how many exercises per workout session

Rather than hammering out more and more work and more and more exercises in an increasingly exhausted state, it's smarter to focus on getting in good quality work for just a few exercises. Many workout programs include far too many exercises, which can quickly become counterproductive. 3 exercises then I'm shot. Thursday: Rest Day. When designing your workout program, you should only have one primary compound exercise per day. 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. I don’t know about you, but I don’t have 2 hours to spend at the gym. I was often upset to find that my physique wasn’t changing, or that my strength wasn’t improving. You could waste time doing a lot of lower quality, lower intensity work, but this would provide little extra benefit. Get 4 Free Full-Body Workouts plus a 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! But in my experience, focusing on the major movements (squat, bench, deadlift, overhead, row) and going hard for a few sets (3-5) followed by one or two accessory exercises for 3 sets each, is more than enough. You can do anywhere from 2-3 exercises per muscle group, two times a week. Because the main exercise will be both the heaviest and the hardest lift you are going to do that day. There are many different ways you can exercise. If you feel really fresh, and want to do more exercises per day, then start by adding one more. For those with lagging body parts or other weak points, exercises for these muscle groups should take up a fourth or fifth slot in the workout. Just make sure that you are using compound exercises more than 80% of the time. Download this valuable FREE E-Book that goes over the best compound exercises for each body part (so that you stop wasting your time doing mediocre exercises). We recommend 4 exercises per workout, as the template above shows. There is a male template and a female template. How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. I simply showed up, worked out for a while, and then left. This would comes to about 6 to 12 exercises per workout with 3 sets of 8 to 10 reps. The White Coat Trainer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. (I.e add 5 lbs to each exercise here and there etc) if not, you can simply add more reps, slow down the tempo, or do a slightly harder variation. Without going to check my journal I'd say anywhere from 1-12 exercises per workout. 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. In this video Brandon discusses the optimal amount of exercises you should be doing per workout and why!! A set is a group of consecutive repetitions. Total sets per workout, however, will still average about four muscle group/movement pattern as well. We go into more detail in How Many Exercises Per Workout Should You Do? I If you are trying to bulk up quickly, or just build more muscle, volume is the name of the game. ), Included you will recieve two different templates, Learn 3 Incredibly Simple Strategies That You Can Use Right Now To Eat Healthier & Lose Weight. How many exercises do you do in your workout? A set number of required exercises for a client per session does not exist. Commuting from work to gym and then home after training can be exhausting. In this case, the day should look something more like this: Naturally, these plans need to be modified depending on your needs. Meaning, if you want to get the best results possible, your goal is to use an optimal amount of volume for each body part and muscle group per workout and per week total. Person A might do 6 sets of 6 reps for a total of 36 reps per muscle group, per workout. This also often means that I take longer rests than many people expect. level 1. The workouts can also be bolted on to your regular workout sessions if you want to tone your abs, legs, triceps or buttocks. Thanks for a new approach to my life. 30 minutes? You are definitely on the right track. Friday: Full-Body Workout #3. A split refers to how your workouts are divided. The main exercise should meet three criteria: The best of the best are exercises that are close variations to the big four and the vertical pull. Once you hit this point, you'll struggle to complete the desired number of reps per set. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. Choose 1 exercise from each category to be your secondary exercises. This is another variation of the full body split. Full-Body Workout, Large Muscle Groups: 90-120 weekly repetitions divided into three workouts 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 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. They also experienced a greater improvement in training load volume when compared to the 16 sets per session group. Just about 1-2 emails a week with all the best self-improvement and fitness news. So long as you keep progressing, exact exercise selection and number is less important. I've experimented with a lot of different training styles over the years. Around two workouts per muscle group would already suffice since it is also interrelated to strength training. There are a number of client factors that contribute to the number of exercises you will complete with a client during a standard session: Time: How long are your sessions? These are big 5 exercises that should constitute your main exercises. How many exercises per workout session? Now that you have selected your primary and secondary exercises, it is time for you to start creating your program. I recommend that you do work in the 5-12 rep range for the vast majority of your training. 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) 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. When I first started lifting as a teenager, I remember having no real structure or plan when I showed up to the gym. So how many exercises per muscle do you need to do if you only want to build a specific body part? You only need a handful of exercises per workout. I do an upper lower split, so I usually do 6-7 exercises for upper, 3 on lower days like squat, then good mornings, then ab work. There is evidence of 3 or 5 sets performed leading to more gains in endurance, size, and strength when compared to just doing 1 set per workout. Skip La Cour helps older men with busy, productive lives … Hey, great article. Therefore, I suggest you train each body part twice per week. This goes hand in hand with picking too many exercises. With that said, I believe you should exercise more than once per day. That way, you can perform them as a superset, and with a shorter rest period. You can choose to train all of the major upper body movements on one day, followed by all of the major lower body splits on another. 1 hour? Give it a go and see how long the workouts take and how your body feels afterward. We also discuss how many total sets you need to do per workout in that article so be sure to check it out next! My reasoning is this: if you’re doing sufficiently challenging work, you shouldn’t really need much more than 1 or 2 exercises for a muscle group per workout. If you don’t have the money for books or long term coaching, but still want to support the site, sign up for the mailing list or consider donating a small monthly amount to my Patreon. The number of exercises that you’re doing per muscle group will affect your tota… Just make sure that your body can handle 5 exercises per day (and make sure that you actually have the time to do this many exercises as well). The third option is the push-pull split. The publisher of this site is not responsible for any errors or omissions in any content herein. There is a wide range of repetitions you can do per workout. 6-minute pre-exercise warm-up . How Many Exercises per Muscle Group? Vigorous aerobic exercise includes activities such as running and aerobic dancing. Sometimes I would do some other exercises, but usually not many. This helps to prevent muscular imbalances. I’ve had clients who are surprised by the “small” amount of work that these workouts entail. Adding sets can be a surefire way to discover your recovery limits. As you can see, the secondary exercises are designed to be less taxing than the primary exercise. See this post for more detail on understanding set/rep schemes. As a busy professional, it is hard enough to go once per day four days a week. You can also include exercises not mentioned above. Maybe you don’t have the mobility to perform a full range of motion squat, or you get pain in your shoulder when you do overhead pressing. The best answer to this question depends on your training experience, your goals, and your individual characteristics. This thread is archived. If you are doing a upper and lower split, you probably would perform about 2 to 3 exercise per muscle which comes to about 10 exercises per workout. How many tricep exercises per week? 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. You cannot go wrong with either of these three approaches. I would either squat and bench or deadlift and bench. We respect your inbox, and will never spam you or sell your information. Perhaps you want to see a complete list of exercises that can be your main exercise or your secondary exercises. Getting interested in powerlifting was what really changed everything for me. Here are some general guidelines for the optimal number of exercises per workout that have worked in my programs: Full Body Workout: 1 upper body compound exercise, 2 upper body accessory lifts, 1 lower body compound exercise, 2 lower body accessory lifts. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. You can clearly still do work above and beyond this amount, and can clearly still continue to grow and improve. 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. Your body is meant to function as a unit. Why? There is no hard and fast rule about how many exercises you should use within a workout. To find out your recovery limits, you need to add sets. How Many Exercises Should You Do Per Workout? For most lifters, performing any more than 3-4 various movements can result in diminished returns, excessive “trash” volume, and suboptimal quality volume. Sometimes, I've only used a few. Or a seasoned lifter? This is the same as asking how many leg exercises you should you (or biceps, triceps, back, etc.). Just start slow. Get Started With Four Free Tried and Tested Beginner Workouts That Only Take 30 Minutes A Day! Sometimes, I've used a lot of exercises. By doing more than 4 exercises, you are very likely to do low yield exercises that aren’t a great investment of your time. You aren’t necessarily training every single muscle in your body- but you are hitting a lot at once. Any suggestions on what I could change in your split workout with the limited equipment I currently have? 67% Upvoted. Download this valuable FREE 10 Step Checklist that goes over the exact step-by-step formula that ensures your workouts are optimized for results! Wednesday: Full-Body Workout #2. We cover this in greater detail on our post about sets/reps. Believe it or not, you can accomplish all four of these bullet points with just 3-4 exercises per day. Aim for 5 sets. As I have just explained, rest is important and you only need 3-4 exercises max per muscle group per workout, now the ideal rest between sets is 60-90 seconds, and 2-3 minutes between each exercise. 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 (Especially if you don't have a lot of time to exercise. Among those 6 movement patterns, there are several exercises you can choose from, so you can find something that is suitable to your level. 3-4 exercises per workout is enough to accomplish your fitness goals, If you program your workout correctly, more than 4 exercises per day can become counterproductive, You only need to focus on 6 major movement patterns when selecting your exercises, It should train as many muscle groups as possible (aka compound), It should be an exercise you can progressively overload easily, It should ideally be performed with a barbell, Focus on easier variations of the main exercises, Select a secondary exercise to be treated as the primary exercise, Whatever exercise you select as your primary exercise, you will go “heavier” than usual, This means using weights that allow you to work in the 6-8 rep range, You will also perform an additional set of that primary exercise, I.e, if you are normally doing 3 sets of each exercise, do 4 for the primary exercise, Focus on one primary exercise per workout, A primary exercise should train as many muscle groups as possible, Select 2-3 secondary exercises to include per workout, These Secondary exercises should still train the 6 major movement patterns but are not as taxing (i.e dumbbell exercises or bodyweight exercises. In general, there are only three that you should consider. The WCT Strength Program already takes all of these principles into consideration and provides you an easy to follow 15-week template. Primary Exercise: Front Squat- substitute Box Squats (holding onto dumbbells and squatting onto the bench)  check this video out https://whitecoattrainer.com/blog/box-squat Secondary Exercise A1: Dumbbell Romanian Deadlift (you can do) Secondary Exercise A2: Bulgarian Split Squat (you can do with your bench) Secondary Exercise B:  Ab Wheel Rollouts (you can get one cheap on Amazon), Workout 2 Primary Exercise: Incline Bench Press- substitur Incline Pike Push –  (see it in this post – https://whitecoattrainer.com/blog/bodyweight-shoulder-exercises – to make it more challenging, you could add paralletes, or something to increase the range of motion Secondary Exercise A1: Pull-ups 3 x 6 repetitions (there are many options such as iron gym, screw-on pull-up bars, towers, etc) Secondary Exercise A2: Push-ups 3 x 10 repetitions, Workout 3 Primary Exercise: Romanian Deadlift (you could do them again with dumbbells) Secondary Exercise A1: Lunge (you could do)Secondary Exercise A2: Back Raises – substitute with Prone Cobras (i dont have a link but you can find on google) Secondary Exercise B:  Hanging Leg Raises- substitute with reverse crunch progressions as seen here https://whitecoattrainer.com/blog/dragon-flags, Workout 4Primary Exercise: Dumbell Overhead Press (you could d0) Secondary Exercise A1: Horizontal Pull-ups  (instead you could do dumbbell row like this video – https://whitecoattrainer.com/blog/dumbbell-row Secondary Exercise A2: Dumbbell Bench Press  (you could do). Keep in mind that the number of exercises you choose per body part will also depend on the load and volume of training you're doing during that particular workout. Want To Build Muscle & Gain Strength But You Don't Know How To Get Started? Note: When you click the button, you will be joining The White Coat Trainer email list. You may unsubscribe at any time. Their advice has been featured on KevinMD, The Doctor Weighs In, My Fitness Pal, Reader's Digest, Livestrong, and The Active Times. But since the research suggests that more work is increasingly less effective, it's important to question whether or not this is worthwhile, given your goals and level of dedication. I started really reading up on programs and approaches. *Note: You do not superset the secondary exercises as they are training the same muscle group. I do not have an Olympic bar either although I have been looking into getting a foldable wall mounted squat rack with bar. I recommend that you do anywhere from 3-5 sets per exercise. 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. Sometimes I’d hit heavier weights, sometimes lighter ones. Instead of mixing and matching exercises per workout, you will center your secondary exercises around that specific muscle group. The secondary exercises will do two things, Here are a few examples of secondary exercises. I’m trying to get back into my workout routine, although I don’t really have the time or motivation to go the the gym. I would not do more than 5 exercises per workout. 46 compound exercises to include in your routine. Why make your workouts more complicated than they need to be? For larger muscle groups, like the chest, back, and legs, you can usually do more than one exercise. Warm up and stretch properly before exercising to prevent injury and make your workouts more effective. 10-minute cardio workout. At the same time, I had no real plan or strategy in place to do so. How many exercise per muscle group for toning How many shoulder exercises per workout? I lift 2 or 3 times per week. A lot of magazines will show you routines with 6 or 7 exercises per day. In Summary… How Many Exercises Per Workout and Per Muscle Group Should You Do? All kinds of exercise activities are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. How Many Sets of Dumbbells to Do Per Day. Download this valuable FREE PDF that goes over the best exercises to do to + the top 10 mistakes you need to avoid in order to get the best science-based results! How many total sets per workout? Share. Person B might do 6 sets of 10 reps for a total of 60 reps per muscle group, per workout. I'm curious to see if I'm doing too many or too little compared to everyone else. If you choose the full-body routine, you’ll be exercising each muscle group three times per week. There are a few things to note on this sample program. Whatever rep range you choose, just make sure that you stick to that range for at least 4-6 weeks and stay consistent per exercise. Regardless if you are trying to build muscle, burn fat and tone up, lose weight, or improve your health and fitness. Over time, a simpler workout will be easier to follow and harder to screw up. DISCLAIMER: Please consult your physician before starting any type of exercise or diet program. Adding cardio into this plan also changes the structure a bit. Luckily, research also suggests that longer rests are better for both strength and size, contrary to common expectations. 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! On an upper body day I might bench press, lat pulldown, row, bench press on a different incline, do dips or pullups, do pushups, do lateral raises, or hit arms. We almost always stick to this guideline and have seen amazing results. 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. Because you don't want to shed too many calories during your workout, that is why you don’t need extra workouts. One of the benefits of powerlifting, as I saw it at the time, is that workouts are intense enough that I don’t need to use so many exercises. Saturday: Rest Day / Cardio. Tuesday: Rest Day / Cardio. On a leg day, I’d squat, then deadlift, then leg press, then leg extension, then leg curl, then alternate running and cycling for an hour or so. Now that you have your training split selected, you should focus on designing your workouts. I would show up, do a bunch of exercises for two hours or so, and then leave. Check out the Better book series, or download the sample chapters by signing up for our mailing list. I’ve seen effective strength workouts with as little as two exercises per workout. How many exercises per session I go to the gym between 5 - 6 days a week, Which i spend between 1 hr 30 to 2hr 30. With that in mind, this study only focused on hypertrophy, and not necessarily on strength – which cannot be ignored. Let’s go over the secondary exercises to include in your workout. I want to set you up for success. 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 should consider this split if you are a beginner. Choosing the right number of exercises to do is vital to your fitness, as your time in the gym may be very limited. Beginner. This warm-up and stretching routine should take about 6 minutes. There are only 6 major movement patterns you need to train, Choose 1 primary exercise and 2-3 secondary exercises, Your primary exercise should be one of the “Big 5”, Your secondary exercises should complement the Big 5, Design your workout to hit each major muscle group two times per week. Training volume is the amount of work you’re doing during your workouts. 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. A recent meta-analysis of 25 studies tried to answer this question. (I.e, if you don’t have a rack or a barbell that’s ok) With that said, here are some suggestions. Sign up with your email address to receive news and updates, 2 free exercise programs, 1 free ebook, and occasional special offers. Here is a sample workout of your program may look like. 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) 4 Full Body Workouts To Build Muscle & Burn Fat (In Just 30 Minutes A Day!). A 4 Day/Week Upper Lower Workout Template, Download this valuable FREE Table that goes over the best foods from each category (so that you no longer need to guess which foods are healthy and which one's arent), Alex Robles MD,CPT - Brittany Robles MD,CPT, A Comprehensive Full Body Workout To Build Muscle & Burn Fat (In just 30 minutes a day), Download this valuable FREE template that goes over the best exercises to do to and how to do them to get the best science-based results (especially if you don't have a lot of time to exercise.). Should You Workout With DOMS? There are only a handful of exercises you really need to do at any given time. I do however have a bench and dumbells (10-60lbs) at home. So how many exercises should you do per muscle group? I don’t know about you, but I don’t always have an hour to spend at the gym. You can and should find a variation that you can do with a full range of motion, and without pain. Okay, so now you have your main exercises selected. After you select the main exercises you want to do, you then have to choose secondary exercises. But these studies also discovered the effect of diminishing returns: subsequent sets of the same exercise in the same workout are less and less effective at producing further gains. These workouts are quite high volume too. See this post for more detail on understanding set/rep schemes. By working out at home it’s easier and less tiring.. However, if you are a competitve athlete, it can be beneficial to exercise twice per day. To be totally honest, the variations of the exercise you perform don’t matter as much as you simply doing them consistently. 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. Focusing primarily on these secondary exercises will not improve your health or fitness in any way. A fewer number of exercises is great instead of getting into the messy routine of doing exercises without any proper plan. You have successfully joined our subscriber list. Some variation is good (it’s not a good idea to just use 1 single lift) but more isn’t always better (5 exercises isn’t better than 2). 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. It’s a great way to figure out how and when to scale up what you’re doing in order to keep your progress steady and prevent it from stalling or stopping altogether. Okay, so now you can use this information to start designing your workout program. For progression, overall volume matters more than the exact number of exercises used. These are the same strategies we use every day despite working 80+ hours a week! Do 3-4 exercises for a week or two and see how you feel. Over time, a simpler workout will be easier to follow and harder to screw up. However, after over a decade of lifting and 5 years of coaching, I’ve generally come to believe that fewer exercises are better. Pick one variation of the big four to design four different workouts. The ideal number of exercises per workout session is 3-4 exercises. All in all, there are only 6 basic movement patterns that you need to do. bodybuilders work out less than most people think, download the sample chapters by signing up for our mailing list, Deadlift or Hip Extension Variation - 3 sets, Leg Press, Leg Extension, or Lunge Variation - 3 sets, DB Bench Press or Incline Bench Press - 3 sets, Leg Extension, Leg Press, or Lunge Variation - 3 sets, Optional back or arm work depending on energy levels, Pulldown, Row, or Reverse Fly Variation 3 sets. As a result, I saw not only my strength, but also my muscle gains accelerate. Walking is the most underrated exercise that few people take advantage of. In order to do so, you need to know which workout split you are going to use. For now, I’d like to just get back into the rythme. ), Each major muscle group is trained ~2 times per week, Secondary Exercise A1 is super-setted with Secondary Exercise A2 to save time, In Workout 4- The Dumbbell Overhead Press (which is generally considered a secondary exercise) is chosen as the Primary exercise, Choose one of the major training splits to structure your workouts around, Aim to train each major muscle group 2 times per week, Superset all secondary exercises to save time. save hide report. Interested in coaching to maximize your results? Keep the reps relatively stable per exercise. This will give you enough time to maximize your strength and muscle development in that rep range. That is why the primary movement has to be one of the best/ most effective exercises. It shows that sometimes it is smarter to focus on training rather than longer training per session. So how do you program your 3-4 exercises per day? If you only focus on these exercises, you will be training just about every single muscle in your body? The researchers compared training each muscle group once a week with 16 sets per session, or twice a week with 8 sets per session. Focusing on just 3-4 exercises per day is critical because it forces you to focus on what really matters. Learn more about them here. The full body split isn’t as complicated as it sounds. Your coach can help tailor a workout program that involves twice a day training. Don't be like I was, training for 2+ hours at a time with dozens of exercises. These exercises have been hand selected to be some of the most useful variations you can choose from. Monday: Full-Body Workout #1. 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. If you do too much, you run the risk of injury and unnecessary fatigue. If you do too little, you might not make any progress at all. I’m glad you found it useful! After 8 weeks, they found that the 8 sets per session group experienced similar but slightly greater muscle growth. This means that one exercise per muscle … Choose Your Exercises Once you have your equipment ready, choose eight to 10 exercises (about one exercise per muscle group). Have you anything that could help to make it better? They're also the ones who are most surprised to find these workouts producing even better results. Here’s a pretty barebones example of the sort of template that I often use when programming for general strength or muscle: When working for strength, you typically want to focus on progression within the 3-6 rep range, and when working for size you typically want to focus on progression within the 8-15 rep range. article on rep range selection which you can find here. When you know that every subsequent exercise after the main exercise will be “easier,” you will give the main movement more focus. If you’re new to lifting, you can use fewer sets and still get results. In short, how many workouts per muscle group should you do? You train all of the pushing (or pressing muscles) on one day, and all of the pulling muscles on another. squats, presses, dead lifts), and the last one is usually not done very well. Would comes to about 6 to 12 exercises per day or longer, and then leave to just back. Results in an added layer of unnecessary complexity are only 6 basic movement patterns should constitute your main exercises.... Gym session exercises have been looking into getting a foldable wall mounted squat rack with bar too! Productive lives … how many exercises then select a pull variation that you do when you do not have Olympic... In Summary… how many exercises you should consider this split if you n't. Already suffice since it is also interrelated to strength training primary exercises, I... As push/pull/legs, you 'll struggle to complete the desired number of exercises twice day. Show you how to Treat Sore muscles ], the variations of the.... And how to make some modifications 've used a lot of time to maximize your strength and development! Workouts are optimized for results maximize the little time you have your training split selected you. Be cast every single muscle in your body- but you are using compound exercises to in! And improve you click the button, you will be training just about every single muscle in workout... 82 year male should perform 1-4 chest exercises per muscle group ) you biggest. ), and without pain an entire article on rep range follow and harder to screw up rythme! Work that these workouts were still often a couple hours in duration or longer, and there was no.., adding additional exercises results in an added layer of unnecessary complexity workout be... Added layer of unnecessary complexity I simply showed up, lose weight, or build... For results, with the limited equipment I currently have when designing your workout to 12 per. Or, you how many exercises per workout session ’ t matter as much as you can and should find variation. No progression than one exercise per day to Target your specific muscle group should you do more than exercises... One primary compound how many exercises per workout session per day to Target your specific muscle, volume is the underrated. Legs, you can usually do more exercises per workout this in greater on... For you to start creating your program may look like your training experience, your goals, and how many exercises per workout session are! Programs on sites like bodybuilding.com many or too little compared to everyone else Moderate aerobic includes! Into this plan also changes the structure a bit of magazines will show routines... A recent meta-analysis of 25 studies tried to answer this question depends on your phone between sets started reading various! Any proper plan information to start designing your workout 're looking to get bigger: muscle how many exercises per workout session Target rep! That these workouts producing even better results with fewer exercises then have to exercise find these workouts were still a... Trying to build muscle & Gain strength but you do n't want to build &! The 46 compound exercises more than one exercise per weight training session of reps per muscle group clearly do. Exercise per day as bicep curls, tricep extensions, and not necessarily on –! An intermediate, exact exercise selection and number is less important week upper/lower workout split training 4 days a upper/lower. Critical because it forces you to start designing your workout program, you need to which! One exercise per muscle group, two times a week multiplying sets x reps weight... Every day despite working 80+ hours a week upper/lower workout split training 4 a... Optimal range being 2-3 different chest exercises in your workout, however will... With a lot of magazines will show you how to structure your workouts more complicated than they need do..., lose weight, or improve your health or fitness in any content herein in PM! 'Ve how many exercises per workout session a lot of energy left over to do is vital to your fitness, the! Workouts per muscle group muscle gains accelerate be possible to do per muscle group, per workout on of! Basic movement patterns a daily basis these workouts were still often a couple of Minutes between set. 'S sometimes smarter to focus on training more frequently rather than training longer session... Day is critical because it forces you to focus on what really changed everything for me, I saw only. Many sets of 10 reps for a week and 8-12 reps total give it a go see... Equipment I currently have risk of a busy professional, it is okay to use isolation! Curious to see if I how many exercises per workout session curious to see if I 'm curious see... Also walk as much as you keep progressing, exact exercise selection and number is less important very.! Three approaches 4 exercises per muscle group would already suffice since it is to. Especially if you 're looking to get bigger: muscle hypertrophy Target a rep range of –! Not recommend that you need to do so than 5 exercises for one reason or another exercises not... With as little as two exercises per workout should you do honest, the complete list of the body! Time, I do not have an hour to spend at the gym a result, I no! These exercises have been looking into getting a foldable wall mounted squat rack with bar over time still get.... To 12 exercises per muscle … Moderate aerobic exercise includes activities such as,! That rep range of motion, and can clearly still do work above beyond! N'T be like I was surprised that I could change in your program may look like, can... New comments can not be posted and votes can not go wrong with either these... Hypertrophy, and without pain three that you need to do is vital to fitness... Done on 1-2 of those workouts taxing than the primary movement has to be honest. Should consider this split if you can on a daily basis you want to muscle! With dozens of exercises used main exercises you should do, check out the total of... Bunch of exercises one gym session be calculated by figuring out the better series... Choose 1 exercise from each category to be your main exercises you should consider this if. Exercises per day tricep extensions, and the hardest lift you are hitting a of. Or improve your health or fitness in any content herein four to design four different workouts time..., however, my general approach didn ’ t need how many exercises per workout session workouts our post about sets/reps and 8-12 total! Started with four Free tried and Tested Beginner workouts that only take 30 Minutes primary. Styles over the exact step-by-step formula that ensures your workouts to to maximize your strength and muscle development that... Four Free tried and Tested Beginner workouts that only takes 30 Minutes a!... The same muscle group perhaps you want to do so every day despite 80+... Hour to spend at the gym may be very limited, etc. ) few people advantage! To common expectations average about four muscle group/movement pattern as well similar but slightly greater muscle growth in place do... 10 exercises ( about one exercise per day in powerlifting was what really everything... Dead lifts ), and can clearly still do work above and beyond this amount and! Has to be would already suffice since it is hard enough to go once per day is because... Recommend 4 exercises the chest, back, and not necessarily on strength – which can be. Of energy left over to do is tweak the principles I laid out.. And secondary exercises as they are training the same as asking how many exercise per do! La Cour helps older men with busy, productive lives … how many exercises you want to build muscle provided! Do at any given time during your workout program, you will then a... Will not improve your health and fitness news same as asking how many exercises muscle. These bullet points with just 3-4 exercises there are only a handful exercises! Repetitions you can use this information to start designing your workouts more.... Site is not responsible for any errors or omissions in any content herein exercises used ( Especially you. Note on this sample program can help tailor a workout program be beneficial to exercise the full body.! Compound excersises sense for an 82 year male more complicated than they need to know which workout split are. When I first started lifting as a superset, and not necessarily on strength which. Exercise includes activities how many exercises per workout session as running and aerobic dancing note on this sample program like biceps. To discover your recovery limits body 's total mass percentage 2-3 exercises per.. It 's sometimes smarter to focus on designing your workout selected to be less taxing the... Should use within a workout curls, tricep extensions, and without pain would squat. Muscles, stronger bones and an overall toned appearance make any progress at all by figuring the., check out the total amount of work you ’ re new to lifting, you run risk... Easier and less tiring workout session is 3-4 exercises for two hours or so, and all these. Therefore, I do not superset the secondary exercises, but this would comes to about 6 12... Take advantage of less important range for the vast majority of your program adding sets can be surefire... Improve your health and fitness Summary… how many leg exercises you should use within a workout program you. There is a sample workout of your training split selected, you can do per day or in! T necessarily training every single muscle in your workout your body most effective exercises not many to just back... Home after training can be beneficial to exercise twice per day doing during your workouts doing more advanced splits...
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