5x5 on military press?

danman77220 · 03-26-2007, 03:15 AM

I've been doing almost every movement 5x5 lately. I read that the shoulders are made of slow twitch fibers, and tend to respond better to higher volume so I kept doing my barbell military press 3x10... but while the rest of my body is growing rather fast, my shoulders seem to be lagging. I'm anxious to start doing military press 5x5 but I don't want to if it's just going to slow my progress even more. Would the higher number of sets constitute enough volume to give my shoulders a good beating or should I keep doing 3x10 and perhaps switch to dumbbells or something? Any help is appreciated, thanks.

**bubba g** · 03-26-2007, 03:34 AM

Quote:

Originally Posted by danman77220

I've been doing almost every movement 5x5 lately. I read that the shoulders are made of slow twitch fibers, and tend to respond better to higher volume so I kept doing my barbell military press 3x10... but while the rest of my body is growing rather fast, my shoulders seem to be lagging. I'm anxious to start doing military press 5x5 but I don't want to if it's just going to slow my progress even more. Would the higher number of sets constitute enough volume to give my shoulders a good beating or should I keep doing 3x10 and perhaps switch to dumbbells or something? Any help is appreciated, thanks.

a long time ago I switched from doing 10 reps to doing 15 - 20 for delts, and I remeber being really happy with the results, so I stuck with that...

after a while I got tired of this, and decided to use heavy ass weight, and not worry about using perfect form, and exploded the weight up.. on laterals, and on military press.. and my shoulders grew noticably in just a few weeks...

so yes shoulders usualy have higher amounts of slow twitch fibers, but they are not totaly made up of them. The other thing is that changing things up will always stimulate growth...

I say do the 5x5 for delts.. It wont take long to see improvement if it is effective..

**romanaz** · 03-26-2007, 03:48 AM

I say just cycle in different rep ranges and set numbers and exercises. Change is key imo

**MacTech** · 03-26-2007, 12:56 PM

I agree with romanaz on the cycling of set reps and exercise. The muscle confusion principle goes a long way. bubba said it well in regard to the muscle fiber.

I like to do the speed bag and it requires a lot of endurance, so I started some high-rep [40-50] one arm dumbbell presses, palms facing in. Well the results were just short of amazing, for me. But I never stopped doing my 5-8 rep sets either, for size.

Mix-up the dumbbells, with the barbell and the cables too.

**Peaked_18** · 03-26-2007, 09:53 PM

Try the 5x5 and see...duh

03-26-2007, 03:15 AM	#1
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,018 Recipes: 1 Rep Power: 50	5x5 on military press? I've been doing almost every movement 5x5 lately. I read that the shoulders are made of slow twitch fibers, and tend to respond better to higher volume so I kept doing my barbell military press 3x10... but while the rest of my body is growing rather fast, my shoulders seem to be lagging. I'm anxious to start doing military press 5x5 but I don't want to if it's just going to slow my progress even more. Would the higher number of sets constitute enough volume to give my shoulders a good beating or should I keep doing 3x10 and perhaps switch to dumbbells or something? Any help is appreciated, thanks. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

03-26-2007, 12:56 PM	#4
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35	I agree with romanaz on the cycling of set reps and exercise. The muscle confusion principle goes a long way. bubba said it well in regard to the muscle fiber. I like to do the speed bag and it requires a lot of endurance, so I started some high-rep [40-50] one arm dumbbell presses, palms facing in. Well the results were just short of amazing, for me. But I never stopped doing my 5-8 rep sets either, for size. Mix-up the dumbbells, with the barbell and the cables too. __________________ Still going thru life one rep at a time. My training journal.

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03-26-2007, 09:53 PM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Try the 5x5 and see...duh