@liftrunbang0: First off I don’t care what you’re doing in your workout so you don’t have to tell me. I’m explaining redundancy here. - 1. An overhead press in the frontal plane is going to train the lateral delt sufficiently 2. So adding a lateral raise is redundant. 3. A sternal press will train all of the divisions of the pec similarly as a pec deck flye. 4. So you don’t need both in the same session. 5. A lat pulldown trains all the divisions of the lats sufficiently 6. A lat row trains all the divisions of the lats sufficiently. 7. So having both of them in the same session is redundant. - 8. Imo allocating volume to one of these in a session is better than splicing that volume across multiple exercises that are all doing the same thing. 9. In fact this study that looked at bench press, incline press, and then a combo of the two found that the combo in a workout didn’t produce the same adaptations that the incline did. And this was untrained men so if the bench press + incline combo was gonna produce both adaptations then they would have gotten them. PMID: 32922646 - 10. This is why I now (and have for some time) just use similar variations of motions in my training and programming. Because they get sufficiently high degrees of motor unit recruitment for those muscles but allow for variety so that training does not get stale.
