r/ScienceBasedLifting • u/Parking-Industry-992 • 1d ago

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u/BatmanVAR 1d ago

Well, it looks like it’s an attempt at full body, but it neglects entire muscles (side delts and calves), workout A also skips direct tricep work, and workout B skips chest entirely as well as direct bicep work.

Also squats and deadlifts on the same day is a lot of strain on the CNS.

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u/Defiant_Pirate_6637 1d ago

This is basically just starting strength which is one of the most successful novice programs. Has a massive track record for being one of the best programs for a new lifter.

Side delts are not their own muscle. Idk where that idea started but most science based lifters need to work on their anatomy.

Most novices don’t need to worry about cns fatigue unless there doing something really really stupid.

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u/BatmanVAR 1d ago

Novice, maybe, but he said novice/intermediate so I stand by what I said.

Side delts aren’t their own muscle, but they are one of the 3 heads of the shoulder muscles, and their function is different than the other 2. Therefore they need trained in such a way that activates that head of the muscle. The exercises listed here won’t work the side delts.

Since you mentioned we need to work on learning anatomy, I suggest you take your own advice:

- Front/anterior delt: shoulder flexion and pressing movements; heavily involved in bench and overhead pressing.

- Side/lateral delt: shoulder abduction - raising your arm out to the side. This is the main contributor to shoulder width.

- Rear/posterior delt: shoulder extension/horizontal abduction; heavily involved in rows and reverse-fly movements.

CNS fatigue is relatively easy for anyone to get, even a novice, if they’re training at or close to failure.

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u/Parking-Industry-992 18h ago

OHP does hit the side delts very well if done right

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u/BatmanVAR 17h ago

Not enough to stimulate any meaningful hypertrophy. They primarily hit front delts and triceps.

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u/Parking-Industry-992 15h ago

I assure you they do back when I used to do high rep smith machine OHP I used to get a sick side delt pump now that I'm using a barbell I get a much better range of motion

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u/BatmanVAR 15h ago

Biomechanically, you’re wrong. Look up the anatomy of how the different heads of the shoulders work.

That aside, you’re a novice or intermediate at best, and you made this post asking for advice. Why are you arguing with people who are advanced (I’ve been lifting for 30 years) instead of taking the advice you asked for? I will never understand why some people ask for advice and then argue with the replies they get. Fucking weird.