Victor Forge
When it comes to building muscle, it's important to vary your workout routine. Doing the same exercises over and over again can lead to overuse injuries and muscle imbalances. For beginners, it's recommended to do 4-6 different exercises per muscle group per workout plan. This will allow you to learn more movements and skills, address muscle weaknesses and imbalances, and offer you different ways to push yourself. As you become more advanced, you can still use exercise variation within a program, but it's important not to constantly switch movements as this will not allow you to increase training intensity over time.
| Characteristics | Values |
|---|---|
| Number of exercises per muscle group per workout for beginners | 4-6 |
| Number of exercises per muscle group per workout for advanced lifters | 4-6 |
| Number of exercises per muscle group per week | 4-12 |
| Number of exercises per major muscle group per workout | 1-2 |
| Number of exercises per major muscle group per program | 2-10 |
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What You'll Learn
- Beginners should aim for 4-6 different exercises per muscle group
- Targeting a muscle group with 2-4 exercises can increase training motivation
- Advanced lifters can still use exercise variation but should not constantly switch movements
- total exercises per muscle group in a workout program
- exercises per major muscle group per workout
Beginners should aim for 4-6 different exercises per muscle group
Training a target muscle group per session with 2-4 different exercises is a good starting point. This could end up being 4-12 different exercises per muscle group per week, depending on how many times per week you train the target muscle group.
It is important to remember that overall training volume and intensity are two key variables, and should not be overshadowed by excessive use of exercise variations.
As a lifter becomes more advanced, they can still use exercise variation within a program, but they want to make sure that they are not constantly switching movements as this will not allow them to increase training intensity over time.
A program could include 4-6 total exercises per muscle group in a workout program, but this can vary based on other factors. For example, when training full-body splits, you are often training every muscle group in every session.
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Targeting a muscle group with 2-4 exercises can increase training motivation
Training a target muscle group with 2-4 exercises can increase training motivation, help keep overuse injuries at bay, and help you address weaknesses. This could end up being 4-12 different exercises per muscle group per week, depending on how many times per week you train the target muscle group.
Beginners should aim to do 4-6 different exercises per muscle group per workout plan. This will allow you to have variety in your program, learn more movements and skills, address muscle weaknesses and imbalances, and offer you different ways to push yourself. For example, you could follow an upper-body strength training routine on Mondays for 45-60 minutes, combining upper body components like the chest, shoulders and arms using dumbbells, barbells, resistance bands, kettlebells and other weights.
As a lifter becomes more advanced, they can still use exercise variation within a program, but they want to make sure that they are not constantly switching movements as this will not allow them to dial up the training intensity over time. A program could include 4-6 total exercises per muscle group in a workout program, however, this can vary based on other factors. For example, when training full body splits, you are often training every muscle group every session.
It's important to remember that overall training volume and intensity are two key variables, and should not be outshined by excessive use of exercise variations. Some people will hammer each muscle group with 6 or 7 exercises every workout, but this often does more harm than good. When it comes to how many exercises per muscle group you need, our muscles need some variety and novel stimulus over time to keep our muscles growing. But if you’re using every exercise in the book for a specific muscle group right from the start, this can be counterproductive.
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Advanced lifters can still use exercise variation but should not constantly switch movements
Beginners should aim to do 4-6 different exercises per muscle group per workout plan. This will allow you to have variety in your program, learn more movements and skills, address muscle weaknesses and imbalances, and offer you different ways to push yourself.
For most people, training a target muscle group per session with 2-4 different exercises is sufficient. This could end up being 4-12 different exercises per muscle group per week, depending on how many times per week you train the target muscle group.
It is also important to remember that overall training volume and intensity are two key variables that should not be outshined by excessive use of exercise variations. For example, doing 6 or 7 exercises for a specific muscle group every workout will likely do more harm than good. To keep workouts from getting too long or fatiguing, you could do 1-2 exercises per major muscle group per workout (2-10 different exercises per muscle group per program).
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4-6 total exercises per muscle group in a workout program
It is recommended that you do 4-6 different exercises per muscle group per workout plan. This will allow you to have variety in your program, learn more movements and skills, address muscle weaknesses and imbalances, and offer you different ways to push yourself. This is especially important for beginners, as it will help you to learn more about your body and what works for you.
However, it is important to remember that overall training volume and intensity are two key variables, and should not be overshadowed by excessive use of exercise variations. Training a target muscle group with 2-4 different exercises per session is a good starting point, which could end up being 4-12 different exercises per muscle group per week, depending on how many times per week you train that muscle group.
As you become more advanced, you can still use exercise variation within a program, but it is important to make sure that you are not constantly switching movements. This is because, as you advance, increasing loading becomes more significant over variation, and constantly switching movements will not allow you to dial up the training intensity over time.
To keep workouts from getting too long or overly fatiguing, you could do 1-2 exercises per major muscle group (quads, hamstrings, chest, back, shoulders) per workout, which would be 2-10 different exercises per muscle group per program. However, some people may take this and over-apply it, hammering each muscle group with 6 or 7 exercises every workout. While this can be satisfying, it often does more harm than good.
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1-2 exercises per major muscle group per workout
It is recommended that you do 1-2 exercises per major muscle group per workout. This will help to keep your workouts from getting too long or overly fatiguing.
Beginners should aim for 4-6 different exercises per muscle group per workout plan. This will allow for variety in your program, help you learn more movements and skills, address muscle weaknesses and imbalances, and offer different ways to push yourself.
As you become more advanced, you can still use exercise variation within a program. However, you should not constantly switch movements as this will not allow you to increase training intensity over time. A program could include 4-6 total exercises per muscle group, but this can vary based on other factors.
Overall, it is important to remember that training volume and intensity are two key variables and should not be outshined by excessive use of exercise variations. While it can be satisfying to hammer each muscle group with 6 or 7 exercises every workout, this often does more harm than good.
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Frequently asked questions
Beginners should aim for 4-6 different exercises per muscle group per workout. For most people, 2-4 exercises per muscle group per session is enough, which can be 4-12 exercises per muscle group per week.
While some people do 6 or 7 exercises per muscle group, this can do more harm than good. It is important to remember that overall training volume and intensity are two key variables, and should not be outshined by excessive use of exercise variations.
You could do 1-2 exercises per major muscle group (quads, hamstrings, chest, back, shoulders) per workout.
Advanced lifters can still use exercise variation within a program, but they should not constantly switch movements as this will not allow them to dial up the training intensity over time.
