Strength not transfering from one exercise to another

[l6873]

I have a bit of a dilemma. It seems that the strength I build doing one exercise doesn't transfer over to another similar exercises at all.

For example, it is as difficult for me to barbell shoulder press 135 pounds as it is to shoulder press 100 pound dumbbells. Granted, I haven't done barbell shoulder presses in a very long time, but you'd think I'd have no problem doing a much lighter weight. Not the case.

Similarly, I replaced flat dumbbell bench presses with incline a while ago. When I was doing flat only, my incline was pathetic. Now that I brought my incline up to something decent, my flat has gone to shit - quite a bit less than what I now do on incline.

Also, if I try an exercise that I've never done before, it's like it's my first time in the gym.

I'm thinking I should go back to basics just focusing on flat barbell bench, squats, deadlifts, and standing military presses. But that brings up another issue; I hate using barbells - it feels like I'm just grinding my joints, regardless of the exercise.

I don't really know what I'm asking, this is more of a rant than anything else.

[Shortdave]

How heavy is heavy for you? To me it sounds like you have a relatively unadaptive CNS.
Does it take you long to learn new physical skills? ie juggling

[l6873]

How heavy is heavy for you? To me it sounds like you have a relatively unadaptive CNS.
Does it take you long to learn new physical skills? ie juggling

You might be right. Heavy on the exercises I mentioned would be 100 pound dumbbells on shoulder press and 125 pound dumbbells on incline press.

It doesn't take me much time to learn something from what I recall. Not sure how physical it would be considered, but I learned to play the piano at a decent level fairly quickly and can play a few other instruments; so at least my fingers work.

Edit: The ineptitude I mentioned when doing new exercises was a bit of an exaggeration, but I still feel I should be much stronger.

[L3]

takes me 3-4 workouts to get comfortable with new excercsies, i figure it something to do with the nuero-pathways and the way my brain/spine control my muscles

[GYMBRAT]

I get the same issue though not an extremely drastic change in weight "really", but yet there still is a loss.....hasn't ever been a hindrance to my growth what so ever..

[CanadianIron]

Barbell shoulder presses work one way I find... i stopped doing dumbell presses for a few weeks and did barbell only... my barbell shoulder press went up to 185, when I went back to dumbell presses i was stronger than I have ever been before.

Contrary to what you may think you SHOULD be able to press more weight with a dumbell. Going to a barbell usually feels heavier. I was bench pressing 100lb dumbells months before I was benching 200lbs.

When you tie the weighs together with a barbell you're forcing your body to follow a path of motion that isnt necesarry where your limbs/muscles are going to be the strongest. Play with your grips a bit with the barbell and you can see this. When you're pressing dumbells the weight naturally falls into the position you are strongest in. Barbells are in many ways forcing your muscles to work in a way that isnt as natural as dumbells so it can be more challenging.

The solution to your problem would be to do ALL the exercises you would normally do, diversify all your workouts and try to include as many movements as possible over a few weeks.

[l6873]

The general consensus seems to be that dumbbells should be harder than barbell when dealing with equal weights - in fact your dumbbell total should be about 80 percent of your barbell for most exercises.

[Shortdave]

Contrary to what you may think you SHOULD be able to press more weight with a dumbell. Going to a barbell usually feels heavier. I was bench pressing 100lb dumbells months before I was benching 200lbs.


I am going to go ahead and disagree with this. Dumbbells force you to focus on balancing and controlling two separate objects, sure there are going to be some people who are better with dumbbells, but they are a rarity.

[C-money]

I am going to go ahead and disagree with this. Dumbbells force you to focus on balancing and controlling two separate objects, sure there are going to be some people who are better with dumbbells, but they are a rarity.
x2

[GYMBRAT]

I am going to go ahead and disagree with this. Dumbbells force you to focus on balancing and controlling two separate objects, sure there are going to be some people who are better with dumbbells, but they are a rarity.

X3

[CanadianIron]

From what I've seen and experienced, more people can say... shoulder press 100lb dumbells, than can shoulder press 205 for reps... if the 80% thing is true Id expect a lot of people to be shoulder pressing 225, but i RARELY see it....

A guy who can shoulder press 2 plates should EASILY shoulder press 110lb dumbells...

Out of curiosity, what do you guys dumbell shoulder press vs barbell shoulder press? (no smith machine)

[Drummer]

I am going to go ahead and disagree with this. Dumbbells force you to focus on balancing and controlling two separate objects, sure there are going to be some people who are better with dumbbells, but they are a rarity.

agreed

[guest]

this is the reason why they have things like sports specific training. i think the guy that mentioned CNS adaptation was right.

[Shortdave]

From what I've seen and experienced, more people can say... shoulder press 100lb dumbells, than can shoulder press 205 for reps... if the 80% thing is true Id expect a lot of people to be shoulder pressing 225, but i RARELY see it....

A guy who can shoulder press 2 plates should EASILY shoulder press 110lb dumbells...

Out of curiosity, what do you guys dumbell shoulder press vs barbell shoulder press? (no smith machine)

db shoulder press 120's for 4-5 bb shoulder press 275 for 4-5

flat db 150's 8-10 flat bb 315 10-15

The thing is that most people don't go as deep with dumbbells as they do with a barbell so their db shoulder press is often from forehead height as opposed to a barbell from their clavicle.

[l6873]

The thing is that most people don't go as deep with dumbbells as they do with a barbell so their db shoulder press is often from forehead height as opposed to a barbell from their clavicle.

Not in my case; I make sure they touch my shoulders on each rep. Anyways, I plan on reintroducing more barbell work, starting with the smith machine, to see if I can bring my strength up.

[CanadianIron]

I've been doing way more barbell presses in recent weeks for my shoulders and the results have been great... i find it a lot more challenging and it seems to help bring on the mass.

[Winnipeg Muscle]

X3

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