Why Your Press Gets Stuck First with Nick Delgadillo
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- čas přidán 26. 08. 2024
- Starting Strength Coach Nick Delgadillo talks about the progression of the basic barbell lifts during the programming lecture at a Starting Strength Seminar.
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He REALLY pulled those numbers out of his ass.
YANKED.
Bout to go miss press reps today
eclipseNF same here brother. good luck
sounds like a bitch
Everytime
Nick Delgadillo looks like he just finished his novice linear progession.
did you know that Delgadillo could be translated from spanish to something like: skinny?
You may not like it, but this is what peak performance look like.
This what an average male should look like according to Rip. This is achievable with SS + GOMAD
@@overlord165 I was like that 2 months ago, and I felt awful for many reasons. Thanks god I had the courage to go against SS philosophy and started cutting down that fat.
I feel better with every centimeter gone from my waist.
@@overlord165 none of their male coaches seem to look like they even workout besides chase
@@dieselviper7811 Ya I always found that strange too
I also do a clean before pressing the bar. When I hit 239 lbs (46 years old), I was doubly proud because I also muscle-cleaned that bar up to rack position before pressing it (with a moderate layback and no convulsion at the start). The muscle snatch and clean, along with snatch and clean pulls, have strengthened my shoulders and arms in a way that complements pressing.
If my strict press gets ahead of my clean using a shallow split, then yes I'll consider getting stands for my home gym.
I'm just getting back into weightlifting after fifteen years of being out of it. I lifted all through high school and experienced this kind of progression, although we didn't do overhead presses or deadlifts; we focused on bench, incline, squats and power cleans (football). At 5'10 and 175 lbs my bench peaked at 225 while my squat was in the 400s. Six weeks ago I joined the gym in my new town with the goal of getting at least as strong as I was back then. There are so many programs out there. I've been doing a five day upper/lower split each week, focusing on barbell lifts. I work six days a week and so as the weights have rapidly increased, I'm finding myself kinda fatigued throughout the workday, even though I'm sleeping ~8 hours a night. Thankfully I bought and read Starting Strength, because it's given me a more focused approach that will allow me to get stronger over time without burning out. It's gonna be hard to go to a three day a week routine, but I'm trusting in the book because it reminds me a lot of the program we used in football conditioning and intuitively makes sense.
do they have trainers there that don't look diabetic?
Anyone try to tell me he's healthy with a straight face.
Comments from the haters
grant broggi, paul horn, ray gillenwater, etc..
Gut is muscle- Rip
Do your FAHVEESSSSS. DRINK MILKKKKK
forever bulking
I was hoping for something more about the press itself. This was more of an average/ expected level of progression through the 3 basic lifts, as drawn on a Cartesian graph. Yep, it's an asymptote; cool. But, what about the OHP?
Cause the power goes through the entire body, wiht all of the joints, the knees, the hips, shoulders and finally the elbows, with the shoulders muscles doing the majority of the work (a relativly small muscle, compared to your leg muscles for instance)
When bench pressing, you only use two joints, shoulders and elbows, when squating, only the legs and hip and while deadlifting you also only use legs and hips, but a shorter range of motion (usually, unless you have a very unusuall bone structure). Sure, you also hold the bar in your arms, but they're extended, they don't move and then the shoulders only move along with gravity. And legs is a much larger muscles group then the shoulders aswell.
So in short, that is actually why the press is the weakest of all of them. Because it involves smaller muscle groups and more joints, then for instance squats.
Hey look! The back of my head! :)
The video title states: 'why your press gets stuck..' This video only stated THAT the press progresses at a generally slower rate. The 'why' question still needs an answer.
@@CharlieBravo887 Standing press uses a lot of muscles. In any case it is not squat or deadlift, anything regarding its performance relates to issues with standing press, not two other lifts.
For the next video, I’d like to see him teach how to increase to a 10k a day calorie goal faster 😂
Nick, I have watched this through twice and also watched your programming series on starting strength network. I am currently adopting your suggestion of having the press and bench press only on a Texas method, with both volume and intensity press and bench press each week. Can I ask you to clarify something? You said that if I can’t achieve 5 sets of 3 in press, I should achieve 15 reps in any way possible. Do I then increase the volume weight the following week, regardless, or should I repeat the same weight and aim to achieve the 15 reps in less sets and increase once I have achieved 5 sets of 3? Your advice is much appreciated.
Go ahead and add weight. And when you end up doing just a bunch of singles, add a second press day where you do sets of 5s or triples.
@@startingstrength thank you. I have already added a second press day where I do 3 singles and find it has been helping.
As i always taught. A one plate Press is the equivalent of at least 200 lb - 2 plates bench ( if you still bench regularly at least twice a week). I weight 183 lb and i strict press one plate for 3 reps. My 1MR on the press is 145 lb. And my 1MR on the bench is 185 lb without training it at all...(The Press is my main lift. I press 5 times a week) The conclusion is that the Press is the superior upper body lift. Not the bench.
@Joe Smith Because the carry over is from the Press to the bench press (not the other way around).
@@09thespecialone The press is a more technical lift, because a slight deviation on the bar path in the press is more punishing. You have more stability in the bench, because you are laying down. That's why the carry over from bench to press isn't as good as from press to bench.
The bench is better for targeting your chest. If you want to be well rounded, it probably best to train both to some degree.
@@nathannewman6555 Indeed. And I train both (bench just as an assistance lift once a week, of course).
I'm scared of doing overead press heavy because of a shoulder injury. 😬 Bench. I am pretty comfortable going heavy it's just ohp that scares me shitless. lol.
I can bench 185 plbs pretty easily 205 for sure, Over head press. 95 plbs MAYBE 105 plbs LOL! So bad x'D !!!!!
he looks like he took GOMAD too far
GOMAD wasn't 'strong' enough for him, so he skipped it and went straight to GOCAD, i.e. Gallon Of Cream A Day!
@@tmackn6592Gallon of Cola a Day
Tell me more about this pretty crazy press shit
The Press is very humbling. So I just do the weight I can and try to increase the reps each workout. I try to press 2-3 times a week.
The weight I use might go up 2.5lbs a week or every other week.
I've had a lot of success with adding sets each workout, I press 2x per week and then once a week I do dips. Works pretty well.
I thought bench didn't go up more bc the lack of bench in the LP.
That's one element, but it still typically outlives the press and would fail sooner than the squat, deadlift, and maybe power clean even if it were 3x/wk.
RTS is right on this one
what lack of bench? you dense boy?
I did bench 3x at the beginning and it still stalled before the squat and deadlift. It’s just a harder movement to progress on
This guy's name is delgadillo lmao. he's no delgadillo dude
It’s important to mention that this doesn’t apply to Chase Lindley apparently, who just pressed 184kg
Who also deadlifts 700 and squats 640 so it’s still relative
lol im stuck at 43kg for month at the press.... im so bad lol
The guy is gasping for breath, and we're supposed to take his fitness advice? He can barely get enough oxygen into his overweight body!
Comments…..from……the haters 😂
Strength has little correlation to health fitness. I'm strongest when I'm blind drunk on bourbon whisky, but am I healthy and fit at this time? No, not really
@@AllTheCoolNamesAreTaken84 , no it is that A does not equal B in his case.
Jesus Christ get this man a bigger shirt. This is just mean.
I love ohp
Just hit 120 for 5 reps
Not including the bar?
@@LetsPlaywithDDae that is including the bar
I just hit 127.5 for 3 sets of 5 this morning
Will do 130 on Friday and I will upload that video clip!!
Respectfully, this seems to be a _non sequitur._ Yes, the press has a lower load throughout the curve, but it does not logically follow that this means the press curve reaches proportional diminishing returns faster. What if you get to 210#, but you are only increasing load a 1/4# per week. For all we know, it could take _longer_ to plateau than the squat or deadlift.
I can't understand why you guys think its good for your image to tell about fitness and health aka. being strong and at the same time look the opposite..?!
He has not said anything new
How do you get around injuries on LP. Keep getting stuck around the same Wieght and then injuries. I'm no longer with a SS coach. any advice.
Rips answers are always eat and sleep more
barbell medicine, go to their website and read their stuff, their youtube also has really good info
Lol thanks captain obvious. This easily could have been a 60 second video.
Lol I agree. People need to be concise
Any tips on how to program the press once the weekly increase on wheigth Is no longer posible
I modified LP and switched over to 5 sets of 3 reps for the press/bench recently and now I can easily do 5 reps with the weight I was previously stuck on at 3 sets of 5 reps. Google search "Minimum Effective Dose for Maximum Strength, Part 2"
@@SixHybrid thanks brother!!
startingstrength.com/article/intermediate-programming-for-the-upper-body-lifts see this
startingstrength.com/article/intermediate-programming-for-the-upper-body-lifts
^^ this works perfectly, doing 4 workouts per week, 2x upper, 2x lower. Pressing twice a week, 5x5 on Tuesday, 7-10 singles on Friday, consistently going up, 1kg per week. Upper body workouts feel lighter than LP (5 sets of 3 reps - 1.5x per week).
Andy baker programming or BBM
if i just started the novice program and i will be away for a week, do i have to start with the weights i used last time when i come back, or can i just add 5 lbs and hope that i can do all the reps? if that week i will do something that burns a lot of calories like swimming or hiking and i consume enough food that i don't lose body weight, will it have an detrimental effect on my training?
My advice, and take it for what's it worth: don't worry too much about the extra exercise if it's not all the time. Just make sure you eat and get some good sleep and have fun!
Also if you just started the program, adding five pounds probably won't be too difficult anyway.
If you are away for only one week than you could go with next weight. In fact, it is very good to take one week off (or 50% deload) every now and than. Every 3-5 weeks is good in my opinion.
If you take your week off and do some other activities and after that, the day before training you feel tired than do some light day (3x5 at 80% weight of last workout).
@Zarazel 741 ya. Agreed. As a noobie even if you did canoe every week or whatever you'd still make gains. there's a psychological component, too. If you love to do something and can't anymore because of your strength training... You might stop your strength training
That's in the blue book for sure. I can't recall it from the top of my head though
so what the fuck do we do about this fact?
This is the guy who says that lifting weights makes you more conditioned
Always ask that person if he or she can walk across the room without calling 9-1-1.
That's probably why my ohp was shit was because I had poor stability in my upper body. I'm going to try ohp again in the future. For now sticking with squats as a foundation and doing some bodywegiht movements (just my own unique blend of exercises I enjoy doing and I think are most beneficial for me - long term.) Would love to add ohp into the routine though for sure. I think its such a good exercise and my shoulders love it :P ! Just gotta be fucking careful and be steady s a rock when presssing that shit up lol.
Just saying it didn't make any sense just state a plan and a plan of action nextime..start small and go larger weekly and monthly if possible..simple.
Actually, my deadlift got stuck first. My back can easily support the weight I'm trying to lift, but my Trump-like hands can't grip the bar tightly enough.
Macedonicus straps???
What to do about it?
Straps, alternate grip, chalk. Try things my friend
@@codytibbitts657 I'm worried about worsening my already not-so-stellar grip strength
Macedonicus go as high as you can with your grip then use straps when your grip gives. Do hanging leg raises after and also train your grip with dead hangs and farmers carries too. It’ll catch up !!
whats the number here for squat.... 500. -ummm WTF?! not for me. whats the number here for bench..... 225 - again WTF not for me, more like 225 for the squat, and 190 for the bench. (i must just be a pussy, this sucks)
Keep at it. Those numbers will come. Likely you're not eating or sleeping enough and your confidence under the bar needs to improve
@@dishtailor2182 got to 280 squat and 215 bench, then blew my neck out.
Keep it up. You will progress jsut keep going and sleep well and EAT! You gotta eat a lot of food but make sure it's relatively healthy (you don't want to look and or feel liek shit either. )
Does it really help to say it's because of the amount of muscle mass? The math is clearer - there are less increments between start and asymptote for press at 5 and 2.5lbs.
If you want to progress along the same trajectory over time, the increments for press and bench should just be smaller all along.