Day 6 | My current push day based on science

Why This Push Day Works for Me While science provides us with valuable guidelines for building muscle, it’s important to remember that these are just starting points. Many science-based lifters give generalized advice — like "5–10 reps is optimal for hypertrophy" — without much context or consideration for individual differences. The truth is, effective training requires personalization. This push day is structured specifically for my needs, and here’s why each choice makes sense: 1. Seated Shoulder Press (Front Delts) Starting with a shoulder press might seem counterintuitive — doesn’t this pre-fatigue my front delts, limiting chest performance? Yes, but that’s intentional. Due to a past car accident, I’ve had lingering front shoulder issues. Opening with an isolated shoulder movement serves as a dynamic warm-up, allowing me to safely prepare my shoulders without causing excessive systemic fatigue. Interestingly, pre-exhausting a muscle group can sometimes shift the load to other muscles during compound lifts. In my case, pre-fatiguing the front delts actually helps my chest take over more during pressing exercises, leading to stronger lifts and better chest activation. Research shows that while pre-exhaustion may reduce force output, it can enhance mind-muscle connection for the target muscle. 2–3. Chest Presses (Lower and Upper Focus) Today’s session emphasizes lower chest, but I still start with an upper chest movement while I’m fresh — ensuring balance in my physique. I prefer dumbbell presses over barbell presses because they allow me to achieve a deeper stretch at the bottom of the movement, which is crucial for hypertrophy. Studies have shown that training muscles in a lengthened position produces greater muscle growth compared to working only in shortened ranges. The lower rep range helps me maximize mechanical tension, the primary driver of muscle growth. 4. Weighted Dips (Lower Chest and Triceps) Weighted dips serve as a bridge between my chest and triceps work. They target the lower chest while also heavily engaging the triceps — aligning with my goal of improving lower chest development to create the aesthetic I want. I push these in a lower rep range because dips are a stable, compound movement. For me, going heavier here allows me to maintain good form without overloading my joints, which can happen with higher reps when fatigue sets in. 5. Tricep Isolation (Unilateral Work) I always include a unilateral tricep movement to prevent imbalances. Due to a wrist injury, I use higher reps with lighter weight — this reduces joint stress while still pushing close to failure. Research supports the idea that both low and high rep ranges can build muscle, as long as sets are taken near failure. 6. Side Delts (Isolation) Since side delts don’t get much direct work from pressing exercises, I finish with a lateral raise variation. They’re not my main priority right now, so they’re placed near the end of my workout. However, if I decide they need extra attention, I’ll move them up in the session to hit them when I’m freshest. 7. Weak Point Training (Abs or Forearms) If I still have energy — which depends on whether I’m in a surplus or deficit — I finish with isolation work for weak points like abs or forearms. These muscles recover quickly, so adding extra volume won’t negatively impact my main lifts. Intensity and Progression I train with high intensity, pushing just shy of failure on most sets. Some weeks, I’ll add intensity techniques like drop sets or incorporate sets to failure to push past plateaus. Volume is auto-regulated based on how I feel — if fatigue is high, I scale back; if recovery is solid, I might add an extra set. This adaptive approach ensures I’m progressing without burning out.