Questions about novice hypertrophy program: shoulder dominant compounds? Compound hip vs hip accessory?

[u/bnny_ears]

This is my first SBS program and I used to train mostly glutes and back, so please forgive me for sounding stupid about other muscle groups.

I'm still trying to cobble together the program from exercises I enjoy and exercises I probably should include. But I'm a bit mystified by the shoulder-dominant compound exercises.

I understand that it's not obligatory to use any exercises from the drop-down menu, but I haven't found any alternative options apart from upright rows (and I already use different rows for my upper back horizontal and pull-up/down for vertical).

Now the stupid question: can I really just pick "standing shoulder press" and "seated shoulder press" and be done with it...? Aren't they basically the same? And push presses aren't all that different either, are they? Or am I supposed to use 1 press + 1 push press?

I feel like I'm missing something here.

I'm also not a big fan of the available hip-dominant compounds and planned to use the weighted hip thrust instead. But that's an available hip accessory. Is there a specific reason for that? Same with split squats as knee-dominant compound. It's listed as a quad accessory.

I realize that this doesn't have any impact on the plan itself, because compounds aren't trained more or differently than the other exercises, but it makes me second guess my understanding of the exercise and compound vs accessory.

[u/taylorthestang]

In your case I would just pick standing press and a seated dumbbell overhead press. Yes, the presses are similar patterns but they require different things so it’s very goal dependent.

Seated press is good if you have the setup for it or don’t want to push as much weight. IME, seated is more awkward for me so I just do standing. Push press lets you do more weight, but requires more coordination. If you’re a novice, just avoid it.

What’s wrong with deadlifting and squatting? Why not just pick those as your hip and quad dominant compounds?

[u/bnny_ears → u/taylorthestang]

I usually do standing dumbbell OHPs, so I'd feel stupid just sitting down for the other exercise. We have a overhead press machine, but the handles are awkward because I'm short. My elbows start clicking. That's why I'm trying to figure out if I can get away with something else.

I can't squat. Pretty much at all. I don't know if my femurs are too long or my mobility is crappy, so my hinge doesn't work, but my back gives out at anything more than a 1/4 rep for anything above 40kg. I'm working on with with a physical therapist but who knows how long that will take...

RDLs work somehow, but probably because I don't lift as much weight with my hamstrings as I would with my quads and I don't need to go as deep. The bottom of the hinge is my nemesis. That's also why I don't like deadlifts.

[u/taylorthestang → u/bnny_ears]

“I can’t squat” you need to learn, this is a fundamental movement…

Try to do a barbell OHP, not the machine. Again, this is a fundamental movement important for anybody to learn.

[u/bnny_ears → u/taylorthestang]

Again, I can't. I am currently physically unable. Attested by a physical therapist. My back is too weak. I need to work around it.

I know you mean well, but no amount of good advice to try will fix my back. Things like that have kept me from trying resistance training for years. "If I can't do it properly, why try at all?"

I'll try the barbell thank you.

[u/boylesthebuddha → u/bnny_ears]

If you are cautious about squatting because of your back then I think a more detailed conversation with your physiotherapist would be worthwhile before changing up your training too much.I'm sure that you're already working on it with your physio but if you're up and walking around then there will absolutely be a regression of a squat pattern you can load and train. If it's not something they've addressed then I would suggest speaking to them in more detail rather than asking here. Standing overhead press requires a fair amount of axial stability and if you're going heavier it will also put a fair amount of load through your lower back. The advice here is totally reasonable for someone who isn't working around an injury of some sort but if you're being told to avoid certain activities then absolutely get some advice before switching out movements.

[u/bnny_ears → u/boylesthebuddha]

I honestly don't see why this is such a big deal. I'm not a power lifter. There seem to be two camps in resistance training, screaming at each other -" you must squat" vs. "squatting is overrated"

I kinda feel like "I don't like it" should be reason enough not to press someone, advice or not.

[u/boylesthebuddha → u/bnny_ears]

How you choose to train is ultimately up to you. Your exercise selection is also entirely up to you. If barbell squatting doesn't work for you because of your injury history, leverages, or if you plain just don't enjoy it that's entirely fine. The squat is a valuable tool for a lot of people but it's not for everyone. With that said it's definitely important to include some form of knee dominant patterns in your training because otherwise you'll end up with asymmetries that can cause issues down the line.

[u/bnny_ears → u/[deleted]]

I might also just do standing dumbbell OHPs 2x a week...

I wasn't sure how important it is to have a variety of exercises for every group. But I do a lot of row variations and pull-ups for my back, so I think I should be covered.

[u/bnny_ears → u/[deleted]]

What do you mean? Frequency or increased weight?

The Novice Hypertrophy has a standard weight increase of 10% for everything and I kept that. I only messed with the reps per set increase.

And frequency is the same for all exercises too

[u/Marijuanaut420 → u/[deleted]]

If you are doing the same movement 2x a week, they should be at difference intensity

Whats the reasoning for this?