training bodypart more than twice a week

AsrarHussain

Hello i was thinking of doing Rear deltoids 3 days a week followed by triceps 3 days a week I have weak triceps and i have a shoulder injury due to shoulder imballance front deltoids over developed so i was thinking of doing rear deltoids 3 days a week or should i leave it to 2 days a week

meshashesha2012

i think you're going about your shoulder issue the wrong way, train all areas of the shoulder since they all work in tandem. focusing on one part will just create further imbalance.

check this out : https://www.youtube.com/watch?v=A0ONHZmsFec

Cherimoose

Generally when a muscle is overactive, the primary focus should be on deactivating it through regular stretching, not on over-developing its antagonist. I'd follow a normal, full-body lifting routine, and static stretch front delts hourly.

yogicarl

-and I agree with both of the above, but in the middle somewhere.

a good static stretch for the front deltoid is to clasp your hands behind your back at hip height, place your clasped hands on a table top at about hip height and slowly lunge down under control with both bent legs (its not a leg exercise, you are just controlling the shoulder stretch) until you are in a bent leg lunge position and your arms are straight out behind you with elbows straight and stretching out those front deltoids.

- repeat hourly, you will soon be feeling less ache in the front deltoids. If I know this one, its like a headache in the front of the shoulder! It soon goes with regular gently approached but intense stretching - no ballistics.

heybales

Are you intermediate lifter, been lifting for couple years, such that you can do such a heavy load you need 2 days to fully recover?

Or still beginner in first couple years, and you can recover fully in 1 day of rest?

Not counting the fact first time you do it you'll be sore longer, so perhaps 2 x for couple weeks, but if you can move to 3 x and recover, do it.

Not sure where overactive was read in to over-developed in prior comment. Stretching muscle bigger than another doesn't really cause balance.

If you are clear it's because of misfocus and working front delts too much, then yes you need to catch up the back, actually whole shoulder as commented, so don't neglect other areas.
Go to maintenance lifting for front - 1/3 the reps, 1/3 the frequency. Keep the weight.

MuscleHeadNerd74

The important thing is recovery, if you go and your not fully recovered from the prior workout muscle group, then you are defeating the purpose and you won't grow... Proper rest and nutrition is a must, in order to achieve your goal. Muscle is broken down in the gym then it's time for repair. So add volume, change up the exercise, go to almost muscle failure. Maybe twice a week, but make sure there is enough time in between workouts to rest and recover. If you work your back right ( your whole back which includes upper back), then when you work your posterior delts it would be enough. Hope this helps bro, good luck and have fun stay motivated...

AsrarHussain

thank you everyone