I know for a fact if you hit a muscle 1,2,3 times a week you will grow I usually got my strongest from doing a basic full body workout 3 times a week. I mean basic such as
bench heavy1-2 set
chins 2-3 set
squats 2 -3 sets
some times throwing in deads,rows,legpress,close grip bench, reverse grip lat pulldowns in place of other movements. I never am as strong as when i train like this I dont get sore but you start feeling banged up after a while. I dont feel thowing in alight set or 2 of curls hurt you proably dont help much either though. I'm gonna make a main post about it