevent me from going to a gym. I used that technique to jump between the weights since I can't keep adding weight without buying a new bell. It's slow but depending on the workout you end up training some fitness and endurance into the bargain and it enables you to continue overloading without reaching your limit. Personally I go up to 30 reps but that's because I want the extra fitness workout you get at ~15+ reps.
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  22. #22
    Strong just got Stronger 7399martyn's Avatar
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    Originally Posted by bulbanator View Post
    I see...

    I'm actually 90kgs now and cbf changing my stats around. But it still sucks. So just do 10 reps, adding weight each week and get 10 reps no matter what? Seems easy enough.
    thats it, simple progressive overload.

    if you add 2.5kg, and only get 8-9 reps, try to get 10 reps next time.

    I would press at least twice a week.
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  23. #23
    . Hamzzza's Avatar
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    Originally Posted by 7399martyn View Post
    progressive overload.
    gradually add weight every week.

    consider doing military press twice a week.
    this

    and start with around 10-15 lbs less than you normally do - so oyu dont stall at the beginning(add 5 lbs every worKout)
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  24. #24
    . Hamzzza's Avatar
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    Originally Posted by 7399martyn View Post
    thats it, simple progressive overload.

    if you add 2.5kg, and only get 8-9 reps, try to get 10 reps next time.

    I would press at least twice a week.
    i think it's possible to add 5 lbs weekly, i did it for the last 5 weeks before january - just start a bit lower than usual so there's room to progress
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  25. #25
    Registered User bulbanator's Avatar
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    Ok, so today I'm gonna try this. I'll start with 45kgs and aim for 10 then add 1.5kgs every week.

    Is my routine overkill for shoulders?
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  26. #26
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    more pressing less iso

    add db press
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  27. #27
    Registered User bulbanator's Avatar
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    yeh so I should do shoulder press aswell?
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  28. #28
    Registered User bulbanator's Avatar
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    Whats a good rep range?
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  29. #29
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    Accept that you're going to hit a limit, people can't just keep adding more.

    Allow 2.5 kg a month, that's nothing right? It's 30 kg a year, it's 60 kg in 2 years. Even 1 kg a month would have you pressing 120 kg + starting weight in 10 years, from age 20 to 30. It doesn't happen.
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  30. #30
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    dumbell shoulder press player. get those dumbells all the way down past your ears.
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