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  • Posted On: 11-28-18, 4:26 pm (EST) #1

    Volume/Intensity OHP

    November 28, 2018, 4:26 pm

    I was wondering if i did a 5x5 on volume day and 3x1 on intensity day would that be enough for SIGNIFICANT hypertrophy? Its something similar to Bill star's OHP specialty program to build strength. I know that the upper chest/traps/shoulders region tend to be hard to develop and usually require more volume if you want it to grow so i was wondering if i will develop just more strength or will i see muscle gains as well. Also I am a novice my ohp is 135x5 for now planning to get my 1RM to 175 once i start a bulk. Also i don't isolate my side/rear delts i prefer the compound movement.

  • Posted On: 11-28-18, 8:41 pm (EST) #2

    Volume/Intensity OHP

    November 28, 2018, 8:41 pm

    Hey faijaii,

    Provided that progressive overload takes place over time, yes that would have significant hypertrophy effects. You may even benefit from 5x1 for intensity days. So I like the idea, just make sure to hit your accessories for the extra workload and you'll be good to go. That means isolate your muscles and do more than just the OHP, hit another press + other muscles that may be lagging. Also rotate the variations if using this approach every week. Wishing you the best of gains!

  • Posted On: 12-03-18, 12:12 am (EST) #3

    Volume/Intensity OHP

    December 3, 2018, 12:12 am

    Is there a way to not maximize the growth in my shoulders but still hit my 175 1RM PR? I thought if i did only about 30 reps in total i wouldnt see maximized hypertrophy. i'm trying to get to my strength goal without building too much muscle in my shoulders (if possible, any suggestions to how i can do this?)

  • Posted On: 12-07-18, 7:28 pm (EST) #4

    Volume/Intensity OHP

    December 7, 2018, 7:28 pm

    bump

  • Posted On: 12-07-18, 11:53 pm (EST) #5

    Volume/Intensity OHP

    December 7, 2018, 11:53 pm
    Posted by: faijaii

    Is there a way to not maximize the growth in my shoulders but still hit my 175 1RM PR? I thought if i did only about 30 reps in total i wouldnt see maximized hypertrophy. i'm trying to get to my strength goal without building too much muscle in my shoulders (if possible, any suggestions to how i can do this?)

    @faijaii I'm sure Alex will get back to you soon, but in the meantime...

     

    By doing 30 reps you would be using really light weight, right? Maybe to minimize hypertrophy you should focus on hitting those heavy lifts and then instead of going really high with your accessory reps, just stick to an 8 - 12 rep range, but still using light weight to where you're basically going through the motions but not achieving muscle breakdown.

     

    Those first heavy lifts would be hard and then after that it would be more like back-off sets.

  • Posted On: 12-08-18, 2:25 am (EST) #6

    Volume/Intensity OHP

    December 8, 2018, 2:25 am

    I'm doing 5x5 on volume day 3x1 intensity day. In total about 30 reps -- thats what i meant miscommunication. lol. i was wondering if thats enough to grow because my goal for the ohp is strictly just for strength purposes. my plan is to bulk get 175 1RM then when i cut get it to about 155-165 (my goal bodyweight).

  • Posted On: 12-09-18, 11:16 pm (EST) #7

    Volume/Intensity OHP

    December 9, 2018, 11:16 pm
    Posted by: faijaii

    I'm doing 5x5 on volume day 3x1 intensity day. In total about 30 reps -- thats what i meant miscommunication. lol. i was wondering if thats enough to grow because my goal for the ohp is strictly just for strength purposes. my plan is to bulk get 175 1RM then when i cut get it to about 155-165 (my goal bodyweight).

    @faijaii Oh I see what you mean! Haha.

     

    So 30 reps in total over 1 week? It depends how your body is built in terms of muscle fibers. Some people will be able to build muscle with heavy weight and low reps like that. So more than anything, you will have to wait and see. It will certainly help you get stronger!

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