Excellent advice. If you have to train calves, just do one legged calf raises on a step/the stairs. Stretch them out at the bottom (small pause at maximum extension) and lift from there. No need to squeeze at the top. You’ll be reaching failure quite quickly enough and 3 sets each side is a good start. No need for equipment - save the space and money for something more useful!
you can start by using knee jerk only, keeping feet flat on the floor, and after failure use full jumping power ;) this should give 3 sets worth of volume in single set, at least in theory.
I started OHP in the past year and am trying to reach 225 by December. I start each OHP day with a heavy single and two triples before doing sets of 8-10. Trying to figure out how to save my elbows when doing it.
There are no studies that imply that overloading the eccentric compared to the concentric is better for hypertrophy. There are, however, plenty of studies that show that tension in the stretched position is better for hypertrophy, which leg drive limits significantly.
@@apneal a higher load would increase tension in the stretched position by default. Leg drive has nothing to do with where you stop the bar, you can still use full rom.
This would probably fall under the Accentuated Eccentric Loading (AEL) training. Here are some quotes from a systematic review summarizing different studies: “AEL lead to the highest increases in muscle HT and STH.” “AEL lead to higher increase in STH for supine elbow extension, with no significant changes in muscle HT in both groups.” “AEL lead to higher increase in work capacity (REP to failure), but not muscle HT.” “Both protocols lead to significant increase in muscle HT and STH.” PMCID: PMC6950543PMID: 31817252 Conclusions I draw: The technique you described probably does not significantly increase muscle hypertrophy compared to regular training but may have increases in strength. It could potentially lead to increases in hypertrophy, but I think considering that this form of training causes excessive fatigue, it is not worth it since you could do extra regular sets to get more volume in which is known to increase hypertrophy.
@@VegetaPrinceOfSaiyans after taking a little while not thinking about it and coming back to it, it does seem more split than my initial impression. But, I think on a more logical basis of AEL causing more fatigue and muscle damage without strong evidence supporting it causing more muscle growth, it is probably not worth it especially considering one can get more volume in with regular sets which will probably cause more growth. PS: I deleted the other comments if you’re wondering where they went
The most common mistake on calf raises is putting too much weight and bouncing on the achilles tendons like bungee ropes. And on the seated calf raises pulling with the whole body for dear life and swinging like on a seesaw.
If you did the OHP 6 times in a week would you do singles every time? And what would come after? Would it be triples like your powerlifting program or would it be more Hypertrophy style work?
I can't jerk without resting the bar on the front rack, of course I do the full OHP in strict press fashion. And push press as an accessory for OHP and jerk. "Doing barbell row without controlling the eccentric and doing them way too explosively" oh you too saw the guy at my gym who took the barbell from the lifting platform and laid it on the concrete floor, then smashed the living fuck out of the plates by first doing a sort of deadlift hold and then starting to bang the barbell to the concrete with back bent.
in my experience training calfs "normal way" - 8-15 reps, 3-4 sets, twice a week, each set to failure - achieved nothing. don't know if "burn" approch works (decided i don't really care all that much), but why not try it, if you care.
Gotta disagree (for me personally, maybe I'm just an outlier) on the calfs thing. I put my squat 9R(a few sets and I'm burnt out)M on my back and I'll push out 36 reps of calf raises for three sets without racking, repeat for three variations, and burning aside not feel my calfs worked. Slap just a bit extra on the bar, and I can barely do one rep. The weight difference between 1RM and 36RM is miniscule. Maybe all that rucking in my formative years has just made my calfs into repping machines.
Being bent all the way over/parallel to the floor is not ideal in the barbell row though. You’re just worsening the strength curve and placing most of the tension on the upper back and not the lats or lower trap. It’s also harder on the lower back and hamstrings (which may or may not be issue depending on your split). Most bodybuilders promoting the barbell row didn’t row with a parallel back to the floor. Not that the parallel version is bad, it’s probably better for building up your deadlift, but if you’re wanting to build the back you’re probably better off performing it like Yates, Cutler, Coleman, etc. I’ve experimented with both and having the torso a little more upright is ideal. Somewhere between parallel and 45 degrees.
My feeling for the push press as a variation, is that it allows me to overload the eccentric more. Probably worth having in your rotation. (I like behind the neck push press, as it biases the posterior delts and traps more. My anterior delts don't need any help right now.)
Bro I can't do low rep calf raises & presses, I literally get over 20 reps on calf presses with controlled eccentric. On standing Calf machine I'm at like 180kg, I tried to use a weight belt today with 4 plates & I got over 15 reps every set and knocked up my shins haha.
@thenecroyeti1 exactly. Doesn't even add time, you can do em with almost no rest between and the lower reps offset the increased sets in my experience
STOP implying that because an OHP doesn’t go down and touch your clavicle, it is cheating. I have NEVER been able to touch my clavicle without internally rotation and putting my elbows way behind the bar. Some people have long forearms like me.
ohping 6x a week 1 rep maxing is some serious dedication
Lecturing about ideal liting form for hypertrophy rather than moving weight, while sporting a Kyriakos T-shirt ! Almost godly
Those calf tattoos are devious.
Recipe for gyros ?
Excellent advice. If you have to train calves, just do one legged calf raises on a step/the stairs. Stretch them out at the bottom (small pause at maximum extension) and lift from there. No need to squeeze at the top. You’ll be reaching failure quite quickly enough and 3 sets each side is a good start. No need for equipment - save the space and money for something more useful!
Best outro yet 😎
Switching to a push-press after you cant do anymore strict pressing is a great way to go beyond failure on the OHP.
No. You reached failure and switched to another exercise
@@svenkappel2015 lmao
you can start by using knee jerk only, keeping feet flat on the floor, and after failure use full jumping power ;) this should give 3 sets worth of volume in single set, at least in theory.
@@svenkappel2015 And quarter rep calf extensions are another exercise from full rep calf extensions and those grew more muscle.
Great advice. Thank you for sharing, Doctor
"Just lifting is king, but why not just lift better?" =))
I started OHP in the past year and am trying to reach 225 by December. I start each OHP day with a heavy single and two triples before doing sets of 8-10. Trying to figure out how to save my elbows when doing it.
Dr. Pakostopheles, wouldn't leg drive and the higher loads produce more mechanical tension in the eccentric on OHP compared to strict OHP?
There are no studies that imply that overloading the eccentric compared to the concentric is better for hypertrophy. There are, however, plenty of studies that show that tension in the stretched position is better for hypertrophy, which leg drive limits significantly.
@@apneal a higher load would increase tension in the stretched position by default. Leg drive has nothing to do with where you stop the bar, you can still use full rom.
This would probably fall under the Accentuated Eccentric Loading (AEL) training. Here are some quotes from a systematic review summarizing different studies:
“AEL lead to the highest increases in muscle HT and STH.”
“AEL lead to higher increase in STH for supine elbow extension, with no significant changes in muscle HT in both groups.”
“AEL lead to higher increase in work capacity (REP to failure), but not muscle HT.”
“Both protocols lead to significant increase in muscle HT and STH.”
PMCID: PMC6950543PMID: 31817252
Conclusions I draw: The technique you described probably does not significantly increase muscle hypertrophy compared to regular training but may have increases in strength. It could potentially lead to increases in hypertrophy, but I think considering that this form of training causes excessive fatigue, it is not worth it since you could do extra regular sets to get more volume in which is known to increase hypertrophy.
@@brandon.m Two say increases in hypertrophy and two say not. Seems pretty split.
@@VegetaPrinceOfSaiyans after taking a little while not thinking about it and coming back to it, it does seem more split than my initial impression. But, I think on a more logical basis of AEL causing more fatigue and muscle damage without strong evidence supporting it causing more muscle growth, it is probably not worth it especially considering one can get more volume in with regular sets which will probably cause more growth.
PS: I deleted the other comments if you’re wondering where they went
Absolutely top notch content 👌🏻
Do you think that if we make the OHP seated on a bench , would it be better in terms pf growth and mind muscle connection?
The OHP is loved by people whose bodies are able to do the OHP well. If my shoulder or wrist mobility allowed it, I would do it too.
The most common mistake on calf raises is putting too much weight and bouncing on the achilles tendons like bungee ropes. And on the seated calf raises pulling with the whole body for dear life and swinging like on a seesaw.
Πέτα τις παντούφλες, καταταλλα εξαιρετικός!!🎉🎉
For the algorithm
i feel like you had a go at peter katcherian when addressing the barbell row
If you did the OHP 6 times in a week would you do singles every time? And what would come after? Would it be triples like your powerlifting program or would it be more Hypertrophy style work?
It’s basically impossible to train a lift that frequently with a lot of volume per session. It’s not something you’d want to do for muscle growth
I can't jerk without resting the bar on the front rack, of course I do the full OHP in strict press fashion. And push press as an accessory for OHP and jerk.
"Doing barbell row without controlling the eccentric and doing them way too explosively" oh you too saw the guy at my gym who took the barbell from the lifting platform and laid it on the concrete floor, then smashed the living fuck out of the plates by first doing a sort of deadlift hold and then starting to bang the barbell to the concrete with back bent.
in my experience training calfs "normal way" - 8-15 reps, 3-4 sets, twice a week, each set to failure - achieved nothing.
don't know if "burn" approch works (decided i don't really care all that much), but why not try it, if you care.
Its worth trying bottom-range partial for them. There was study where the stretch only reps had like 3 times the growth of full ROM
I'm tryna look like a FULL fridge. AAAAHHHHHHH!
On crocs? Malaka 😂
Gotta disagree (for me personally, maybe I'm just an outlier) on the calfs thing.
I put my squat 9R(a few sets and I'm burnt out)M on my back and I'll push out 36 reps of calf raises for three sets without racking, repeat for three variations, and burning aside not feel my calfs worked. Slap just a bit extra on the bar, and I can barely do one rep. The weight difference between 1RM and 36RM is miniscule.
Maybe all that rucking in my formative years has just made my calfs into repping machines.
Great
Tach the Grizllis nose pls 😂
Being bent all the way over/parallel to the floor is not ideal in the barbell row though. You’re just worsening the strength curve and placing most of the tension on the upper back and not the lats or lower trap. It’s also harder on the lower back and hamstrings (which may or may not be issue depending on your split). Most bodybuilders promoting the barbell row didn’t row with a parallel back to the floor.
Not that the parallel version is bad, it’s probably better for building up your deadlift, but if you’re wanting to build the back you’re probably better off performing it like Yates, Cutler, Coleman, etc. I’ve experimented with both and having the torso a little more upright is ideal. Somewhere between parallel and 45 degrees.
👍👍👍
Άσε τα αμερικάνικα και κάνε αναβολικό παράθυρο για "dr" Τουλιάτο part 25.
Isn't that bloat lord on your t-shirt
My feeling for the push press as a variation, is that it allows me to overload the eccentric more. Probably worth having in your rotation.
(I like behind the neck push press, as it biases the posterior delts and traps more. My anterior delts don't need any help right now.)
You trying to say your calves won't grow lol
Lol they can grow but damn it’s a lot of work and not worth it for most people besides keeping your ankles healthy. Speaking from personal experience.
I like using leg drive during OHP because I can overload the negative part of the movement. Important to control the eccentric
Then its not overhead press...its a push press
Bro I can't do low rep calf raises & presses, I literally get over 20 reps on calf presses with controlled eccentric. On standing Calf machine I'm at like 180kg, I tried to use a weight belt today with 4 plates & I got over 15 reps every set and knocked up my shins haha.
Go single leg then
@thenecroyeti1 exactly. Doesn't even add time, you can do em with almost no rest between and the lower reps offset the increased sets in my experience
too funny!
🙏🙏🙏👏👏👏👏
STOP implying that because an OHP doesn’t go down and touch your clavicle, it is cheating. I have NEVER been able to touch my clavicle without internally rotation and putting my elbows way behind the bar. Some people have long forearms like me.
2:16 "bring the bar as low as you comfortably can."
Cheaters never prosper bro
Stop cheating
(see what peetos commented, I specifically mentioned "as low as you comfortably can" papacito mou)
You are probably just gripping too wide or the weight is too heavy or you are scared of arching your back slightly