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  #2481  
Unread 12-22-2017, 10:43 AM
zLeeKo's Avatar
zLeeKo zLeeKo is offline
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OHP is overrated and blows for hypertrophy.

Front delts are hit well with flat+incline benching. Hit rear delts with some sort of reverse fly (machine is best option) or even face pulls.

For huge side delts go with lateral raises (machine or cable) + properly executed upright rows.
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  #2482  
Unread 12-22-2017, 11:16 AM
PyromanXP PyromanXP is offline
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Well regarding every advice, I'll go with bp+ovh+flys ans ovh+bp+flys and if I'm not pleased with it I'll switch for flat +inclined & Inclined +flat.

I have a question about the 10-12 flat Bench I just performed (so as assistance I've put 2 mins between sets) I did as followed :
1st set 85kg 12reps
2nd 85kg 7reps
3rd 80kg 8reps.

So it's basically an epic fail, when benching for 6-8 reps I'm used to deload between sets to reach the range should I do the same for assistance or should I start with an easier weight ?
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  #2483  
Unread 12-23-2017, 01:52 AM
Determinism Determinism is offline
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Quote:
Originally Posted by PyromanXP View Post
I have a question about the 10-12 flat Bench I just performed (so as assistance I've put 2 mins between sets) I did as followed :
1st set 85kg 12reps
2nd 85kg 7reps
3rd 80kg 8reps.

So it's basically an epic fail, when benching for 6-8 reps I'm used to deload between sets to reach the range should I do the same for assistance or should I start with an easier weight ?
Why is that an epic fail? Maybe your RPE in the first set is too high, not leaving enough in the tank for set 2 and 3. Maybe your work capacity is not there. You still managed to squeeze out 27 reps, which is decent volume.

Also, it depends on the way you want to overload. Most people can give it their all in one set. Giving it your all in multiple sets is much harder and most won't be able to do that mentally and physically. So, it's a legit strategy to go all out in your first set to force overload and perform a few back-off sets afterwards.

Personally I'm a fan of reverse pyramid, which is kind of a hybrid version of both the "RPE" and "all out" strategies.
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  #2484  
Unread 12-23-2017, 07:59 AM
LightCrow LightCrow is offline
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You just did heavy overhead press before the bench. Triceps had probably done all they could. It’s why general advice is to do a chest isolation instead of pressing as the second movement.
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  #2485  
Unread 01-31-2018, 10:47 AM
Switchez Switchez is offline
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I wanted to do a GBR variant with an emphasis on upper body and calves for my next bulk cycle. A friend of mine and I came up with this:

Lower+Arms/Upper/Rest/Calves+Arms/Upper/Rest repeat

-Upper
bench 3-4x6-8
rows 3-4x6-8
shoulder press 3x10-12
pulldowns 3x10-12
lateral raises 3x10-12
flyes 3x10-12
abs 2x15

-Arms
Tris iso 3-4x10-12
Bis iso 3-4x10-12

-Calves
Calf raises 5x5
Bent knee calf raises 3-4x8-10

-Lower
Squat 3-4x6-8
Deadlifts 2-4x5
Leg press 3x12
Leg curl 3x12
Calf raises 5x5
Bent knee calf raises 3-4x8-10

Any suggestions? I only really care about calves as far as lower body is concerned
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