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63 responses

  1. Ash
    October 28, 2010

    I love your blog and I second the request for articles for women.

    Here’s my question, and I think this might be one a lot of people would have. I’m about 15lb overweight, incredibly unfit. So I’ve gone down to a 800-1000calorie diet focusing on paleo-style foods and a protein shake for lunch. I’m starting upper body weight training and trying that crazy8-circuit (though I can only do one rep, modified!) followed by some steady state cardio (zumba). I plan on increasing my reps and cardio time as I get fitter. Am I on the right track or should I do anything else?

  2. Jay
    October 30, 2010

    Hi Rusty,

    Have been reading up on other comments and your responses and you seem to say that by strength training your weight will naturally increase a bit? I’ve tried the strength training + calorie deficit routine and it worked pretty well in leaning me out but, even though i know that bulking up hasnt really worked for me in the past, it seems that strength training alone wont help me see an increase in weight unless i’m in a calorie surplus?

    my stats: 6ft2 and around 170lbs (though weighing myself seems to do me more harm than good because it makes me think i’m still too thin even though i look better know than when i was puffy and ‘bulking up’) – trying to get that extra bit of vascularity so easing off the cals once again whilst keeping up the weight training and have started interval running again. I’m hoping your shrink wrap technique is really going to work!

  3. Fitness Coach David
    November 1, 2010

    I love this workout. It’s so simple yet so effective.

    -David

  4. Ricardo
    November 1, 2010

    Rusty,

    I had to post my question here since nor I can find an email to send you my question, nor a forum to do so…so here it is:

    I have a question. I have been using Rusty’s excercise program and Eat Stop Eat for about 2 weeks. This is what I have been eating everyday for the past 2 months:

    Breakfast: Fruit
    Snack: Lean Yougurt
    Lunch: 2 tosted all wheat bred with tomatoes and bruschetta
    Dinner: Steam veggies, brocolli and beef, string bean chicken and chow main (all at Panda Express and cooked with no sauces, so there is no sodium at all)

    10 glasses of water and a no-calorie energy drink a day

    All totals about 1500 calories

    Now, I eat this everyday since I have no sense of taste nor smell, so food is not important.

    On my fasting days I just eat the dinner which is about 800 calories.

    For working out (6 days a week) I do daily: the Crazy 8, a work out with ISO 7X (which is awesome btw), the Tabitha Protocol (for cardio…just google it, and yest it is awesome)and for weights I am on Phase II of Rusty’s program.

    SO HERE IS MY QUESTION:

    I have not lost any weight, none. Prior to doing the fasting I was working out (w/o the Crazy 8s and Rusty’s program)and still eating the same and I can not drop from 190!!! (I am at 193 right now) and i don’t even have a 4 pack! I am doing the excercises right, I am eating right, I am fasting right…so something is not working out here, which must be the amount of calories that I am taking. How many calories should a person eat per day?

    My goal is to be at 170 or 180 at the max (I am 5′11)and I want to be shredded…yet I have not seen much progress

    I hope you guys can shed some light into my dilema.

    P.S. I do have a social life, so I do drink occasionaly BUT…if I drink I max it out at 4 drinks and it can not take me over my 1500 calories daily. So if I drink I drink Corzo Tequila on the rocks (which is awesome)or some Michelob Ultra

  5. Demond Thompson
    November 2, 2010

    Not yet, but I’m on my way! I’m around your strength level. I’ve been pulling alot lately to even out my muscularure.

  6. Jesus Sanchez
    November 4, 2010

    Hey Demond! I too had elbow (lateral epicondil) surgery. One year later, I’m up to 75lbs for one rep, and ice after the workout. On training days, I avoid the ibuprofen because it interferes with GH levels, but if needed, I take it on non training days. I also keep my blood ph high to avoid acidic levels – it interferes with healing. I do this by eating a lot of raw spinach and broccoli.

    Good luck!

  7. Glenn Faltenhine
    November 5, 2010

    Great article. We forget about the old school stuff, yet it is all tried and true! I also like going one arm press with incline. Use your empty hand to steady your body. Start with the weight supinated beside your chest and then alternate on the way up!!

    Great site!

  8. Ian – HomeWorkoutBlog
    November 6, 2010

    Rusty-

    Great post on this simple exercise.

    I mean, what is a better test of strength than being able to lift and then press a heavy weight over your head?

    Along these same lines, I really enjoy doing sandbag clean and presses. The weight is unstable and hard to lift, and requires all sorts of core stabilization in addition to being extremely taxing on the shoulders and triceps.

  9. Paul
    November 7, 2010

    That’s a cool photo! I should imagine this would build some decent core stability in addition to the obvious muscles.

  10. Seth
    November 11, 2010

    I am still trying to figure out how to perform these properly. I looked on youtube and the web and can’t find much. I would rather see someone doing them instead of words telling you how to do it. does anyone know where i could go to see how to perform them.
    my guess is that its part power lift and strength lift. kinda like a clean and press, but i am not sure, i’ll have to try to understand what they mean through the explanation of the movement

  11. Seth
    November 11, 2010

    to Ricardo,
    I would say that your maintenance level for you would be about 10kcal per lbs of body weight so at 190 your maintenance is about 1900kcal a day or so depending on your activity levels and leanness, not much more than 2200kcal a day. which lets say 2 weeks, 400 under kcal would be 5600kcal, fat = 3500kcal which for you would be less than 2lbs of fat burned in that 2 week period. water weight and strength gains are factors as well. so is your strength going up? weight can go up as well, or is strength going down? if its going down then your cutting too hard and should eat to maintenance or over kcal every once in awhile. for 2 months at that level, your body, i think is adjusting its metabolism for lower amount of kcal, your energy levels may be very low and thats a sign of to hard. for the food, its alright, you should buy and make your own steamed veggies and and lean meats. i don’t trust fast food they put stuff in it and aggravate your hormones and inflammation may occur. I stay away from the scale because it could pschologically damage you, look at yourself in the mirror and see if you look better than 2 weeks ago. take pictures and compare. I wouldn’t do enriched pasta(chow mien) try whole wheat pastas and the bread (ezikiel bread is great) most breads are full of crap like sugar & high fructose corn syrup. try whole real organic foods you make yourself and switch up your sprints to minute sprints and minute rests and diff body weight exercises, things to get your heart rate pegged at high levels.(for me its over 200beats per minute or more during high intensity stuff) i been through this stuff and lost over 50lbs, and made the mistake of cutting to hard and losing so much strength that i still haven’t gotten back, so i would just give it time and it takes a long time to get and stay lean, for me it took 6mo to take off 30lbs and another year to drop another 20lbs. the less you weigh, the less kcal you need as well, about 100kcal less for every 10lbs lost so adjust accordingly

  12. AshDash
    November 25, 2010

    I totally agree! If you need more articles for women check out my page: http://allofashleysanswers.blogspot.com/ I really like this one too. This image is just astounding though!

  13. Cai – Quakefitness.com
    November 26, 2010

    Hi!
    Ive added a link back to this page with a short description to my fitness website http://www.quakefitness.com/blog
    Scroll down the page and you will find it and a lot of other fitness and health articles.

    Quake Fitness – Connecting Fitness and Health articles and blogs

  14. J.B F.
    November 28, 2010

    Rusty, this is right on.

    I’ve tried to go for volume with these, multiple sets of 4. Unfortunately I noticed my shoulders start to suffer slight injuries, that I only afterwards when moving them at specific angles or along specific planes.

    I can testify to the strength building power of these one arm standing presses, but for the life of me I’ve not been able to figure out which movement, exactly, is causing me injuries.

    Basically I clean the dumbells to my shoulder, then press with a contraction of my back obliques and abs. I might lower the weight and go for 3 rep sets for a while.

    Maybe there are weaker support muscles involved with certain stages of the movement that I need to build up.

    But yeah, these presses do build strength nicely.

  15. Eric Moss
    December 3, 2010

    I’ve pressed an 88lb kettlebell with one hand at a bodyweight around 152lbs. My goal is to press 106lbs with one hand while staying under 160lbs.

    It’s just a matter of time :)

  16. IntensePhysique
    December 8, 2010

    Awesome exercise, will really help building those delts!

  17. Jason – Muscle Building and Fitness Workouts
    December 11, 2010

    Hey Rusty, I am 205lbs and can get a few reps at 90. Have gone as high as 100lbs. Doing a strict military press is much easier as i can do well over double the weight as I can with one arm. Great exercise.

  18. Dennis Blair Fort Collins Personal Trainer
    December 28, 2010

    I got rid of seated DB presses a long time ago. I found out that standing up and using one arm at a time develops a lot more muscles than just the shoulders. I think that any move you can do standing up is much more preferential than the seated variety.

  19. Jeremy – Self Health Atlas
    January 14, 2011

    hey Rusty, I was getting frustrated with my progress in shoulder press so I started adding the one arm military press to my workouts. You weren’t kidding! After about 3 weeks my shoulder presses really started to improve and I haven’t stopped making gains since…of course, I have a long way to go before I use 90lb dumbbells.

    Thanks for the great tip.

  20. Maddog Workouts
    April 26, 2011

    I really need to start building in some one arm military presses to improve my overhead press strength.

  21. Dave
    May 15, 2011

    Do you shrug or raise your shoulders at the top like Rippetoe suggests, or ‘pack’ them as Pavel advises?

  22. Andreas Schumacher
    June 6, 2011

    It helped my bench tremendously, I really enjoy doing them. Not often but at least 3-4 times a year for about 3 weeks.

  23. Apartamente de inchiriat
    July 4, 2011

    This is really interesting. I’m not advanced enough to do the one-handed press yet but in the future I hope I will be :)

  24. Bob
    September 13, 2011

    Never tried the one armed press. Will have to look into it. Currently I can press both 70lbs DBs 6 times.
    Great post Rusty!

  25. bodypuncher
    September 19, 2011

    Thanks for this great article. It helped me find a solution to my problem: I decided to give up handstand pushups after 2+ yrs of them because I fear that straining while upside down is not so good for the blood vessels in the brain and eyeballs of a 46 yr old. But, the HSPs made me so much stronger doing only 5 per day. So I needed a good substitute in my routine and the 1 arm press is it, thanks to your article. I do 90 lb on side press and will progress to 100 lb soon. I do C&P too (“Sig Klein Challenge”), but the 1-arm side press is just so cool and seems to work not only delts but also lat, pec, trap and- of course-tricep. Thanks.

  26. Ios On Android Phone
    January 18, 2012

    I think that any move you can do standing up is much more preferential than the seated variety.

  27. TK
    March 26, 2012

    Hi

    What is the correct way to press one armed ? I read this article and the one that is linked in the article and neither explains that. So should i use neutral grip and keep the elbow in front of my body, or should the palm face away from me, to my front, and should the elbow be on the side of my body (90 degree angle).

    If you could reply to this it would be great :). Thank you.

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