Overhead Press: Increase Strength By Eliminating Weak Points! – ScottHermanFitness

FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! –
FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM:

Twitter:
Facebook:
Instagram:

Website: (ONE MONTH FREE – PROMOCODE: FREEFITNESS)
Download The MS PHONE APP:

BodyBuilding.com:
Code: 5OFF100 ($5 off $100+)
Code: 10OFF200 ($10 off $200+)
Code: 15OFF250 ($15 off $250+)

Online Coaching (Custom Routine & Meal Plan):

Swole O’Clock – Top Quality Bodybuilder Wrist Watches:

FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off –

Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! – 10% off coupon code! “MS10” –

Fitness Genes – Maximize YOUR Genetic Potential! –

THYNC – SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! –

(0:15)- Bench Press: Increase Strength By Eliminating Weak Points!
Link:
(0:39)- Day 1: Barbell Overhead Press

(0:22)- Compound Corruption! Get Stronger by Increasing Your Compound Lifts!
Link:

(0:56)- How To: Standing Straight Bar Military Press
Link:
(1:23)- Day 2: Barbell Push-Press
(2:10)- Day 3: Standing Alternating Dumbbell Arnold Press

Compound Corruption is a program designed to improve overall strength by increasing your four main compound lifts: Squat, Deadlift, Bench Press, and Standing Overhead Press. Each muscle group is worked three times a week in order to target all primary and synergistic muscles of these compound movements which will eliminate weakness, surpass plateaus, and fix muscular asymmetries.

This program has you weekly test your 1 rep maxes of the four main compound lifts to ensure you are getting stronger and if necessary, to adjust your assistance work if weakness is to be found. For example: When you first started this program, the lower half movement (lifting the bar off the ground) of your deadlift was your weak point, therefore on Friday you were doing deadlift deficits to eliminate your weakness. Now, say three weeks in, the upper half movement (locking out) of your deadlift is struggling, you would adjust your Friday’s assistance work to rack pulls to eliminate the new weak point.

This program is a mix of strength and hypertrophy, compound and isolation movements, and assistance work.

Since we are working each muscle group three times a week, the volume of exercises for each muscle group changes per day. For example: Monday, there are three leg exercises while Wednesday there are only two. The reasoning behind this set up is to train for optimal strength while not overtraining and avoiding injury.

Compound Corruption is a six week program where you should be tracking your progress and watching yourself increase weight on your compound lifts weekly. As you see yourself gain strength, the hypertrophy and assistance work will also have you gain a lot of overall muscle size. Daily core work will contribute to your overall strength in lifts and tend to your aesthetics.

Below you can see each individual workout for the week, broken down to the exercises, the reps & sets, the tempo and the rest intervals between sets!

FULL PROGRAM BELOW!

source