I tried incline bench for the first time today. Just because I could now that my shoulders are healed. Seems like it is a cross between flat bench and OHP. But it doesn't seem to do either very well. If I am progressing nicely on flat bench and OHP, do I need to add incline bench? Seems redundant and unnecessary.

I don't believe any individual exercise is necessary.

Second question, I blew out my bench session this morning to the point of energy exhaustion. Still had enough strength left to do tricep work but need to recharge the fuel supply first. Is it okay to do bench in the morning and tricep isolation this afternoon?

Thanks, Tom

I'm not really directly answering your question with this reply, but I would instead question what changes you can make with overall nutrition, nutrient timing, or training volume so that you don't have this problem.

Theoretically, Chest can be worked up with a flat bench, incline or a decline given how the chest muscle is configured. BUT, practically, it depends on what development you need. At the minimum, the most effective chest development exercises in my research and experience are the flat bench and the pec flys. I hit every major muscle group twice a week and I add the incline to the flat and peck flys. That's because its my assessment that I need it to develop the chest muscle.

Now, to keep the muscle stimulated I switch between the different exercise apparatus to hit the same muscle group. E.g. use dumbells one time to do the flys and cable cross overs to do hit the same muscle the next time.

So, the name of the game is acceptable growth and progress based calibration and recalibration of what is needed by muscle group.

You are right on with the incompatible diet and exercise. Plus, if in total you are still on a calorie deficit, its not going to help with much of any muscle growth.

With carb back loading you still need a steady quantity of protein all day at somewhat even intervals, smaller amount of carbs with good fats filling in the calorie needs for those meals coupled with high fiber that manages satiety. Pre and post workout meals will just have more carbs, but similar fats and protein as others.

I still continue to explore, experiment, live, learn and continue to grow. But, sharing what I have found to be valid and practical.