If we understand the function of a muscle, that muscle certainly can be trained. Indeed, if a muscle has a function, performing that function is training the muscle. So the question is whether there exists such a thing as ‘inner’ and ‘outer’ pectoralis muscles, and if so, what their function is.
To be clear, there is strictly no such thing as inner and ...
Could you try slider pads under your elbows in a plank positions? T
You could definitely do a fly variation with your bodyweight, and I bet sliding elbows up above your head and back down would work too, like a hamstring curls for your chest/shoulders
A study by Goto et al in 2005 examined exactly this with a 30 seconds break!
They found that performing the sets with no break caused greater increase in strength, muscular endurance and particular in hypertrophy than performing with breaks.
Muscle growth was found to be 12.9 % in the no break group and 4% in the break group.
Further they measured increased ...
The difference is in motor unit recruitment and hence motor unit development. Motor units are recruited according to the size principle. Smaller motor units consisting of Type I (slow oxidative) muscle fibres initiate force production, with progressively larger and more powerful motor units consisting of Type IIa and IIb (fast oxidative and fast glycolytic, ...
First, I'd probably go with a 3 day full body workout, as this workout looks to be more of the advanced bodybuilder workout style. or do a 4 day workout and do two lower body days and two upper body days. either way..
Assuming your sleep and diet are fine, maybe your body has adapted to doing the OHP and its time to switch it up? you should switch exercises ...
This is too broad to answer but let's start with a 3 day a week full body workout..
Each day do all of these:
1 horizontal pull exercise(rotate horizontal pulls with vertical pulls)
1 horizontal push(rotate chest exercises and shoulder exercises)
1 Quad exercise
1 Hip dominant exercise(rotate hip extension and knee flexion exercises)
your exercises depends ...