How would you train for the highest 100 rep max on OH press

[Robert Jan]

If for some reason you had to?

100 reps non stop dumbbell Oh press
or 50 or 70 for that matter


obviously it will never be any real heavy weight

but how would you maximize it?

how often would you have to train for this?

 

[MsBeverlyHills]

why? delts do not respond well to high volume training.

 

[casualbb]

train in a very high-rep, low rest period manner

it would definitely suck

 

[JohnRobHolmes]

you going for the most handstand pushups or something? i would train it by choosing a weight i could do for 50 reps. then try another set. when delts wear out- thats it. there is no cheating on OH presses.

 

[ghettostudmuffin]

That's a pretty simple question to answer. You'd train for it like you would trying to do max pushups. Since the weigth has to be low you could train it 2-3X a week.

Just do one set to failure as many reps as you can. Next workout try to get another etc etc etc. Works great.


MsBeverlyHills, that's statement's totally based off your opinion. I know many who respond well to high volume for the shoulders. Also, what do you consider high volume for shoulders?

For me, moderate volume would be 5x5 press, 1-2 sets lateral raises, but I know some guys that will do 4-5 exercises for 3-5 sets each exercise and they have cannonballs for shoulders.

I think it all depends on the person really.

 

[WalkingBeast]

why? delts do not respond well to high volume training.

No? Looking great in the avatar!!



Im not sure why youd want to train specifically for this, but the best way in my eyes is to do 100 rep sets. If I want to get better with 225 for 25+ reps on flat bench for example Id do it on a weekly basis to improve on it. This allows you to practice the movement and send the signal to your muscles so that they adapt. Youll have to find the right weight to start off with and you can increase that gradually over time. Im not sure how my shoulders would grow if all my sets were 100 rep sets, but for me, its the very high volume of work my shoulders get, that has caused them to take over all my other muscle groups. Heavy chest work twice a week, which is over 40 sets, then another 12 sets of shoulder work, not to mention my front delts get greedy on heavy bicep work too. Some of my sets are 75 reps though. Like the dropset I did on laterals yesterday. Just not with the same weight. I always try to take the muscle to complete fatigue though. Here you can see my delts take over everything else. I think the very high volume is why. :

KEEP KILLING THAT SHIT!!!!

 

[Robert Jan]

This is not for bodybuilding reasons, its functional.

I'm new into swordfighting (German, academic, sharp, minimal protection, static fencing to be exact) and I'll need to be able to keep a sword up there (or a Schläge to be exact, it looks like a fencing sable but it's not sharp at the tip but on the whole front side of the blade) and strike it around and keep my guard up, over my head for longer times in a row.

What you're saying is basically what my frat brothers are having me do. Just checking on them. They too say you should do short rest periods and train strength 3 times a week or so.

Another thing- This is really all only about the right arm and shoulder.
I've seen bros who have done this for years and have one arm twice the size of the other.

I also need as much wrist flexibility as I can get. It's often the difference between striking on an opponents guard, and splitting his scalp open like you really want to.

 

[Gobus]

Or you could try Reverse Linear Periodization since this is more for muscular endurance than strength...


A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance.

Rhea MR, Phillips WT, Burkett LN, Stone WJ, Ball SD, Alvar BA, Thomas AB.

Department of Exercise Science and Physical Education, Arizona State University, Tempe, Arizona 85212, USA. [email protected]

The purpose of this study was to compare linear periodization (LP), daily undulating periodization (DUP), and reverse linear periodization (RLP) for gains in local muscular endurance and strength. Sixty subjects (30 men, 30 women) were randomly assigned to LP, DUP, or RLP groups. Maximal repetitions at 50% of the subject's body weight were recorded for leg extensions as a pretest, midtest, and posttest. Training involved 3 sets (leg extensions) 2 days per week. The LP group performed sets of 25 repetition maximum (RM), 20RM, and 15RM changing every 5 weeks. The RLP group progressed in reverse order (15RM, 20RM, 25RM), changing every 5 weeks. The DUP group adjusted training variables between each workout (25RM, 20RM, 15RM repeated for the 15 weeks). Volume and intensity were equated for each training program. No significant differences were measured in endurance gains between groups (RLP = 73%, LP = 56%, DUP = 55%; p = 0.58). But effect sizes (ES) demonstrated that the RLP treatment (ES = 0.27) was more effective than the LP treatment (control) and the DUP treatment (ES = -0.02) at increasing muscular endurance. Therefore, it was concluded that making gradual increases in volume and gradual decreases in intensity was the most effective program for increasing muscular endurance.


So gradually increase volume while decreasing intensity. A standard Linear Periodization routine would be:

Weeks 1-2: 12-15 reps, 4 sets
Weeks 3-4: 10-12 reps, 3-4 sets
Weeks 5-6: 8-10 reps, 3-4 sets, etc


Reverse Linear Periodization would be
Weeks 1-2: 4-6 reps, 3-4 sets
Weeks 3-4: 8-10 reps, 3-4 sets
Weeks 5-6: 10-12 reps, 4 sets
Weeks 7-8: 12-15 reps, 5 sets, etc...


Just a thought...

 

[MR Pink]

If you train to keep your sword up you should look at what your body is doing -- you keep everything static so training static with just the sword would do the trick to, you will be able to keep the sword up longer over time, after a period you could switch to something heavier -- its called the specificy principal ...train what you want to be trained

 

[Tom Treutlein]

Agree with Mr. Pink on that point.

Though the principle of specificity doesn't always apply i.e., train only deadlifts to have a higher deadlift. WSB shows this isn't ideal for strength training.

 

[ghettostudmuffin]

That depends Tom. I know guys that train the deadlift to get stronger in the deadlift and they have +500lbs deadlift without using WSB. I personally wouldn't even use WSB methods until I could deadlift 500lbs, but that's just me.

You can break the deadlift down into parts. Work the bottom off of plates, work the top in a power rack, midrange etc.

Not discrediting WSB because it is obviously VERY effective when utilized properly, but there are many other ways that will get you bigger and stronger too that are based off the basics alone.

 

[Robert Jan]

thanks guys