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  1. #11
    Crissy Guest

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    I am not strongman but can help. If you want the magic formula for your press, I can 't because
    now most of sports have a system, so the very first thing is to learn who the Strenght Training work. The beginning is to work in endurance, at one stage,you will have to transform this endurance in strenght or hypertrophy, depends of your goal, after maximal strength and finally power. If your goal is power lifting you will have to follow this above system.
    Endurane, strenght, hypertrophy, maximum strenght and power have difference specificities in matter of mode, intensity, frequency, duration and rate of progression.
    After , the choice of exercises, targeting muscles groups have to be done properly, you can follow follow all the above process, if your exercices are not executed quite perfectly, first your can be injured for the rest of you life ( how many weight lifter turning 40 have back pain and so on...) and your are not going to reach your goal.
    It's look quite tricky but in fact, with a program and values it s very easy.
    It' not finish, when you have determine, you or a trainer, the exercises, you need to know the techniques , superset, pyramidal ascending, eccentric, force reps with a partner and ...few more.
    After, your routine, how many days do you want to train, and you will have to choose, if your problem is upper body, eg : you can train 3 days/week so 2 upper and 1 lower.
    You also have to change of routine, of techniques whatever your goal more or less every 5/6 weeks, to stay simple, your body aftter 5 of 6 week is use to and you are no going to get the expected results.
    Finally, your diet is very, very important, your sleep is very, very important but it's your choice,
    If you want to be an athlete, train, train and train. An athete is sore when is woke up and sore and tired when it,s time to go to bed. I insist SORE, DOMS, no PAIN, but with a good active recovery and a good diet, it's quite easy to manage. I forgot, if you have in mind to compete you also need to follow a very precise periodisation plan.
    I think it's enough now, if you are reedy to follow this way , I will be happy to help you with more precisions . At this stage, your ranking, and exercises are not the most important. You have to absorb and decide what you really want to to.
    Good luck and don' hesitate to contact me on my e-mail address : zeekina@yahoo
    because I can't write pages and pages in this Forum and also need more clarificat
    Ion
    E

  2. #12
    Crissy Guest

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    I Pad problem, sorry, clarifications and as sport people and sport and medicine member our Code of Ethic is very straight in matter of confidentiality same as RKC, I signed a code of Conduct and respect both Code of Conduct and Code of Ethics.

  3. #13
    b-marz is offline Member
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    Crissy, I have no clue what you said here. The grammar is way to broken up.

  4. #14
    Crissy Guest

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    Sorry, I am not graduate in English grammar and I am French, but I work in English and don't have problems to be understood, usually.

  5. #15
    Jeff Steinberg is offline Senior Member
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    Quote Originally Posted by b-marz View Post
    I can't say as I'll be pressing every day. I have a wife and two kids and the in between days are the days I spend more time with them, but I will restructure my routine to be pressing Mon Wed Fri (I totally agree with the fifteen minute thing, but when you have to go to the gym it's not that easy, 10 minute drive after work, 5 minutes to change, 5 minutes to find a spot in the gym, 15 minutes of pressing, 20 minute drive home, it all adds up.)
    Understood with regards to the total if you have to drive that far. Taking 15 minutes out of the day is a lot less of a strain vs. an hour.

    Quote Originally Posted by b-marz View Post
    Now out of curiosity, why is it I can practice the deadlift, the squat, and the bench twice per week and see good gains but not the press? What is it about the pressing movement and the associated muscles that limits it's development under that scheme while the other lifts thrive?
    The frequency with which you can productively train a given lift is largely dependent on the amount of strain that lift places on your large musculoskeletal structures, with the lower back/spine generally being the slowest to recover. Hence, you can do the quick lifts daily, while heavy deadlifting requires significant recovery for most individuals. The eccentric portion of the deadlift adds a significant amount of time under tension vs. a snatch. You can bench press frequently if you condition yourself to do so, but you still won't be able to train the bench as often as the press with similar specific conditioning effort - a good bench press requires leg drive, just like a press, but the greater chest, triceps, etc. involvement in the bench press requires more recovery. The frequency with which you can squat productively depends on the style of squat; lower-back intensive low-bar squatting will require more recovery than an upright weightlifter's squat.

    Inversely, if you recover easily from a given lift, to induce the same cumulative training effect as one of your more recovery-intensive lift, you will need to train more frequently.

    I can't explain the physiology behind that bit of "broscience," but I suppose it is somewhat intuitive. The best coaches with whom I've ever worked all incorporated the philosophy into their programming. The sample size is limited, but my own experience/that of the folks with whom I've trained is a testament to the effectiveness of the general approach as well.

  6. #16
    BillLumbergRKC is offline Senior Member
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    to improve ones press, i know of two tried and true strategies: 1)press more 2)eat more. It seems like quite a few people have covered the first. my additions would be to USE CONSERVATIVE WEIGHTS and do handstands on your non training days. you have plateaued due to cns overstimulation specific to that movement pattern. drop weights down for a bit. even train like a bodybuilder for a while. that allows you to put on a little muscle while giving your cns a break. on the second note (handstands)--i went from 145lbs to 185 on my military press doing these in 4 months, on accident. i didn't have access to weights and practice a tuck planche to handstand press every day. i also carried heavy water jugs up a volcano about every other day, so maybe that farmer's walk played a role...

  7. #17
    b-marz is offline Member
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    BillLumbergRKC, given that I've been cycling, and have switched methods several times, I don't think my CNS is over stimulated. Eating isn't an issue, I'm eating enough to gain weight.

    I'm going to try pressing 3 days a week on a weekly cycle. I'll press 50% 55% 60% of 1RM x 5 sets of 3 reps on Mon, Wed, Fri respectively. This will significantly increase my volume for the week. If that starts to get easy I'll add 10 lbs to each days amount. After 3 to 4 weeks I'll try maxing out and see what happens.

    I'll let you guys know what the result is.

  8. #18
    BillLumbergRKC is offline Senior Member
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    45 repetitions per week would amount to an increase!!!?? i think you have your answer right there. please do report back!

  9. #19
    Jeff Steinberg is offline Senior Member
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    Quote Originally Posted by b-marz View Post
    I'm going to try pressing 3 days a week on a weekly cycle. I'll press 50% 55% 60% of 1RM x 5 sets of 3 reps on Mon, Wed, Fri respectively. This will significantly increase my volume for the week. If that starts to get easy I'll add 10 lbs to each days amount. After 3 to 4 weeks I'll try maxing out and see what happens.
    Just a suggestion -
    It's good to start well within your limitations, but if your plan has you pressing 5x3 @ 50-60% 3 days per week, and taking things from there, I wouldn't expect gawdy changes in your max after 3-4 weeks. It's not that starting light and ramping up is a bad idea, but after 3-4 weeks, you'll still be training at or below 70% of your starting 1RM, at most. Give yourself a little more time to develop a base...

  10. #20
    b-marz is offline Member
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    Quote Originally Posted by BillLumbergRKC View Post
    45 repetitions per week would amount to an increase!!!?? i think you have your answer right there. please do report back!
    Any increase by definition, is an increase. I did not tell you how many reps or sets I already do per week. It seams you are assuming I am doing no pressing at all, and this is the only pressing I'll be doing each week.

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