Great video! Awesome breakdown! Did something similar for today's exercise, except I combined the OHP with deadlifts and rack pulls. Had to make up for a lazy week. Thank you so much, Brian! Your videos and programs (including the awesome collabs.) have helped me so much in developing my training!
recently started watching your stuff really interesting easy to follow even for an old non competitive geezer like myself. Always looking for different new (even if it's just " new" to me) ways to train. Great stuff and all the best
Hey Brian, I recently heard about your videos from a strongman friend. I did bodybuilding for about two years and recently discovered the miracle of strength! I'm now just in the pursuit of being a beast, which you definitely personify... awesome stuff man! I hope you get what you want from making these videos because your content is way above par. 👍🏼
I enjoy all of your videos. You have helped me so much already and now I have added a finisher to every day which has got a few crazy looks from neighbors. 1st I carry some plates around the block then I take the unicycle around X 3 rounds each. just thot I'd share. Good luck at Nationals.
Awesome tips. thanks as always. I would love to see a video about the history of Neversate. How/Why you decided to become a gym owner (or why did you stop doing whatever it was you were doing before), how it has grown equipment or membership wise, and how long its been around, How much equipment did you already have prior to opening (and how much have you acquired), etc. These would probably be good questions for reddit, but i'm not to keen on signing up at this time.
Man that bro superset cracked me up! I am wondering if you could do a video one day on a year periodization. How do you plan your yearly training? Those your focus change from one aspect to the other, say more structural balannce and basic cardio in the offseason ? Extremely nice video though! Keep it up!
Sure will man, but honestly my training only changes in specificity when i have a comp coming up. Strongman is kind of year round sport so there isn't much of an off season. Other than that, I am always trying to drive up my base strength and i do conditioning year round. I actually become weaker as a contest nears because i stop doing a lot of the other stuff but it is needed if you want to do well with events
I did not know that exercise was called "waiter's walk". I do it as a warm up for the snatch, but the "duck walk" variation. I learn something new from you every time, dude. Also, you're right about doing some kind of core training for the overhead press. The first time I did it, my obliques were on fire, but went again, and again, and again, and I wanted to die, and I wanted to die some more. HA!!!
I love giant sets. They’re awesome. Thank you for introducing them to me. They’re so beneficial for better conditioning and time efficiency and they allow me to target muscles that I otherwise wouldn’t able to target in a particular session. Really appreciate your help. Thank you! 🙏
I’m not ready for giant sets yet, but I use supersets and they’re a game changer. I don’t think most people have the time to properly warm up and hit an appropriate amount of volume and get enough rest between sets when staggering every exercise. Nor do they likely have the focus and grit to do much meaningful after 90-120 minutes already in the gym.
@@jmass4207I mostly use giant sets for exercises that aren’t very fatiguing like wrist curls, calf raises and lateral raises. Supersets are awesome too and they’re definitely better for movements that require more overall effort and cause relatively more fatigue like rows and presses especially if the goal is to maximize hypertrophy. Giant sets are certainly an amazing option for improving training efficiency though. Most of my training currently revolves around straight sets because my main goal is to optimize muscle gains but I periodically incorporate giant sets as well as supersets in my training to get more work done in less time. Some muscles simply require more volume and using giant sets is a very effective strategy for that purpose as I can do that extra training volume without increasing the duration of my training sessions too much. Giant sets are quite beneficial for individuals that don’t have enough time to train and have to keep their sessions short. Generally, I do 3-4 exercises in a giant set. The first two exercises target larger muscles and the remaining two target smaller muscles. All exercises in my giant set target muscles that don’t have much overlap with each other.
I did it, im wrecked :P. Dont you think that training abs beetween full body movements like ohp,dl,squats are dangerous for weak abs individuals? It could affect proper technique during the lifts, at least it affected mine while i was doing split jerk (instead of log press) :P. But i am that kind od individual with weak abs so maybe it will get better. :P
I don't think it is dangerous. if they are that weak, do a little bit less. So instead of 10 reps, do 5. But that is a problem that needs to get fixed quickly or you are going to have a serious back issue or hernia very soon, so hit those things man. i think it would be more dangerous to NOT be working on that
Hey Brian, I want to incorporate OHPs in my workout. How do you suggest that I do so? I train using a variation of the power-lifting split: Chest day (Bench-press, parallel-bar dips, dumbbell presses) | Deadlift day (heavy deadlifts) | Leg-day (Pistol squats, front/back squats, lunges with dumbells) | Back day (weighted pull-ups, rowing, cable-pulls). Would you recommend changing the Back-day into a push-press day? Thanks a ton!
Hey dude great video! It would be great if you plan to make "How I program..." for other major lifts in the future. Now do you do some rowing type movements and presses on deadlift days ? I saw that you do rows on pressing days to even out with the presses so I figured is there a vise versa ?
I am definitely going to go over how I program the big 4 and on deadlift and squat days I superset it with something explosive prior in place of the antagonist muscle group. So i will do kb swings, kb snatches, dimel deadlifts, jumps or throws on these days, but i will be going over all of that
Great video Brian as always ! I wonder though, doesn't your Tier I "technique work" tires you too much for the Tier II "strenght part" ? Doesn't your 5 by 5 feels a bit weak ?
How would you program if you knew the implement and weight for a coming competition? Say 4 months out from the meet? Also I've been doing overhead work times a week. Once for strength, once for reps, and once with an implement as the competition requires. Sometimes I will do the comp rules, or I will do the comp weight every minute on the minute for 5-10 reps. or I will do about 70-75% of the comp weight and do sets of the same way after a heavy single.
What rest times should one shoot for between the sets in the mega sets? I didn't hear any mention about this. wait until you're fresh? (3-5 mins), or shorter?
Sir if i following Westside (i mean Conjugate,because im lifting home,not Westside barbell club) how to cycle ME or DE Bench lift and OHP variants? And how to add Weighted Chins too my Uppet lower template
lmao! "My life sucks! Blah blah blah" Once again, appreciate the info. I can NOT wait to start implementing your advice into my workout sessions. Thank You
Aha! Fantastic video. I'll definitely get some benefit out of this one. In other related news, I've been under-rating my strict OHP 1RM by 15 pounds, which goes a long way to explain some programming issues I've been having!
Hi Brian, I am training to increase my strength (mostly powerlifting/bodybuilding training), but I am wondering what you think about incorporating olympic weightlifting into my weekly training schedule. Say once a week doing olympic weightlifting. Do you think it is useful to increase strength? Keep up the good work, love your videos!
hmmm i think Orly lifting needs a lot of time and work dedicated to it if you are going to get good at it. I don't have that kind of time so i don't do it. If you are just trying to drive up your powerlifting. Do some strongman. That will drive up your numbers every time
That's awesome! Glad you had fun! It was fun to read through all the questions and answers too! You even answered one of my questions at like.. 11 or so your time last night? Very cool of you to care that much.
I stick to my percentages. So whatever they are laid out as. But i make sure i do those reps perfectly. I allow some wiggle room as the workout goes on after that
Thank you for always interesting content! Is there "right" ratio for OHP/BP via BW for beginner, intermediate (2-3 years exp.) and advanced (4-6 years exp.) athlete? And how many reps you do with 80% 1RM (fiber test) for OHP, BP, SQ, DL? Good luck on Nationals!
I don't think their is an exact ration. i have some people in my gym who can OHP more than they can bench. At the beginning it think it depends on what type of muscular neurology you already have programed in. After the it is just learning the motor patterns . Hmmm 80% reps numbers 1RM OHP is 385. 80%is 250. I am sure i have that for 12-15 Reps 1RM Bench is 505. 80%is 405. I Have done that for 10-12 1RM Squat is 680. 80%is 545. I have gotten 550 for 12 and 500 for like 18 1RM Dead is 700. 80%is 560. I Have pulled that for 14 times i think. 585x13
I'm not sure in the gym but there were plenty of guys stronger than me on the mat. And everyone has problems with speed and stamina if you are not working them
for the foot waiters walk, should you hold the barbell above your head or could you hold the barbell at the starting position, as in, at your neck and hold it there walking?
Nothing is ever set is stone man. Different things work for different people so each lifter is going to have to figure that out for themselves. This are just guidelines.
"Any less, and my body forgets how to press" Hoo boy, do I feel that. If I take a week off to let my creaky old man joints recover, my bench IMMEDIATELY takes a 5-10% hit because my body forgets what a proper bar path is. It's not like I haven't done thousands of reps to burn that bar path into my motor cortex or anything.
cool video. living through you and Alan since no lifting till atleast the 20th when I see my surgeon again. by the way where did you find that black and white American flag? it's pretty cool.
I tried the tabata on Z-press tonight. Bar only. I hate you. Kinda. On a side note, saw you recommending dragon flags in another video. I can`t do them. Suggestions on building up to them? As soon as I get near the bench my core gives way. Thanks!
Yea man, just do the standard leg raise to the top position and then lower yourself until the core breaks, let the bench catch you and repeat. Continue to do this until you are able to reverse the motion in the bottom and bang it back up. They are hard man
Just one question, on your second speed day, are you doing the lift with leg drive or a strict press, as the % would be based off different maxes likely.
I only have dumbells, light kettlebells and barbells (and machines/pulleys). I do some assistance work aimed at shoulder health. I also do other stuff like farmers walks (we have a weird shrug cage thing I use). Is there much point in me worrying about OHP variations? my goal is to just get stronger and healthier - healthier being key as I've dislocated it in the past.
I think the OHP is very important if you want balanced shoulders that won't hurt you. I would add in weighted pull-ups, lots of rows and the ohp as you can handle it.
I do ohp, I meant varying the overhead movements sorry (stuff like z presses etc). I've found in the past Arnold presses have worked really well for me to build mass and stability but due to being too weak for oyll ups I'm mainly using pulleys to simulate a pull up style movement on my shoulder. Cheers for the fast answer though!! I'm currently on SL5X5 and going to move onto wendlers after I've built my strength back up so I'll get plenty of back work in there :)
This video has terrific info in it ! Thanks for doing it Brian. My biggest shame is I can do exactly....ZERO z presses. Maybe with a broomstick, but really I have not managed to do even one with an empty barbell without rounding my back and sitting heavily on my butt-cheeks. Any advice? I have no idea why i can't even do one proper rep.
A bit worse. Not that much rounder than your lower back, but your back is definitely straighter and it looks like your hamstrings are much more in contact with the ground (which, I suspect, is part of my problem)
