I generaly hit each body part once a week, when I do its all out asualt and I'm sore for at least 2 to 3 days after. I'm on cycle right now, and I was thinking of getting shoulders in twice a week. I feel like they are lacking, since my surgery. Would this stimulated them to grow, or just over train them?.
Maybe do a heavy day of shoulders and the the second work out lighter with more reps.
I do all the usual shoulder exercises. Any suggestions on things to try to get them to respond. ..
Any help is appreciated...
The Old Man
Bro I do have some pamphlets I can email free from Xrep . Com. While people may not realize since 2006 much research had concluded that using heavy weights is not the most efficient way to build size . Building sarcoplsdmic tissue / hyperplasia ( creating extra fibers ) is about duration of stress. Meaning while history says heavy weight for ten Reps will increase individual surface fibers, it will not stimulate deep fibers . If you do say 6 reps heavy the set lasts around 12-15 seconds . Not enough to go deep . Science has concluded on several studies and you all can google cuz I'm sure : that set should last 40 seconds . One can do this few ways .
1. Cadence of reps - 3 seconds up 4 down , then maybe last set or two try ultra slow 2-3 seconds up then 6 seconds down fighting and flexing all the way .
2. Strip sets doing 8 reps then removing weight like 5-10 pounds or going down dumbell rack without rest doing 2-3 more with each decrease .
3. After doing full 8-12 reps find sweet spot do 3-6 partial reps .
4. Select weight you can do like 15-20 exercise one set 10 reps , rest 10 seconds do ten Reps, rest ten do ten more until 4-5 cycles .
5. Volume training also has merit , no training every 10 day bull.