This is something you have to consider if you desire massive muscle gains.
World's leading sports scientists in their extensive guide on programming for resistance training give us very potent hints and guidelines.
I just got excited to learn all about this work because I realized that my everyday muscle building routines are around 95% in harmony with it.
Appointed by the American College of Sports Medicine, these expert's recommendations for the best way of building muscle mass and strength include: o Large muscle groups, (legs, chest and back) you should hit before small muscle groups, such as triceps and biceps.
o Multiple-joint exercises, (barbell squats and dead lifts) are best to do before single-joint exercises, such as leg extensions and curls.
o Massive and progressive overload is the key factor to muscle growth! Load to your muscles should be constantly increased in order to produce best a growth/adaptation response.
o As soon you pass the novice stage, most effective thing you can do in order to pack new muscle mass is emphasis on heavy loads in the 1-6 maximum rep-range.
o Use at least three-minute rest periods.
o Make sure your training volume is not to long.
Keep it minimal to avoid over training.
o Experienced lifters should have 4-5 sessions per week and novice trainers should not go over training 2-3 sessions a week.
o Train muscle groups once a week, twice a week is the maximum (you are already doing this if you incorporate a shoulder workout into your program).
o Chronic muscle damage (soreness) is not a prerequisite of muscle growth-muscle growth still occurs without severe muscle damage.
These recommendations for the most effective way to build muscle mass and strength are virtually identical to training philosophy I follow few years now.
These scientific conclusions are great but results you will get if you follow them feel much better!