sets which usually is a three sets and you stretch between each set stretch before after I don't do as much stretching I tend to do that arm after the workouts as you spend about 10 minutes each day usually when you might have moments are stretching and I go so deep tissue therapy I'll least once a week and that allows sorry my muscles to state quite flexible for over you know for the size I have right you prefer machines free weights for shoulder training whichever answered is why well I prefer free weights okay that's always beenkinda the core movement for me and it allows more balance and I think it puts more strain on the muscle and also I prefer actually dumbbells or barbells because each shoulders working ice allowed early when you use dumbbells and nick is more balance to the body and once I may be weaker than the other so you know you may get some more growth on one side you know with dumbbells you don’t get that barbells you know you once are stronger than the other it’s it's difficult to our make the adjustment right but I'll use a hammer machines allot of these machines are work a nice a lateral movement platelet machines I don't really do much like to rise equipment with the 10 in stock the preferred to stay with the free weights and peaceable hardcore I guess screw about power train you include. http://trueelitetest360.com/