For practice, I went from 1oz to 7/8 and now to 3/4 oz at 1210 fps - per a chronograph, in a 8.25# O/U Browning (see Jim, I use one as well). For registered competition, I use 1oz factory loads, some of which are running 1300fps. I can REALLY feel that difference, and after 100 shots at sporting targets, I need a break.
If you are getting cheek slap, you have a fit issue and just slapping on a recoil pad will not make that go away - a visit to a good stockfitter will solve that as he will use a "try gun" which has the ability to change LOP, pitch, drop at heel and comb, etc.
For shot size, it is hard to beat #8s for about anything (except rabbit targets at distance). Olympic ammo is limited to 24 grams, which is right about 7/8 oz, and typically runs 1300 fps. Remember that Olympic trap targets are made physically harder as they are traveling about 62 mph versus US trap targets at about 40 mph
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