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Volume/Intensity OHP

Bill Starr/Concurrent training

faijaii
faijaii g derick mok
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2018
Posted

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.

AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

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!

faijaii
faijaii g derick mok
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2018
Posted

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
faijaii g derick mok
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2018
Posted

bump

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
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.

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faijaii
faijaii g derick mok
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2018
Posted

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).

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
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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AlphaDestiny
AlphaDestiny p Alexander Leonidas
101 Post(s)
101 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2017
Posted

The way I see it, size gains will occur irrespective of the reps used. As long as total workload is good, and progressve overload occurs, you will get bigger. That said, if you're only doing 30 total reps per week I wouldn't consider this optimal for bodybuilding. Are you doing a secondary press and accessories?

faijaii
faijaii g derick mok
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2018
Posted

Yes, I am, however they aren't isolation movements. I am rotating between the Landmine press (standing) and the Incline bench press. I just want strong shoulders but not too big.

faijaii
faijaii g derick mok
36 Post(s)
36 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2018
Posted

All my movements hit the front and rear delts mostly.. I do pull ups/rows for rear. I do OHP, standing Landmine Press/Incline press for front delts. I do not do any isolation movements for any of the heads of my shoulders. I also have not done 1 bulk yet, but when I do, I don't want massive 3D delts.. Do you think I am on my way to my goal? I'm about 5'6 planning to bulk to 175 and cut back down to 150-160.

muscular strength
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