3 tips for increasing your overhead press
Train 3x/week. Heavy day, volume day, explosive day. The heavy day could be 1 – 5 ladders using (at least) your 7rm. The volume day could be MANY sets of 3 – 5 reps, practiced for 20 – 30 minutes, focusing on perfect technique. The explosive day could be 5 reps on the minute, every minute, for 10 minutes of single or double kettlebell push press.
Apply “Goldilocks” tension = just the right amount of squeezing the glutes, bracing the abs, and gripping the bell to boost performance. Too little tension and you become floppy and use poor technique. Too much tension and you distract from the exercise and put on the brakes. It has to be “just right.” GOT IT?
Keep your forearm vertical. People lose strength in the press whenever their forearm begins to tilt. The strongest pressing path is found wherever the forearm remains vertical and keeping the forearm vertical will slip you into your ideal pressing groove, which varies from person to person (and even more so with kangaroos).
Why adding the Goblet Squat did wonder for your back
If you don’t know, your psoas is the muscle that connects the lumbar spine to the legs. But the psoas is more than a muscle, according to Liz, it’s a messenger of health, safety, and fear in the body. Many people are familiar with the messages of their psoas, but they are not aware that the messages are coming from their psoas.
Low back pain, for example, can often be the message from the psoas that something is not quite right in the body. When this happens the psoas usually gets blamed for the pain rather than listened to for the message. As a result, the psoas is often stretched, poked, prodded, and “released” in an attempt to relieve the back pain. Incidentally, Liz warns against all of these methods as they are more of a “shoot the messenger” type approach and they can often result in much greater consequences.
In fact, Liz says one of the keys to keeping a healthy psoas, or an “I am safe” messaging psoas is to keep healthy, mobile ankles – ankles that glide.
A nice summary of Franco Columbo’s insights on training
Even though they were young, both Columbu and Schwarzenegger needed one full rest day in between body part workouts. So, for example, for one week, do not do a squat or deadlift workout more than three times, Monday, Wednesday, and Friday.
不管你多么年轻，你都应该留至少24个小时给自己恢复。一周内，不要深蹲或硬拉超过3次（如果是 Easy Strength 模式另当别论，毕竟容量才10个重复）。
You need at least one day in between, Tuesday and Thursday to recover. On Tuesday and Thursday, assuming your training is on weekdays and not weekends, you can work upper body or assistance exercises.
Superset bench press with cable crossovers to build a champion chest. Success leaves clues. Why reinvent the wheel when you have a great workout strategy that you can immediately implement into your routine? Of course, every person’s skeleton, tendon attachments, and body structure is different, but it is certainly worth a try for yourself and see how it goes.
休息期间，你可以偶尔做一些上肢的训练（上肢恢复快）或一些辅助训练。BP 和 绳索拉构成的超级组能让你拥有冠军的胸肌。当然，你也可以自己设计最适合你的超级组策略。
Allowing your muscles to rest helps them grow. Proper rest gives your tendons and joints time to get accustomed to heavy weight training.
Less is More. In that case, you can do squats on Monday and Friday, deadlifts on Wednesday, and Bench Press/Upper body on Tuesday and Thursday.
少即是多，休息也是训练的一种方式：周一周五蹲腿，周三硬拉，周二周四做 BP 等上肢运动。
Until then, let’s all keep on lifting and learning.