Wow ! Thanks guys. Lots to think about and study. I am glad I asked.
This shoulder pain has just started and I believe I have caught it before damage.
@Mountain Man,
hypertrophy a new term for me.
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How does hypertrophy occur in muscles?
Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells.
Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage;
and myofibrillar hypertrophy, which focuses more on increased myofibril size.
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Would it be possible/advantageous to work on both glycogen storage and increased myofibril size?
If you do 4 sets the first two could be high reps 20-25 and the last two sets low reps 6-10 to failure?
I am going slow worrying about my joints and tendons more than my muscles.
I spend an entire hour stretching and warming up. Being retired I am not restricted to a time constraint at the gym.
For warmups my gym has a set of 12 machines set in a circle they call a fast circuit.
There is a timer 60second on 30 seconds off. You select a weigh low enough you can perform the exersize(~25 reps) for a full 60seconds and rest for 30 while changing stations.
These 12 stations will hit every muscle group. I select the weight for each machine so by rep 24-25 I just start to feel a burn. So the whole 30-45 minutes I am not exerting a lot of strength it's more about smooth motion full range of motion and proper form. Each rep is slow, deliberate, and you concentrate on making one specific muscle do the work. I would call this sarcoplasmic hypertrophy.
Then I would move to the cable machines for the low rep (myofibrillar hypertrophy) thinking these were safer than free weights.
At home I have a pretty nice band set. I even put together a nice travel kit for it.
However at the gym its more of a social event for me.
We have a nice group of retiree's (55-73) that hang together so we talk and exersize at the machines.
It's a fun time killer we look like a small herd of silverback gorillas moving thru the forest ....I mean gym.
