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Do you change the order of your lifts?
Posted on 5/15/21 at 9:37 pm
Posted on 5/15/21 at 9:37 pm
I can't fit it all into the thread title but let me give an example.
The program I'm trying to build is essentially a simple push/pull split
On push days I am doing chest, shoulders and triceps with the main 2 lifts being bench and overhead press
I do bench first and overhead press after. I feel like I could push more weight with the overhead press if I did that first instead. But at the end of the day does it matter? If I hit this routine twice a week should I flip flop the order or am I over thinking this?
The program I'm trying to build is essentially a simple push/pull split
On push days I am doing chest, shoulders and triceps with the main 2 lifts being bench and overhead press
I do bench first and overhead press after. I feel like I could push more weight with the overhead press if I did that first instead. But at the end of the day does it matter? If I hit this routine twice a week should I flip flop the order or am I over thinking this?
8
Posted on 5/15/21 at 10:07 pm to Powerman
I swapped and did OP once before doing bench, and my bench was terrible. Totally crapped out with the weight I knew I could handle. I now do bench/squat on same day and dead/op on alt day.
I know that is not following your push/pull split workout, but that’s all I’ve got. Maybe test out and see, but be prepared for a subpar bench performance. Hopefully, it won’t affect you.
I know that is not following your push/pull split workout, but that’s all I’ve got. Maybe test out and see, but be prepared for a subpar bench performance. Hopefully, it won’t affect you.
Posted on 5/15/21 at 10:13 pm to bah humbug
I'm not that concerned about the weight that I'm pushing. I just wonder if I'm selling myself short on muscle growth.
Posted on 5/15/21 at 10:35 pm to Powerman
I've always heard to put the lifts you value most first. If you don't care about weight and only aesthetics then decide if you want to prioritize chest or shoulder development and put that one first
This post was edited on 5/15/21 at 10:36 pm
Posted on 5/16/21 at 9:44 am to Powerman
Obviously you’ll be able to push more weight if you did OHP first. You’re fatigued after doing bench and have less energy for OHP. Really kind of depends on what you’re trying to accomplish. Does it really matter what your OHP numbers are?
Posted on 5/16/21 at 9:46 am to Powerman
quote:
'm not that concerned about the weight that I'm pushing. I just wonder if I'm selling myself short on muscle growth.
If you’re not worried about the weight, then you don’t need to change anything. If you’re trying to add muscle, that has more to do with what you’re eating.
Posted on 5/16/21 at 10:46 am to Powerman
quote:
I do bench first and overhead press after. I feel like I could push more weight with the overhead press if I did that first instead.
You could rotate heavy and medium compound lifts with each one every other push day. Just put your heavy lift first.
Posted on 5/16/21 at 2:24 pm to Powerman
If you are not prioritizing one muscle just do bench then press one day, opposite fbs next.
Posted on 5/16/21 at 8:50 pm to lsu777
That seems simple enough
I need to prioritize my squat routine above all else
I need to prioritize my squat routine above all else
Posted on 5/17/21 at 2:07 am to Powerman
Squats first, always.
Posted on 5/17/21 at 9:36 am to Powerman
I saw a recommendation once (I think it was on Jay Ferruggia's podcast) to do accessory first, then primary.
Concept was focused on preventing injury as you continue to lift past 35ish.
I really like it, you lift a little less in your primary, but everything feels so much better thanks to how deep into your session you lift.
Concept was focused on preventing injury as you continue to lift past 35ish.
I really like it, you lift a little less in your primary, but everything feels so much better thanks to how deep into your session you lift.
Posted on 5/17/21 at 10:19 am to LSUfan20005
Is this much different than properly warming up prior to your primary lift? Genuinely curious - if this is effective I may try it out.
Posted on 5/17/21 at 10:24 am to Powerman
I typically do a different order of lifts each week, or at least I try to. I don't do a push/pull workout, more of a bro split, but on chest day, if I did flat bench first last week, this week I'll do incline first. On back, if I started out with some type of rows last week, this week I start with some type of pull down or pull up. That type of shite.
Posted on 5/17/21 at 10:31 am to TigerInCbus
quote:
Is this much different than properly warming up prior to your primary lift?
Depends on your warmup, but me yes it's different. If I squatted first, my session would be:
-5min Assault Bike gradually more intense
-General lower body warmup 5min
-General upper body warmup 5min
-Ramp up to weight
The "squat last" method would be the same as above, but I'd hit accessories like bulg split squats, GHR's, etc before squat....so I'd have an additional 20min or so before squatting.
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