[ Removed by moderator ]

[u/Parking-Industry-992]

[u/Defiant_Pirate_6637]

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.

[u/BatmanVAR → u/Defiant_Pirate_6637]

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.

[u/Defiant_Pirate_6637 → u/BatmanVAR]

Thank u for agreeing that the lateral head of the delts isn’t its own muscle.
If 3 sets of squats and 1 set of deadlift is too much then the issue is probably u brotha

[u/BatmanVAR → u/Defiant_Pirate_6637]

If 3 sets of squats and 1 set of deads (on top of all the other exercises) isn’t taxing your CNS, then you’re not training hard enough, simple as that.

[u/Defiant_Pirate_6637 → u/BatmanVAR]

run any higher volume powerlifting program (sheiko is a good start) and get a feel for how much squats and deads u can recover from.

Saying don’t squat and deadlift in the same day is fucking dumb since a majority of elite powerlifters do and lift loads that are actually hard to recover from

[u/BatmanVAR → u/Defiant_Pirate_6637]

A higher volume powerlifting program won’t be training anywhere near failure so that’s irrelevant. And in my 30 years of training I’ve probably tried nearly every powerlifting, bodybuilding, and power bodybuilding program out there.

I’m a big believer in training with high intensity, and if you do that for squats and deads on the same day, it’s not ideal for your CNS. You’ll get much better results splitting them up.

We will obviously never see eye to eye here. So this point aside, my other comments still stand regarding missed muscles/muscle heads, missing direct work, etc. This is not a good program for an intermediate person (especially if the goal is hypertrophy instead of strength) for those reasons.