How Many Exercises Per Muscle Group?

How Many Exercises Per Muscle Group? Exercising can be said to be nature’s best prescribed remedy to so many things such as: improvement in overall health and specifically heart health, improvement in the way that your body looks, improvement in mental health as well due to the endorphins that get released because of exercising, aids in confidence building, builds discipline in the exerciser and is also known to increase the general lifespan of a human being.

With the many pros that come with incorporating exercise as a regular part of your life, it makes for a very compelling argument to hop on the fitness bandwagon. There must be a reason why all fitness freaks always look so happy and good in their toned bodies, right?

Why Appropriate Amount Of Research And Then Following It Is Key To Achieving Your Fitness Goals

Now, where the logical mind may suggest just this fact that there is no drawback to incorporating exercise as a regular part of your life, there are certain hindrances that act as major deterrents to making that happen for many individuals.

These hindrances can be related to a less motivated mindset or not having enough time on your hands, but very often, it is due in large part to improper research on the exercises that you’re doing and incorrect implementation of workout routines.

How Many Exercises Per Muscle Group?

When you incorrectly implement workout routines, do not do the proper amount of research on the kind of workout you’re implementing or don’t follow the instructions and rules as prescribed by those of more experience, you will most likely not have the desired effect on the weight and muscles of your body. Many people who start out strong end up losing their will to keep going as they are putting in effort but they are not able to see any results for their effort.

In severe cases, doing exercises without researching on how and what exactly to do can also lead to injuries that are from minor to severe nature. This must be tackled with always employing an appropriate amount of research before starting any new exercise and then following the instructions that are spelled out by your findings. This is why we have dedicated multiple articles to specifically talk about specific issues that people in training can encounter.

In this article, we’ll be addressing one of the many very important aspects of any workout routine as well as a commonly asked question by beginners in training: how many exercises should one do per muscle group to obtain optimal results? Read on ahead to find a detailed guide that will answer this pressing question.

How Many Exercises Per Muscle Group?

The amount of exercises you would need to take on to obtain optimal results depends on whether you are a beginner or at a more advanced level of training and also on the size of the muscle groups that you want to train. Further, it also depends on what type of workout routine you are employing in your training, whether it is a full body routine or a workout routine that is split into different days to target different areas of your body on designated days. So there are a few variations to the answer of this question. We’ll address each of these down below:

Followers Of The Full-Body Workout Routine

The full-body workout routine means that your workout consists of you exercising and targeting all the parts of your body in a singular workout on any given day. It is suggested to those who follow the full-body workout routine that they should exercise their muscle groups for three times in one week.

Number Of Exercises For Muscle Groups That Are Smaller In Size

The muscle groups that belong to the group of muscles that are smaller in size are shoulders, triceps, and biceps along with calves. These are prescribed to be done in the following ways:

How Many Exercises Per Muscle Group?

Either you can perform exercises with sets being numbered at 2 along with the reps being in the range between 8 to 12, or you can perform exercises per each workout that will consist of being in the range between 15 to 25. Lastly, you can also choose to do exercises that consist of reps in the range between 50 to 70 reps but those reps would be divided into three separate workouts.

Number Of Exercises For Muscle Groups That Are Larger In Size

The muscle groups that belong to the group of muscles that are bigger in size include the glutes, back, quadriceps and hamstrings along with the chest. These are prescribed to be exercised in the following different ways of counting the reps and sets you do of each exercise:

Either you can perform exercises with sets being numbered at 3 along with the reps being in the range between 10 to 12, or you can perform you can perform exercises per each workout that will consist of being in the range between 30 to 40. Lastly, you can also choose to do exercises that consist of reps in the range between 90 to 120 reps but those reps would be divided into three separate workouts that are performed in the span of one week.

Followers Of The Split Body Workout Routine

The split body workout routine employs a system in which you target your upper body half the time that you are training on alternate days and your lower body will be trained the other half of the time, also on alternate days. It is suggested to those who follow the full-body workout routine that they should exercise each of their muscle groups for two times in one week.

Number Of Exercises For Muscle Groups That Are Smaller In Size

The muscle groups that belong to the group of muscles that are smaller in size are shoulders, triceps, and biceps along with calves. These are prescribed to be done in the following ways:

Either you can perform exercises with sets being numbered between the range of 2 to 3 along with the reps being in the range between 8 to 12, or you can perform exercises per each workout that will consist of being in the range between 25 to 35. Lastly, you can also choose to do exercises that consist of reps in the range between 50 to 70 reps but those reps would be divided into three separate workouts in the span of one week.

Number Of Exercises For Muscle Groups That Are Larger In Size

The muscle groups that belong to the group of muscles that are bigger in size include the glutes, back, quadriceps and hamstrings along with the chest. These are prescribed to be exercised in the following different ways of counting the reps and sets you do of each exercise:

Either you can perform exercises with sets being numbered at 3 along with the reps being in the range between 8 to 12 with the exercises being done numbered at 2 per muscle group, or you can perform you can perform exercises per each workout that will consist of being in the range between 45 to 60. Lastly, you can also choose to do exercises that consist of reps in the range between 90 to 120 reps but those reps would be divided into two separate workouts that are performed in the span of one week.

Number Of Exercises Per Muscle Group Prescribed For Beginners

If you are a beginner and wanting to start a workout routine for the very first time in your life, or even if you’ve worked out before but sparingly and never followed a proper and consistent workout routine, you should aim to start off with doing one exercise per muscle group. Any of the muscle groups including the back, shoulders, chest, biceps, triceps, trapezius, quads, abs, lower back, hamstrings, calfs that are targeted in one week should be targeted with one type of exercise for each muscle group. After doing one exercise per muscle group for at least one or two weeks minimum, you can start performing 2 sets of those exercises per any of the muscle groups in one week.

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After getting comfortable with this amount of sets and exercises, body-builders are recommended to switch from full body workout routines to split body workout routines after having done the preliminary exercises for about 3 to 4 weeks. Split body workout routines will consist of exercising the lower body on alternate days and the upper body on the other days.

Number Of Exercises Per Muscle Group Prescribed For Advanced Level Body-Builders

Advanced level body builders can have a better idea about how many exercises they should be doing per muscle group as they have been working out and have the experience and results of that experience to guide them. Typically they increase the pace of the workout over time and are able to identify how much they can train. Advanced level body builders also engage in something called body blasting which consists of the body builder to choose one muscle group per day and exercise it in sets of quantity of upwards of 20 sets.

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