How many exercises per workout and per muscle group do you need to do in order to see results? This is a question that often plagues beginner and intermediate lifters alike. After all, there is a lot of conflicting information out there, and it can be tough to sort through all of the noise.
Never fear! In this complete guide, we will answer all of your questions about how many exercises you should be doing per workout, per muscle group, and how to properly progress your workouts for maximum results.
We will also discuss the importance of rest and recovery, as well as offer some tips for avoiding overtraining.
By the end of this article, you will have everything you need to know in order to design an effective workout plan that is tailored to your specific goals.
So, how many exercises per workout should you be doing? Let’s find out!
How many exercises should you do per muscle group?
In order to get the most out of your time in the gym, it’s important to target each muscle group with the appropriate number of exercises.
Too few and you won’t be working the muscle hard enough too many and you run the risk of overtraining and injuring yourself.
A good rule of thumb is to do 5-7 exercises for larger muscle groups like the chest, back, and thighs, and 3-4 exercises for smaller muscle groups like the biceps and triceps.
This doesn’t mean that you have to stick to these exact numbers, however. If you feel like you need more or fewer exercises to effectively work a particular muscle group, go ahead and adjust accordingly.
Just make sure that you’re always challenging yourself and progressing toward your goals.
When it comes to choosing the right exercises, there are plenty of options to choose from. But not all exercises are created equal. Some are more effective than others at targeting specific muscles.
Here are a few of my favorites:
Chest: bench press, incline bench press, decline bench press, pec flyes
Back: lat pulldowns, bent over rows, deadlifts, seated cable rows
Thighs: squats, lunges, leg extensions, leg curls
Biceps: barbell curls, dumbbell curls, hammer curls
Triceps: overhead tricep extensions, skullcrushers, dips
How to determine the number of sets and reps for each exercise?
The number of sets and reps you do for each exercise will depend on your goals. If you’re looking to gain muscle, you’ll want to do more sets and fewer reps. If you’re looking to tone, you’ll want to do fewer sets and more reps.
There are a couple different ways to determine the number of sets and reps you should do for each exercise. One way is to use a weight that allows you to complete 10-12 reps before fatiguing.
Once you can no longer complete 10-12 reps with good form, increase the weight so that you can only do 8-10 reps. This will be your starting weight for the next workout.
Another way to determine the number of sets and reps is to use a percentage of your one rep max (1RM). For example, if you can lift 100 pounds for one rep, you would use 70% of your 1RM for your working set weight. So, in this case, the weight would be 70 pounds. Use the same number of reps (8-10) as before.
What is the ideal number of workouts per week?
There is no definitive answer to this question as everyone’s body is different and will respond differently to different workout frequencies. However, a good rule of thumb is to aim for 5-7 workouts per week.
Working out too frequently can lead to overtraining, which can cause burnout, fatigue, and injury. However, working out too infrequently will not give you the results you want.
To find the ideal number of workouts for you, start by experimenting with different frequencies and seeing how your body responds. If you feel great after 5 workouts in a week, stick with that number. If you feel tired and overworked after 7 workouts, try scaling back to 5.
Ultimately, the ideal number of workouts per week will depend on your goals, your fitness level, and your body’s individual needs. But experimenting with a few different frequencies and finding what works best for you is a good place to start.
How to properly progress your workouts?
Working out is a great way to improve your overall health and appearance, but it can be difficult to know how to progress your workouts.
Here are a few tips to help you get the most out of your time in the gym.
1. Start by gradually increasing the weight or resistance you’re using for each exercise. This will help you build strength and muscle mass over time.
2. Once you’ve reached a point where you can’t increase the weight any further, switch to a different exercise that targets the same muscle group. This will help keep your muscles challenged and prevent them from getting too used to the same routine.
3. Take periodic breaks from working out. This will allow your muscles time to recover and rebuild, helping you achieve better results in the long run.
4. Vary your workout routine every few weeks to keep things interesting and challenging. This will help you stay motivated and avoid hitting a plateau.
5. Pay attention to your body’s signals and adjust your workouts accordingly. If you’re feeling overly tired or sore, take a break or reduce the intensity of your next session.
How to avoid overtraining?
Many athletes, both recreational and professional, have fallen victim to overtraining. Overtraining can sap your energy, delay healing and damage your immune system. It is important to be able to identify the symptoms of overtraining in order to avoid it.
There are several ways that you can avoid overtraining.
- Make sure that you are balancing your training with adequate rest and recovery. This means getting enough sleep and taking rest days when needed.
- Ensure that you are eating a healthy diet with plenty of protein and carbohydrates.
- Monitor your intensity and volume of training. Don’t push yourself too hard or too often. Fourth, allow for adequate time for adaptation between sessions.
- Make sure you are adequately hydrated.
- Consider using a heart rate monitor to track your progress and prevent overexertion.
- Listen to your body and if you feel tired or run down, take a break until you feel better.
By following these tips, you can help reduce the risk of overtraining and stay healthy and strong all year long.
The importance of rest and recovery
Most athletes understand the importance of rest and recovery, but many people don’t realize just how important it is to everyday life. Rest and recovery are essential for everyone, not just athletes.
When you don’t get enough rest, your body can’t function at its best. You’re more likely to get sick, you’ll be less productive at work, and you won’t be as happy.
One of the biggest benefits of getting enough rest is that it allows your body to repair itself. During sleep, your body releases growth hormones that help repair damaged cells and tissues.
If you don’t get enough sleep, your body can’t repair the damage that’s been done, which can lead to health problems.
Rest is also essential for cognitive function. When you’re tired, your ability to focus and concentrate diminishes. This can lead to poor decision making and decreased productivity.
Getting enough rest is also crucial for your emotional health. When you’re tired, you’re more likely to experience stress and anxiety. Tiredness can also lead to mood swings and irritability.
So how much rest do you need? The amount of rest you need depends on a variety of factors, including age, activity level, and health condition.
Most people need between 7 and 8 hours of sleep each night. However, some people may need more or less sleep depending on their individual needs.
Tips for maximizing your results
Here are a few tips to help you get the most out of your workout:
1. Warm up before you start your workout. This will help prepare your body for the physical activity and prevent injuries.
2. Focus on quality over quantity. It’s better to do a few well-executed exercises than to try to do too much and end up doing them poorly.
3. Be consistent with your workouts. The more often you exercise, the better results you’ll see. However, make sure not to overdo it or you’ll risk injury.
4. Cool down after your workout. This will help your muscles recover and prevent soreness.
5. Drink plenty of water throughout the day, especially before and after your workout.
By following these tips, you’ll be able to get the most out of your workouts and see the best results.
Which workout split is best for you?
The best workout split for you is the one that fits your goals, schedule, and recovery needs.
If you’re trying to build muscle, a common split is to train each muscle group once per week. For example, you might train chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday, and shoulders on Thursday. This gives each muscle group time to recover before being trained again.
If you’re trying to lose fat, you might want to do a full-body workout 3-4 times per week. This will help you burn more calories and create a larger calorie deficit.
If you have limited time for workouts, you might want to do an upper/lower split. This split has you train the upper body on one day and the lower body on the next. For example, you might train upper body on Monday and Wednesday, and lower body on Tuesday and Thursday.
You can also do a push/pull/legs split, which has you train all of the pushing muscles (chest, shoulders, and triceps) on one day, all of the pulling muscles (back and biceps) on another day, and legs on the third day. This split is great for beginners because it’s easy to learn and follow.
Ultimately, the best workout split for you is the one that fits your goals, schedule, and recovery needs. If you’re not sure which split is right for you, consult with a qualified trainer or coach who can help you create a plan that’s tailored to your specific needs.