You have access to an empty barbell?
Okay, good.
I want you try something.
You’ll learn the value of 50 rep sets.
Grab the bar, now with reasonably good form press it overhead for 50 reps.
Try not to pause.
On the first attempt in a long while, I paused twice, at 30 and 40 reps in.
Try not to pause. Getting the high rep count in one go is a form of progress when doing this.
Okay, you’ve done your 50, or more, or less.
35 is my minimal number, but this is your first time, and I readily admit to being strength-endurance skewed.
Sometimes I like to amrap across one “set” with two pauses.
Presses done drop the bar to waist height.
Don’t set it down.
Shrug x 50.
This’ll fly as compared to the presses.
Shouldn’t need a pause, though I may have shifted the bar from both into one hand to swat a mosquito or two.
I am lifting outside.
Eventually you add more movements, it’s my strange complex.
50 x press
50 x shrug
↑ the base
Sometimes 50 x overhead squat to start or end, and maybe a curl reverse curl, or gasp a btn press.
It’s a pretty simple program :
50 x press, 50 x shrug, as a complex with or without 50 x overhead squat as part of that complex, otherwise it separately as a second lift.
Though you can just do the press or press & shrug to make nasty shoulder girdle development.
Lifting is an individual endeavour.
Do it your way.
I tell you this :
You get to 50×185 on this, really the press and the overhead squat, and you will be the strongest man you ever come across.
Honesty the high rep press, wicked light, is like pushups – it punches far above it’s weight in benefits.
As do high rep overhead squats.
With high reps you are always stronger than the weight on the bar reflects.
This puts on both size and strength, while having pushed high reps makes low reps comically easy from a mental perspective.
Most stop sets too early, and never experience the power of true high reps.