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Thanks 295! It takes a lot of self confidence and faith in what you're doing and believing that it is working. I don't blame people who monkey branch from program to program or exercise to exercise. This niche of ours takes years, even decades to see that night and day difference that everyone seeks (if done naturally) I hope my followers or just anyone struggling with being trapped by the gym mindset eventually realize this and move on with their lives. Go to the gym to enhance their life style rather than be consumed by it if that makes sense.

@@EliteProAli Exactly, very well said. I highly doubt that when looking back on a decade or more of lifting someone out there will look through their training logs and go "If I did Upper Lower from March to October of that year rather than Push Pull Legs then my gains would've been better/faster/optimal!". Sometimes it serves all of us to really internalize that the gym/lifting/bodybuilding should enhance our quality of life, not take away from it.

@@anonymous6045 100% well said mate. It's only through the last couple of years or so where I felt that it hasn't really consumed me and stopped sweating the small stuff. Prior to that, if I were to have a "bad workout" (whatever that means) it would ruin my day and it would affect my mood which would affect those around me. Unreal now that I think about it.. Lol

A sound plan, Dan ! We won't know what the range is, everyone is genetically different and lead different life style environment that can impact recovery but yeah you're on the right track there mate.

Hi Lefon, I train 2 to 3x a week and I do 1 top set. Anything more and I'll accumilate too much fatigue. Volume and frequency is individual and needs trial and error in order to find the sweet spot. Train and your delts / triceps 3x a week and see what happens. Hope this helps man !

@@sheharyarkhan2384 Well done bro, that's some epic weight gain! Consistent intent even in the face of uncertainty will produce results and you are a testament of that. Keep up the good work brother!

@EliteProAli Thank you Sir 🙏

@@Dan-x7q5f Hey Dan. Thanks mate that means alot. If you are able to add weight to the bar doing multiple exercises and it doesn't impede your recovery, stay the course. The stronger you become over time the less you will have to do. Remember that!

What does it mean if my progression is the same rate whether I do more sets or less. Is progression the only thing that matters or are there other benefits to doing more for muscle growth if you can recover from it. I noticed that despite being stronger in the past, I am bigger now despite being weaker

@@Dan-x7q5f I think that yes you do need progression in order to make gains but it's more nuanced than that. Something that is overlooked is tension on the muscle. A lot of people will say it's broscience but if you can't feel the tension on the muscle, push it close to failure and get stronger over time on it, then you are selling yourself short in my opinion. The closer you are to reaching your threshold on said exercise the slower the progression rate will be regardless of how many sets you do.

This is exactly what I was thinking. I think focusing on your strength on the bench, squat etc is a bit misleading because a lot of it is skill based. Hence why I’m weaker now on them but bigger. Since I switched to exercises that I can actually feel the muscle working like machine and db presses and hack squats,my muscles are finally growing. I never really felt barbell bench in my chest or squats in my quads

@@Dan-x7q5f Yeah man, don't let social media sway your belief that is solely unique to you. Barbell bench press GREW the majority of my pecs because I just got lucky with my proportions. To most people it's a 'crap' exercise. The squat is bad for me but I don't have other choices. In today's video that I will post you will see my favourite quad exercise that is done on a smith machine. Keeps me 100% upright and allows forward knee drive AND.... Keep tension on the musculature! You do you bro, at the end of the day, if your target area is underdeveloped, they'll say because you don't bench. If you don't bench but you got amazing pecs, you got amazing genetics. Damned if you do, damned if you don't.

@@afterzanzibar lmao I'll take that as a compliment bro!

@@EliteProAli it's just the side angles and facial hair, probably. Lol.

@@afterzanzibar I am starting to bald at the back of my head but I also don't want to shave my hair off ! Are you as unique as I am? LOL

@@EliteProAli I couldn't even tell. No, I have a thick helmet of hair. Haha, don't be afraid of the buzz cut!

@afterzanzibar Happy for you my guy and now we know what seperates us apart!!!

@@Berserk-b2t Yes 100% 'zerk. 30 to 32.5 isn't that much man. It's a compound exercise as opposed to an isolation like lateral raise. The 6 to 8 will still work man. You may end up 4 reps but you just build from there man.

I guess it’s the same thing either way. If I aim for 10, the rep range will turn into 6-10 and if I aim for 8 it will be 4-8. It’s doesn’t really make a difference either way, as long as the progression is there week to week

@Berserk-b2t That's EXACTLY it man. Let the rep range be broad. It's ok if your aim is 8 to 10 but you only got 5.. Aim for more next time. Have solace that the 5th rep was "failure" :)

@@Zoro78969 Thanks Zoro! Yes over time. Started it in 2015 and evolved to this now :)

@@anonymous6045 Thanks 295! I appreciate your take as always and you hit the nail on the head! Also the Paul Carter bit is so true lmao. I follow him on IG and people ask legit questions only to be shut down. It's so sad

@@anonymous6045 Just saw this one pal. There always needs to be a reason as to why you are doing a certain lift for and it has got to be executed with the appropriate intensity

I think it's a foam roller with a yoga mat tied around it.

@@chimbonda99 Hey Chim Thanks mate! It's a foam roller with an ab matt wrapped around it!!

@@FroscoTraining Welcome Frosco! Thanks pal! Appreciate you!

@@theonetruetim Thank you Tim!

@@Berserk-b2t Glad you got some value 'zerk. Just go all in and don't sweat the small stuff. Sometimes you'll come across a video or a title that will challange your methodology but even if you become influenced by it; you'll at best see nothing significant or at worst be left confused and paralysed analytically!

By the way man, I tried that leaning in lateral raise variation today and the side delts are burning. It actually feels better than the cables imo. I tried 7.5kg and got 20 reps so will try 10kg next week.

@@Berserk-b2t Bro they are epic right!! Yeah man, that's how you know you are applying tension through the specific exercise. 10kg will be tough bro but I know you can do it! Thanks for having an open mind!

@@BAmerican Thanks BA!

Hey Berserk, For me when I do the single arm cable lateral, the pulley starts from the bottom. I know they say to make it optimal it should start from the hip or whatever lol. But to be fair, I feel the tension from start to finish. That's it. All I'm concerned with. The dual cable lateral raise that you will see in the next video, sort of starts at hip position (artifiically) and all the difference is, is that it's tugging at me from the start of the lift. So it's A LOT harder from the bottom but tension is throughout regardless. I like to pause my barbell bench press, but my camber bar bench / incline smith machine - I don't. To be honest, it doesn't matter that much, the only reason why I pause is because of my powerlifting competitive days.

@@Ralphy-q1d Hey Ralph. I agree. Only a few people that are built to squat can truly mimic a stimulus that hacks / pendulums provide. Those individuals have shorter femurs and longer torso ration and most likely short in height. I love my ssb smith split squat. I am vertical and the degree of knee flexion is unmatched by any exercise I've ever done, including ones from commercial gyms

I find that on the last few reps of a high bar squat I end up hinging at the hips like a good morning so it’s difficult to keep form consistent. The only solution would be to get some heel elevation. Thats why I thought I’m might as well switch to the hack machine at my gym. I’ve built up to 2 plates on squats for 10 reps which is good enough for me to drop the exercise

@Ralphy-q1d What ever makes you happy bro. Hip extension is normal with such a free weight compound exercise. I ditched trying to stay upright because it causes the movement pattern to be unnatural. Being extremely vertical is ideal to put tension on quads but if you look at some people doing belt squats, the still "sit back" so they don't get forward knee drive despite being upright. Like I eluded to earlier, my split ssb smith squat ticks both those metrics and my other sq variations atleast get forward knee flexsion.

@@anthonini66 I appreciate your response Ant! You are correct. It isn't really all that pricey but I guess in perspective, they aren't around as much as they should be and believe it or not, many people don't know about them. Yeah sometimes those big jumps aren't as scary as people make them out to be unless they truly are reaching RPE 10 which is very hard to do so on this sort of lift (lateral raises) - but with enough time to PO it will happen eventually. Thanks for the contribution

@@AbdulBashirSigma it feels amazing brother!

Thanks Eric, I appreciate you man. You are one of the OG's who inspire me to keep on going! Congrats on the loading pin :) - one of the best thigns you can have for ahome gym!

@@EliteProAli You're welcome. I know you approved of my fractional plates, so I figured you'ld dig the loading pin. When you read the questions about how to go up in weight when you don't have fractionals, I figured "oh ali will be happy to hear I got the loading pin for the cable machine". Problem solved.

@@waffles418 Yeah mate. If you can afford to, I 100% recommend it! Well done.

@@waffles418 lmao 🤣

@@EliteProAli I put a smilely on it, but it helps to hear you mention the emotional aspects of all this. The boredom of high rep ranges, the disappointment and I suppose confusion when reps go way down, etc.

@@waffles418 Yeah man, we get caught up in basically wanting this hobby, project, or life mission, whatever it is, to just go up in a linear fashion. I'm just trying to impart my wisdom to everyone - I used to be way worse, missing a rep or seeing it go down a day would TRULY mess my day up. It's so sad to reflect back on this lol. But I am grateful

@@Jackson3627-r6q No worries champ. Max is a UNIT. It makes sense he uses machines. Why squat 4 plates when you can hack squats and more than likely recover quicker etc. But if you are capable of say doing 225 on bench for reps and pretty consistently, I don't think going on a machine will be night and day.. Maybe if you got to the mid 3's and it really affects your recovery. Hope this helps

Yeah, I’m nowhere near his level. Do you think it better to build a strength base first on free weight movements before moving to machines. For example, I back squat 105kg for 8, but because I’n really tall, I find I tend to use my back when the weight gets heavier which takes tension off the quads. Since I just care about quad growth, I was thinking of switching to hack squats instead. Same thing with barbell rows. I feel with a machine chest supported row I can take my back to failure without stabilisers failing first. Although I still think barbell and db bench is great for hypetrophy

@@Jackson3627-r6q Nah it doesn't matter to be honest. You do what feels good and just go hard at it. It applies mostly to say... People who love free weights, get up to HEAVY poundages (heavy is relative here) and then struggle to progress, get kinks and niggles etc etc - Then it's most likely a better option would be to switch to machine for the sake of safety, consistency and 'continued' hypertrophy. You will still make strength gains, it's just the strength is specific.

Hey Jackson, as you get into heavier poundages it will be superior for sure. I'll cover this in a video

Hey pal that's a good question. I will do a Q/A about it

Hi Fizzy. I will be 38 this year bro. Were you close in guessing? Lol

Sorry buddy I just saw this message. That's cool bro. I think it also carries over to real life. Putting a box up there, or picking up your kid etc

Hey Jermaine, I'll cover this in a video for you pal

Cheers BA!

@@tractorKing It's amazing! Look up "smith machine attachment" on either ali exp or amazon! I love it

@@peeli5657 mate do so and refer back to previous videos because I show a glimps of the set up that you don't see at face value. Like what's under my feet to angle me, the dip belt to hold my ankles in etc etc. If done right, it 100% feels commercial grade mate. I promise.

⁠@@EliteProAliI just checked out some older lower body videos and I’ll definitely be trying it out, I’ll have to use resistance bands or something else in place of the belt for now but I’ve already got the squat wedges and such at home. Keep up the great work, I just found your channel but it’s already been a huge breath of fresh air from what I typically see in TH-cam fitness!

@peeli5657 Mate that means the world to me. I appreciate you and every other person who engages in what we love most!! Going to the gym!!

@@iseehowitis9382 That's because you are a beast sir. 225, let alone for reps is in the upper echelon. Epic.

@@Jermaine-x7t Rio has pretty good genetics in my eyes if you ask me Jermaine lol. Not many look like him (naturally) In regards to Greg and Alex, Greg is always lean. When you are lean you, you will pretty much show case that you have deltoid development. Both him and Alex still do lateral raises despite claiming 80% of the gains are made through OHP. Honestly it's fair if you are skeptical. I've done some decent strength feats on shoulder pressing and I believe my deltoid development is slightly better with 100% lateral raise focus lol

If someone were to do overhead pressing for delt growth, is seated or standing the way to go?

@Jermaine-x7t Seated bro. More stability, less power leakage from the kinetic chain. You remove the knees and hips and gain back support. As the weight gets heavier, you'll naturally lean back to mimic an "arch" to utilise more pec involvement lol

@@JonathanCodes-ol1cm Hey Jono. It's hard to tell because I don't know you from a bar of soap, but for me personally seems like a lot! But dont let my answer deter you.. So long as you can beat your previous session by some capacity you're on the right track. It's all about managing fatigue. But the exercises look mint man. Great idea on the item you wanna purchase. I have a loading pin and a vest I attach it too that can load up to insane amounts of weight invereted row / push ups

@ Thanks. I think the exercises I chose all have a good stimulus to fatigue ratio, calisthenics exercises tend to be easier to recover from. And I chose chest supported rows/inverted rows over barbell rows, RDLs over conventional DLs, push ups over bench press to minimise fatigue. But I will try it out and see how it goes

@JonathanCodes-ol1cm You'll be fine mate. Like I said, manage your fatigue and keep trying to progress. Keep in mind even if you have the best "stimulus to fatigue ratio" you aren't immune to recoverability issues.

@@scottgotti123 Hi Scott. I don't do any front delt work. I get enough stimulation through my pressing movements (barbell bench.. camber bench.. incline smith) Looks fine mate. As long as you apply the appropriate intensity and proper progression schemes, you'll be fine!

also your physique is dope man keep killing it

@@insanereactions6982 Hi insane, thanks for the comment. I appreciate you. I think when it comes to strength and overall life carry over (ie strength testing.. taking something and putting it in an over head compartment, competing in strength) - I agree. But I still feel like you will get some of these benefits if you got a strong bench or incline bench. Like someone who's never OHP'd in their life but is able to rep out smooth 8 to 10 incline presses with say 200lbs, surely he'll have strong overhead in real life (like the example I used before) Dips are great. I think if you enjoy or 100% believe OHP is a great lift and non negotiable, no worries man. I think it's overrated! Hehe

@@EliteProAli Thanks for taking the time to respond. I totally get where you're coming from I think I just have a soft spot for OHP. Video was informative and to the point keep it up brother excited to see what you put out in the future 💪

@insanereactions6982 And bro that's fine. Like, I'm a very small channel. You have to have skeptisicm. "Is this guy saying that to try and stand out and get more followers?" - a lot of snakes out there dude. If you ever feel like you don't want to do OHP or you get injured (God forbid) - just know you won't lose those gains and you might surprise yourself. Thanks again for chatting with me champ.

I do lateral raises with my chest supported on a high incline bench. It takes away any momentum and allows you to really isolate the side delt.

​@@Sam-o1z3z Eliminating momentum ... yes that makes sense, because with the incline you have some resistance from the get-go.

Hey Eric, That's a great question. I assume you mean "leaning against" the incline bench, correct? If so, it just allows for more stability and reduction of 'body english' - I tried them but personally didn't like them. Perhaps it was my set up or something that I didn't get right along the way. For now, I am enjoying my 3 variations : )

@@Sam-o1z3z Beat me to it.

@@EliteProAli I was talking about what you demonstrated at 5:11 Either way, I was asking about how having an incline in your body changes the lateral raise. As you noted, @Sam-o1z3z explained that it removes momentum from the movement.

Hi Sam, That's right mate. Most people start to lean and arch their back to create a similar position to the incline press when they are doing seated shoulder press. Apply the same principals to lateral raise movements (shoulder abduction) as you would say a bench press. Intense, progressively overloading them. The way you standardize your reps is ultimately up to you. If you watch closely at this video, I aim to have the dumbbell hit the football bar. If the dumbbell fails to do so, that means I'm done. Then I'll try to beat that rep in the next session until I hit my '10 rep' goal before moving up in weight.

Would the overhead press not build a base of muscularity in the shoulders for a beginner. I struggle to believe that lateral raises alone can do this. Because there is a ceiling on him much strength you can gain on a lateral raises. The max you can probably get up to is 40lb dbs for reps. The Ohp has a large room for growth and the muscle must be going somewhere.

@@Sam-o1z3z Sam, there is a ceiling on ALL lifts. The only reason you have doubts about the lateral raise is because it's harder to progress on compared to the OHP. The lateral raise has NO other muscles contributing to moving the weight so the tension is on that muscle and only that muscle. 40lbs? I am doing super strict 25lbs in this video, if I stand upright I will be able to do more? I am only 163lbs, what if I get to 180ish lbs? Let me ask you something, other than those 3 or 4 influencers that hit 225lbs on the OHP, what do you see around you in the gym? Do you see many people even doing 135lbs ? I don't over here.. And do you treat the lateral raise like a priority?

I agree man. I’m just playing a bit of devils advocate here to challenge your point. I guess the side delt is a smaller muscle so even a slight increase in strength will be a large increase in the muscle because you aren’t getting help from any assistance muscles. Would you say there’s any harm in including an overhead press movement in addition to laterals or would it just interfere with my recovery on the chest pressing movements. Like I said before, I’m currently doing flat bench, incline db bench(30 degrees angle) and seated db Ohp in my program. In your honest opinion, would I be losing anything dropping the seated Ohp or are my front delts being hit enough already. As I said, it feels rather redundant because it’s essentially a 65 degree incline press.

In other words, would you say there’s any 30 degree incline press is sufficient for front delt development or does most the tension go to the chest. Because front delt development also contributes to the full 3d delt look

@@CrappyCartoons 100%. You are right. You could be built to bench. Have favourable genes for it. You could be advanced on one lift, novice on another. You are a smart one. Appreciate the contribution

@@mikkovirtanen9866 Hey Mik If it works for you, keep doing so. I could never do that amount of days without running into issues

@@Jack-x8k7q Hi Jack, If your goal is front delts, any pressing movement will target them. Twice a week is fine and those are solid choices. I recommend 8 to 10 rep range. If your DB's go up by 2.5kg, consider cable work instead. If that's not an option; then if you can hit a certain weight for 10 reps 3 weeks straight, it's time to move up. Hope this helps

@@svengali5415 I appreciate you 🙏🏻

@@BAmerican Thanks BA! Happy new year!

Elequently said yet again my guy. I couldn't agree more. It definitely matters both training and biological again when it comes to what split is best suited for the individual and even then, there may be some tweaking needed! Yep, I actually hate the 7 day working week but it fits best for family (weekends) - but at some point (I predict soon) I will have to do 1 on, 2 off instead of mon / wed / fri These past two weeks aren't accurate representation of my life style. Going an hour later (believe it or not, for me it affects me!) and no work frees up accumilative stress. If by the end of February I am feeling multiple symptoms that are getting in the way of my progress, then I will resort to 1 day on, 2 days off Thanks for the vote of confidence - I think you would be a great youtuber yourself sir.

@@EliteProAli Yeah exactly brother, you've hit the nail on the head. What do you think about other splits other than full body for yourself in your current situation? I know you touched on that in the video but is there a chance that full body as a split might be fatiguing and not so much as the volume given that you basically rest muscle groups for 48 hours throughout the week and then 72 hours at the weekend? Not critiquing or criticizing I know you said you are absolutely loving fullbody, just some food for thought.

​@@anonymous6045 Oh bro, critique or criticize me all you want lmao. I think these comment sections on youtube allows people to follow the conversation and make their mind up based on the responses of both individuals. Healthy discussion man. Honestly bro, I actually like bro splits. The issue is, I've gotten to a level where I can milk out the majority if not all of the gains from one set! (sounds like a brag but it's not!) - This has been shown in previous videos of mine where I'd do 8 incline presses.. then 4... then maybe 3. Etc so I can't do multiple exercises or sets etc. Some lifts I haven't gotten to that level (lateral raises etc, btu in due time they will reach that level sooner rather than later) Full body just feels so good at this moment and it's sort of like an insurance policy where if I did miss out on 2 out of the 3 days, atleast I hit everything once during the week with high intensity. I wouldn't say my best physique or strongest, but the most balanced between the two was when I did 2 full body workouts (not 3 like I am now) and I did the whole 1 on.. 2 off etc I was 10lbs lighter but literally a plate stronger on all the lifts LOL! Granted.. 5 years younger, 1 kid, didn't have a stressful job - but I think in due time I can get to those #'s in the gym and when I cut back and shave, I will look similar imo. for reference: th-cam.com/video/iNFnUsNXisQ/w-d-xo.html I will do anything (within reason ofcourse!) to get the gains, so I am not married to full body, but for now, it's something I am looking forward to if that makes sense!

@@EliteProAli Well, In that case full body it is for now! I do believe that you could be better of doing 1 on 2 off based on your anecdote but if training on weekends will be too much of a hassle for you then what you're doing now should suffice for the time being. What do you think?

@@anonymous6045 Bro honestly, I think I will stick to m/w/f until I get 2 weeks in a row of 'bad' workouts despite doing everything needed for performance sake. From there, I will just schedule time for lifting if it falls on the weekend. If we are out on a trip, oh well. Lol ! #life As much as this means so much to me, I want to be able to step back and prove to myself that if life gets in the way sometimes, it is what it is. As long as I am consistent in the long run. That time will come soon I believe sir

@@Mike-u2x8x Hi Mike, I have recommended upright rows regularly and have done them in the past. There isn't much variations for some exercises but I have 3 different variations that are shown in my videos depending on which day it is. Leaning DB lateral raise, machine and cable. Looks like you are on the right path mate.

I wanted to join in on the debate between whether you need the Ohp. Don’t you think it would be wise to include both the overhead press in addition to side laterals, just as an insurance policy. There’s guys who have build their shoulders purely off it like Steve shaw and Kevin patilla for example. Also, guys like kinobody swear by it. He said when he removed it his shoulders deflated despite still doing laterals. Maybe, don’t you think a lot of your shoulder mass was built because of the strength you’ve built in the last on the overhead press for strongmen. I’m purely playing devils advocate here by the way.

@@Ronaldo-f5t2u Hi Ronaldo, Great question mate. The reason why I won't have shoulder presses as an insurance policy is because the way I see it is that, lateral raises do the primary and natural function of the side deltoid: Shoulder abduction. The primary and natural movement pattern for the shoulder press is shoulder flexion, which primarily targets the front delts. I guess you can say my insurance policy is a high incline press ? In regards to those influencers, I don't know too much about them with the exception of Greg - I do recall him saying that the moment he removed shoulder presses, his side delts atrophied which I find hard to believe but fair enough. We are all different. I will say that these guys could have favoring genetics in that muscle group which allows it to grow and respond more sensitively as opposed to the average person. I think Kevin and Greg are pretty lean which anyone who has low'ish body fat will have popping deltoids. Case in point, my self. Any back movement I do I get an intense lat pump and I must say I have pretty developed lat muscles. I also think those guys treat the lateral raise like an accessory movement. If they applied the same mindset to side laterals like they did shoulder presses, we might see better results. In regards to strongman days, I've always done lateral raises before that (bodybuilding) If you look at olympic weight lifters, they have amazing deltoids compared to say strongmen even at the lighter weights where they are visibily leaner. Why ? Because Oly lifters do a lot of high pulls which have the similar movement pattern of an upright row (again shoulder abduction through moving the humerus away from the mid line) My 2 cents !

Thanks for the insights. Do you think replacing the Ohp with an upright row as your main compound shoulder movement is a good idea. I have incline pressing already in my program so I was thinking the shoulder press may be redundant and be eating up unecessary recovery. I also do two variations of lateral raises. The only problem I have with them, is that it’s difficult to progress on them unless you go up to 30 reps or so

​@@Ronaldo-f5t2u Thanks for the engagement. I think the upright is an amazing compound exercise and actually targets the side delts specifically. It's the same movement pattern as a lateral raise, literally. I just enjoy doing lateral raises because I love all 3 of my variations that I am doing. If they are difficult to progress on it means two things. 1. invest in microplates 2. you are truly pushing yourself which means you are training them adequately which ties into point 1. I don't get the whole "it's easier to progress on OHP as opposed to lateral raises" - OHP is one of the toughest movements to progress on lol. On all 3 of my lateral raise variations I aim for 10 reps. Sometimes when I hit a new weight, I only get 5 reps.. Then next session I'll get 7... Then 8... Then 10. Sometimes I get stuck on 7 for 2 sessions back to back, but rest assured, with patience, I will reach 10 reps. : )

@@anonymous6045 Cheers 295, appreciate the response! As always, well said! It's all about setting realistic goals that are well within your capabilities.

@@VargVikernes1488 Hey Varg Just re-watched my squatting bit and.. If that's knee caving in then damn lol! Your knees cave in because it's the strongest position / style when you are going at such intensity. Sort of like thoraxic rounding during a deadlift. Strongest position. If you got no aches, you will be fine my guy.

@EliteProAli I also have imbalances due to scoliosis, so it looks much worse on my end, because I kinda start shifting weight from side to side when I get out of the hole. It's a mess, lol

@@Gregory-p7i Happy new year pal! Better progression 100% from 1 set. Less aches, pains and niggles, better sleep quality and more enjoyable. My experience :)

That’s great to hear. Why didn’t you stick with the 4 day U/L template and just drop everything to 1 set. I would have though that the increased frequency of fullbody would be worse for recovery

@@Gregory-p7i Great question Greg. So this is my experience: I did drop to 1 set with U/L template but I found that when I came to my final training day, it was alway as hit and miss. Some days I can lift the weight, the week after I can't. When I switched to full body, it's been consistent with my lifts. With full body 3x a week vs U/L/U/L - You get more days off. 4 full days off. Something I didn't like about U/L was L day lol. No matter the exercise I chose, I just found it boring always looking forward to doing lateral raises or pressing etc. With full body I look forward to and every single exercise. Day on.. Day off.. Day on.. Day off etc then weekend off. So I put all my most taxing exercises on Friday, squats, deads etc since the weekend is more than enough time to recover as opposed to say Monday, split squats, hyper extensions etc. This is just me bro.

I like 3 times U/L/U. I find the lower body takes longer to recover so training it once a week is good enough especially with squats.

Also, it balances out the length of the workouts. There are fewer exercises for lower body so it’s easy to fit them in one day.

@@User2345-h2w I truly think over head pressing for side / rear delt growth is sub-par and most people just have an emotional attachment because the fitness industry is a trendy based one I do see some merit in rear delt training, but for me personally, I get enough stimulation from pulling movement. I think upright rows done on a smith machine (safer and more controlled) are the better option in terms of compound lateral delt training, then ofcourse, any lateral raise variation. The incline press is just to hit the upper / calvicle part of the pecs. The similarity between incline press / OHP is the front delt. Why not try 8 to 12 weeks of TRUE, intense, progressive overload on lateral raise movements and relinquishing OHP. It's only a spec of time investment in the grand scheme, right?

I think the only argument they make is that you can progress more easily on an overhead pressing variation than a lateral. But, I might experiment taking it out and do two different variations of lateral raises: dumbells one day and cable the next. I already have bench and incline db bench in my routine so I thing front delts are covered

Yeah that's what they say bro. The thing is, you are still making progress on lateral raises (isolation movements) relatively the same. I am going up in reps each week and eventually adding more weight (micro loading) - Actually loading the specific muscle rather than getting help from the tricep etc etc If overhead pressing = more gains for the side delts via easier progression, then people should solely focus on close grip bench press and chin ups, right? I think the incline press is not only a great lift for complete chest development, but it's sort of like a 'insurance' policy for those who don't want or can't do over head pressing. Try and see bro, I know for me personally I will only do overhead pressing for strongman competition. If I ever do start doing them again, I will do so knowing they are a crappy side delt movement lol

I’ll try this experiment out man. What do you think about facepulls. They are often preaches as a magical movement for shoulder health and rear delts.

@User2345-h2w I've done them here and there. If you think about it, it's similar motion to a rotar cuff warm up exercise that you see around.