Never really worked out hamstrings before besides squats and deads

Shoulder day is literally redundant.

what do you mean by that?

confirmed for still on beginner program and having no idea how people past .75/1/1.5/2 x body weight progress

Anterior deltoids, triceps, and pecs synergistic with each other. They are all worked heavily with presses, such as flat and incline bench. Again, even though it is primarily a shoulder exercise, triceps and chest are also involved in shoulder presses. So, you end up working your delts and triceps twice per week, but chest once.

The same way anterior deltoids are synergistic with triceps and pecs, posterior deltoids are synergistic with your pulling exercises. Rows and pullups hit your upper back muscles as well as your biceps brachii and rear delts.

So, by having a shoulders and arms day, you are working those muscles twice as often. You could however, turn this into another upper body day and get more out of it by focusing on efficient compound exercises that hit more muscle groups.

Most current literature would recommend training each muscle group twice a week (beginners should train each muscle 3 times per week) for optimal progress.

I wish I still got DOMS
I got DOMS first time I did Romanian deadlifts after not doing them for a while but never got them after the first workout
DOMS maker me feel like I actually did something in the gym rather than just going through the motions

Thanks, this is some good information actually

Also, if you place your shoulder/arm day directly after your chest workout, your deltoids and triceps will still be fatigued and you won't get as much out of the workout.

If you place it after your back workout, your biceps will be fatigued and may limit the performance.

It's best to combine chest, anterior delts, and triceps into one workout.

Upper/Lower splits are also a common way to avoid this problem of hitting muscle groups more frequently than others, too because everything is rolled into one workout. Push/Pull/Legs function this way too.

Only problem with that is if you press after benching your press sucks, and vice versa. So then you have to rotate, and your chest/shoulder progress is halved

That's a non issue, really.

You were only benching once a week anyways, right? You were only focusing on OHP once a week anyways, right?

You don't have to keep the same repetition ranges, you can have a heavy bench day and a pumpier day. But the idea is that you hit it twice instead of once. Because an added shoulder/arm day means that for every time you do chest, your triceps and shoulders get an additional workout.

I don't know how you can say progress is halved, either. If you were benching once per week and you managed to add 5lbs every week, and now you bench twice per week, rotating bench/ohp as your primary exercise, you'll still be able to add 5lbs per week.

im a different guy, was just lurkin. on my programs thats what ive found, idk about op

I don't know how you could extrapolate that progress is halved when you are changing the program to work chest more frequently.

It seems your issue is one of being able to test your strength from one workout to the next rather than monitoring the progress of the overarching training cycle.

Here's a sample U/L

Upper 1:
Flat bench: 3-4X6-8
Row: 3-4X6-8
Incline bench or shoulder press: 2-3X10-12
Pulldown/chin: 2-3X10-12
Triceps: 1-2X12-15
Biceps: 1-2X12-15

Lower 1:
Squat: 3-4X6-8
RDL: 3-4X6-8
Leg press: 2-3X10-12
Another leg curl: 2-3X10-12
Calf raise: 3-4X6-8
Seated calf: 2-3X10-12

Upper 2:
Incline Bench or Shoulder Press: 3-4X6-8
Pulldown/Chin: 3-4X6-8
Flat Bench: 2-3X10-12
Row: 2-3X10-12
Triceps: 1-2X12-15
Biceps: 1-2X12-15

Lower 2:
Deadlift 1x5
Front Squat: 3-4X6-8
RDL: 2-3X10-12
Leg press: 2-3X10-12
Calf raise: 3-4X6-8
Seated calf: 2-3X10-12

Here, everything is hit twice per week in a couple rep ranges. Your goal isn't necessarily to add as much weight to the bar as quickly as possible, but to sustain a gradual progression.

thanks for the info m8. think I'll tweak my routine a bit

broscience: the post

I just know your DL form sucks if you didn't/don't get doms from doing a deadlift

>thanks to SS my arms got neglected
Fucking this, and I'm starting to think my tris are more developed than my bis
I'm still dyel but fucking help me god, might just hit biceps thrice week

Guy that said bro science is a retard, you literally use chest to The Press and shoulders to bench
You're supposed to do the second one of the day at like 80-90%, then switch the main one next workout

Also, triceps are a big mover in both bench and The Press

I dont lift: the post

Which program did you switch to and after how much time? I don't think SS or any of the other starting programs are really working as much as they should for me.