About 30 groups, many experienced leg exercisers don't have this number, which is a considerable capacity.
But you must know, how much capacity is effective?
Small muscle groups are easy to practice.
In fact, when practicing shoulders, probably 10 group, many people feel very hard.
Isolation and control will drop to a certain extent, in fact, your muscles have been trained thoroughly by this time.
But you still keep practicing. At this time, your shoulders are strong.
However, the actual recruitment effect has been very weak, and the training stimulus has become smaller.
The most important thing is that you continue to practice, and by the time you recover, you have recovered a little, without causing a bigger gap in over-recovery.
Therefore, the small muscle groups, including shoulders, are actually easy to practice, and there are not so many groups.
Small muscle groups are easy to practice.
The second is such a large amount of training, deltoid muscle is very tired.
Then maybe in an action, the deltoid was injured.
Many people can't lift their arms the next day after practicing their shoulders. If you don't have the strength, it means that you are tired after practicing.
But if my shoulder hurts the next day, I can't lift my arm.
This is actually already hurting.
After practicing, the deltoid muscle will not grow, but will shrink. Be careful.
Small muscle group, high frequency, this is called effective!
So how should I practice my shoulders? In fact, my shoulders are very talented, but the stage that really makes my shoulders plump is when I adopt the decentralized ability training method.
I used to practice my shoulders once a week, and then I practiced them five times a week.
Practice five days a week, and then practice five groups a day, so that your shoulders will be bigger.
Now, of course, to save time, practice twice a week 10 group, together with chest muscles.
The total capacity is actually similar.
If you observe these two ways, one is to practice one day a week and 30 groups a day. Practice five days a week and five groups a day.
These two have similar abilities. It's the same if you practice six groups a day.
Therefore, if you do this, the two training abilities will be the same.
But more effective.
Effectiveness can be divided into two aspects, the first is strength.
The way you practice five days a day is more isolated and controlled, and the dumbbells you use are heavier.
The second aspect is the frequency of muscle gain. Your shoulder muscles have a chance to gain muscle almost every day.
So you only practiced five groups, but all five groups can gain muscle without wasting capacity.
Waste volume (key)
Studies have pointed out that the optimal training capacity of any muscle group is limited, and it is not that the larger the capacity, the better the effect.
Generally speaking, when the training capacity exceeds 15 group, the training effect will be reduced until it is useless.
This is what I call wasting production capacity.
However, in another form, the capacity can be reused.
This is the group number splitting, which is what I call decentralization ability.
This study only gives the corresponding experimental conclusions, and there is no corresponding theoretical explanation.
My understanding is that strength (weight) belongs to tense muscle building, and ability (number of groups) belongs to metabolic muscle building.
Metabolic muscle gain is limited, that is, about 15 group. The establishment of tension muscles is more limited, and it will have no effect if the weight is low.
Therefore, the final conclusion is that large-capacity shoulder training can not improve strength, and there is still a bottleneck of metabolic muscle gain.
It doesn't mean that the harder you work, the better your shoulder training will be. Actually, there is a limit. Beyond this limit, the effect of muscle training will become worse.
Everyone has different shoulder training ability. My feeling is that when the shoulder muscles are congested and feel tight, the shoulder training can be finished at this time.