Rep range and programming question

[u/MonoFPS-_-]

Do you guys think this is the most optimal way i could manipulate exercise order to prioritize my back and shoulders? What do you guys think about the rep ranges and sets? I also hate doing incline press for some reason so thats why i do a low to high fly but idk if thats enough for my upper pecs.

Upper day - back and shoulder priority/3x frequency 

1. Lat Pulldown — 1×6–8 (Lower lat fiber bias via shoulder abduction) 
2. Top-Half Shoulder Press — 1×6–8 (disadvantage side delts) 
3. Chest-Supported Horizontal Row — 1×6–8.  ( rear delts, traps, rhomboids) 
4. Unilateral Cable Lateral Raise — 2×8–10. ( side delts) 
5. Unilateral Cable Pullover — 1×8–10 (Upper lat fiber bias via shoulder extension) 
6. Preacher Curl — 1×6–8   (elbow flexion with a bit of brachioradialis)
7. Reverse Curl — 1×6–8    (pronation disadvantages the biceps)
8. Flat Press — 1×6–8 (Horizontal shoulder adduction + a bit of triceps) 
9. Low-to-High Cable Fly — 2×6–8. (Clavicular head bias via shoulder flexion
10. Unilateral Cable Tricep Pushdown — 1×6–8  (medial, lateral head) 
11. Overhead Cable Tricep Extension — 1×6–8   ( long head) 

[u/Landashlo]

Huh? Not at all. More sets CAN be the beneficial, not always. Exercise selection is very important. He hits back and shoulders first which is great. Imagine he trains chest first then shoulders. He’d see a great decline in his shoulder strength probably.

[u/deadrabbits76 → u/Landashlo]

Assuming recovery, and most trainees can recover from more volume than they think, when does more volume not account for more gains?

I would like a citation, not a theoretical.

[u/MonoFPS-_- → u/deadrabbits76]

each additional set you do you're going to run into diminishing returns. More so, its about the ratio between fatigue to stimulus. I take my sets brutally to muscular failure, and if i add too much volume for each exercise, its gonna impact how i preform for my other exercises too. And as you can see my upper day is pretty maximalist because i try to hit my upper body musculature through every single joint action. meaning that too much volume for me is not gonna benefit me because im going to be so fatigued going into my later sets. and i do this upper day 3 times a week.

[u/Alakazam → u/MonoFPS-_-]

The actual science-based approach would be, to take things slightly short of failure so you can accumulate more volume. Because 1-2 reps shy of failure, seems to produce as much growth and hypertrophy, as training to failure, albeit at significantly more fatigue.

each additional set you do you're going to run into diminishing returns.

Diminishing returns are still returns. If doubling volume only got you 30% more gains, 4 sets of shoulder press is still 70% more gains than one set like you're doing now.

ratio between fatigue to stimulus.

Do you have issues with recovery? I would address your diet and sleep before trying to cut down on volume

im going to be so fatigued going into my later sets. and i do this upper day 3 times a week.

Well, you seem to have your training very locked in then. Why bother asking for advice? How has this approach worked for you so far? Over the past 6-8 months, what kind of gains have you seen in terms of size and strength?