Comment by eudamoniac
3 hours ago
All this advice is mostly harmless and not contraindicated, though some of it is incorrect, but point 5 in regards to soreness is harmful advice. Soreness is not a goal and does not indicate anything other than that you did a lot of eccentric lifting to which you were not recently adapted. Soreness means you waited longer than what was necessary to exercise that muscle group again. If you are getting sore beyond the first few workouts, it is a sign that your programming is suboptimal.
Progress is the weight on the bar increasing. Progress is not you being sore. Excess soreness is counterproductive during training, and should only be sought after if you are exercising as a penance for sins instead of training for some goal.
For more information read "Practical Programming for Strength Training".
+1. Point number 5 is probably the worst part of their post.
Beginners should focus on form, consistency, and linear progression of weight. If you can stand the boredom do the exact same program for a year. Probably 2-3 full body workouts that hit each body part twice.
For intermediate+, hitting a body part once a week is suboptimal for most. People who care about results and progression/growth should be progressing from 5 up to 20 hard sets per muscle per week across the span of a few years. (Compounds hit multiple, so it's not necessarily 20 hard times the number of muscles!) What's "hard"? in the 0-2 RIR range, ideally some to failure. Most people do not know what 0RIR is until they actually go to failure on a weight, compute their 1RM and start to use the computed reps/weight load. For many people "0 RIR" is actually 3+ RIR because they stop themselves short. This is why I mostly only trust studies that take people to true failure (either an inability to move the weight any more, or a coach saying the person significantly broke form and must stop)
For advanced, as i understand it, they need to focus on weekly periodization like hitting 3RIR, 2RIR, 1RIR, 0RIR (test new 1RM), Recovery week kind of cycles. Plus more that advanced coaches can teach.