Choose 1 exercise from each category to be your secondary exercises. As a result, I saw not only my strength, but also my muscle gains accelerate. If you start off with 1 set/exercise/workout, and add 1 set each time you perform that workout, you'll quickly find a dropoff point - typically between 4 and 6 sets per exercise. Download this valuable FREE 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! You should perform 1-4 chest exercises per workout, with the most optimal range being 2-3 different chest exercises in a single training session. If you are doing more advanced body splits such as push/pull/legs, you may only need 5 to 6 exercises per workout. *Note: You do not superset the secondary exercises as they are training the same muscle group. If you have less than a year’s experience with weight training, I would recommend using full-body workouts (one exercise per muscle group) three times per week. Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. Therefore, I suggest you train each body part twice per week. This template tells you how many exercises you should do per workout, what exercises to do, how many sets and reps you should do, and how to increase the weight. Ready to be your best self? This means: Focusing on at least an 80/20 split of compound to isolation exercises; Performing at least 15 total repetitions of each exercise per workout Okay, so now you can use this information to start designing your workout program. We have written an entire article on rep range selection which you can find here. If you cannot perform any of these primary exercises, then I will show you how to make some modifications. 42 comments. I came to learn some very basic principles of structuring workouts, and started doing rough bodybuilding "splits" - alternating which exercises are trained on which days so that you can rest one muscle group for a few days while the other ones work. When working for size, I often convert the overhead day into a back day to focus on the relatively larger back musculature instead - a better return on investment for size alone. Have you anything that could help to make it better? The workouts can also be bolted on to your regular workout sessions if you want to tone your abs, legs, triceps or buttocks. The Best Workout Template For Busy People, how many exercises per workout you should do, how many exercises per muscle group you should do. For progression, overall volume matters more than the exact number of exercises used. Sometimes I’d hit heavier weights, sometimes lighter ones. A set is a group of consecutive repetitions. All you need to do is tweak the principles I laid out above. [How To Treat Sore Muscles], The Complete List of Calisthenic Exercises [Beginner to Advanced]. If I need about ten sets for a muscle group to wear that group out, I’d rather split that volume over about 2 exercises for 5 sets each rather than 5 exercises for 2 sets each. That way, you can perform them as a superset, and with a shorter rest period. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Beginner. save hide report. 2 to 3 days per week of strength training (full-body each session) Intermediate 3 to 4 days per week of strength training (split up workout by body part or upper/lower body) 1 hour? Why make your workouts more complicated than they need to be? Tuesday: Rest Day / Cardio. If you’re new to lifting, you can use fewer sets and still get results. A split refers to how your workouts are divided. Over time, a simpler workout will be easier to follow and harder to screw up. As I’ve previously explained, weight training volume (the amount of exercises, sets and reps you do) is a key factor influencing the effectiveness of your workout routine. Believe it or not, you can accomplish all four of these bullet points with just 3-4 exercises per day. The number of exercises that you’re doing per muscle group will affect your tota… The researchers compared training each muscle group once a week with 16 sets per session, or twice a week with 8 sets per session. Don't be like I was, training for 2+ hours at a time with dozens of exercises. 4 Full Body Workouts To Build Muscle & Burn Fat (In Just 30 Minutes A Day!). There is no hard and fast rule about how many exercises you should use within a workout. I also do just three of the following compound exercises per lifting session: squat, deadlift, overhead press, bench press, power clean. squats, presses, dead lifts), and the last one is usually not done very well. You should consider this split if you are an intermediate. This thread is archived. Or, you can bypass all that work and let us do the work for you. For me, I do generally 8-12 exercises for 2-3 muscle groups, 3-5 sets and 8-12 reps total. Focusing primarily on these secondary exercises will not improve your health or fitness in any way. For example, if the advanced individual is doing a "light day" (lighter weights, more repetitions), they could do more exercises (closer to 4) per body part as the stresses are not so great. To find out your recovery limits, you need to add sets. By the way, be sure to check out our FREE E-book that goes over all of the best compound exercises for your entire body! Naturally, I didn’t see results either. You may not be able to do one of these big 5 exercises for one reason or another. After 3-6 sets of a heavy compound exercise, you should be exhausted enough that you cannot really continue to get in high quality work with more exercises for the same muscle groups. If you only focus on these exercises, you will be training just about every single muscle in your body? Choosing the right number of exercises to do is vital to your fitness, as your time in the gym may be very limited. How many exercises per workout hypertrophy? I push hard enough on each set that I need that longer recovery time. This includes 25 mins of cardio per session, But i wasn't sure how many exercises i should be doing per muscle group each day ( i do one muscle group each day) You only need a handful of exercises per workout. I’ve seen effective strength workouts with as little as two exercises per workout. Just start slow. Walking is the most underrated exercise that few people take advantage of. How Many Exercises Should You Do Per Workout? They found that there was no significant difference between training each body part 1, 2, or 3 times per week, provided the total volume was equated amongst the groups. There are many different ways you can exercise. It is okay to use 1-2 isolation exercise per day to target your specific muscle, provided you have done a compound primary exercise. There is a wide range of repetitions you can do per workout. I've experimented with a lot of different training styles over the years. The best answer to this question depends on your training experience, your goals, and your individual characteristics. Sign up with your email address to receive news and updates, 2 free exercise programs, 1 free ebook, and occasional special offers. I tend to use no more than 4-5 primary exercises per workout, plus a bit of cardio or mobility work at the end of the workout. If you do too much, you run the risk of injury and unnecessary fatigue. A lot of magazines will show you routines with 6 or 7 exercises per day. You will need to rest for 60 seconds between each set and a couple of minutes between each exercise. MPLANE37 SparkPoints: Fitness Minutes: (86,843) Posts: 2,170 11/5/12 3:35 P. I do only 3 at a time for full body ST (e.g. Want To Build Muscle & Gain Strength But You Don't Know How To Get Started? So, at least 80% of the exercises in your program must be composed of these 6 basic movement patterns. This warm-up and stretching routine should take about 6 minutes. See this post for more detail on understanding set/rep schemes. 10-minute cardio workout. These workouts were still often a couple hours in duration or longer, and there was no progression. Twitter Facebook Google+ Pinterest LinkedIn Tumblr Email. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. You’re welcome Bob. The third option is the push-pull split. Just about 1-2 emails a week with all the best self-improvement and fitness news. There are a few things to note on this sample program. In studies by James Krieger, it was found that more sets in a workout are generally associated with greater results in both size and strength. Recently, I also covered how bodybuilders work out less than most people think - meaning, chances are that you're working out too long if you're training for more than about an hour to an hour and a half at a time. Do 3-4 exercises for a week or two and see how you feel. Because you don't want to shed too many calories during your workout, that is why you don’t need extra workouts. In addition, the information presented on WhiteCoatTrainer.com is for informational purposes only, and should not to be taken as medical advice or recommendation. Adding weight training to your exercise routine offers a number of benefits, including stronger muscles, stronger bones and an overall toned appearance. We cover this in greater detail on our post about sets/reps. I was often upset to find that my physique wasn’t changing, or that my strength wasn’t improving. Sometimes, I've only used a few. When you do more than 4 exercises per workout session, you run the risk of. I want to set you up for success. With that said, I believe you should exercise more than once per day. So how many exercises per muscle do you need to do if you only want to build a specific body part? You train all of the pushing (or pressing muscles) on one day, and all of the pulling muscles on another. Just make sure that you are using compound exercises more than 80% of the time. In this case, the day should look something more like this: Naturally, these plans need to be modified depending on your needs. You may unsubscribe at any time. I used a very simple linear progression, showing up day to day and either adding reps or weight each time, working in the 3-5 rep range. These exercises have been hand selected to be some of the most useful variations you can choose from. A recent meta-analysis of 25 studies tried to answer this question. For larger muscle groups, like the chest, back, and legs, you can usually do more than one exercise. This also often means that I take longer rests than many people expect. Focusing on just 3-4 exercises per day is critical because it forces you to focus on what really matters. Whenever you lift an object, climb stairs, or bend down to tie your shoes, your body recruits many muscle groups at once to perform the task. Alex & Brittany Robles are physicians, NASM CPTs, health & fitness experts, and founders of The White Coat Trainer: a site dedicated to improving the health and fitness of busy professionals. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Wednesday: Full-Body Workout #2. 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