How Many Exercises Per Workout Session For Maximum Muscle Growth (ANSWERED) - Muscleinch

How Many Exercises Per Workout Session For Maximum Muscle Growth (ANSWERED)

Muscle Building is a slow process that constitutes correct Nutrition and optimal Training. Training and Nutrition differ from individual to individual. You cannot copy someone's workout schedule and diet plan expecting the same results. Each body is made different; thus, a Workout Program should be customized as per body type and goals of a person. However, the rule of thumb for muscle building remains the same for everyone. So, this article will solve your workout-related query, "How many exercises per workout session for maximum Muscle Growth."


How Many Exercises Per Workout Session For Maximum Muscle Growth

The answer to this question will vary from person to person because of a few main factors:-

1.    Every individual's body structure and genetics are different.
2.    How frequently do you train a muscle group?
3.    What kind of Workout Program are you following?
4.    How much intense is your workout?


So, at the end of this post, you have to conclude your answer to how many exercises per workout. Everything will be based on Scientific Research and Personal Lifting Experience. Do not miss out on any point for better understanding. Apart from "How many exercises per workout session for maximum Muscle Growth," few more questions included are:-

1. How many Exercises should I do for each muscle?

2. How many Reps are too many?

3. How many Total Reps should I do in a workout?


Main Factors:

So, let us get into the detail of the main factors and conclude our answer to "How many exercises per workout session for maximum Muscle Growth":-


1. Every individual's body structure and genetics are different:-

Every individual is made different; things that suit one person may not be suitable for the other. Similarly, some people respond great to a workout program, whereas some might not be able to generate similar results.

How Many Exercises Per Workout Session For Maximum Muscle Growth

 There are three kinds of body structure:
⦁    Ectomorph - people with this kind of body structure are generally referred to as Skinny people AKA hard gainers. They have low Muscle and Fat on their body genetically. Ectomorphs can lose Fat or muscle very fast; however, they find it difficult to gain the same. They have a small waist and narrow shoulders.

⦁    Mesomorph - these people are genetically blessed as they can Gain Muscle and Lose Fat quickly. This kind of body structure is considered perfect for athletes. Mesomorph lies between Ectomorph and Endomorph having certain advantages over both. Their structure consists of a small waist and broad shoulders.

⦁    Endomorph - these people have high strength and robust body structure. They can gain Muscle and Fat fast. Endomorph finds difficulty in losing Fat or Muscle. The majority of the powerlifters are Endomorphs. They have a big waist and shoulders.
There is a low percentage of people who purely fall into these three body types. The majority of the people are a mix of Ecto-Meso and Meso-Endo.

2. How frequently do you train a muscle group?

Training a muscle group daily stunts growth. It becomes essential to workout with the right frequency for faster recovery and growth. You cannot perform several exercises daily for the same muscle group and expect growth. The rule of thumb that follows here is, "The number of times you train a muscle the number of exercises in each session decreases."

Example: If you are training Chest 2 times in a week, then limit Chest Exercises to 3-4 variations with 3-4 sets each session. If you are hitting it once a week, then you can perform 5-6 exercises with 2-4 sets each session, depending on your recovery.

How Many Exercises Per Workout Session For Maximum Muscle Growth

For Natural Lifters, It is recommended to avoid training any muscle group for more than two times a week. However, someone using PEDs (Performance Enhancing Drugs) can workout more than twice.

3. What kind of Workout Program are you following?

There are various Workout Programs, some most popular are:-

⦁    Single Muscle - Also known as Bro Split. Emphasizes training individual muscle groups once a week.
⦁    Double Muscle - Training two major muscle groups twice a week.
⦁    Push-Pull Legs - Training the upper body that involves the muscles in push or pull movements, respectively, on separate days. Legs are also trained separately as an individual muscle group.

4. How much intense is your workout?

Intensity is an important factor responsible for muscle hypertrophy. Taking the muscle to failure leads to growth, but making it to fatigue in each session can lead to Overtraining. High Volume Training and Intense Training are two major training protocols.

How Many Exercises Per Workout Session For Maximum Muscle Growth

High Volume Training consists of a higher number of sets and repetitions in each exercise. Intense Training consists of a low number of sets and repetitions using Heavy Weights. Popular Mr Olympia Champions, such as Dorian Yates, gave more emphasis to Intense Training; on the other hand, Jay Cutler believed in High Volume Training. So, it depends on how the body of an individual responds to specific training protocols. However, Incorporate both protocols in your workout program for optimal muscle growth.

Your workout should consist majorly of Compound Movements, and Isolation Movements should be considered as accessory exercises. Compound Exercises targets multiple numbers of muscles in a single movement, whereas Isolation exercises focus majorly on a separate part of the tissue.

What is Overtraining?

Overtraining is the term given to the excess tension given to the muscle through weight training beyond the point of growth. This excess tension can come from performing more than the required number of exercises, sets, repetitions, and training frequency of a muscle.

How many exercises should I do for each muscle?

Considering the above factors, it can be observed that it may vary from person to person, but the rule of thumb remains the same. There are three levels of lifters:-

1.    Beginner:- anyone with a lifting experience of fewer than 15 months is considered a beginner. Beginners require less tension for growth as compared to the Intermediate and Advance lifters as their body isn't habitual to specific muscle tension.

2.    Intermediate:- anyone with a lifting experience of at least 1.5 years falls into the intermediate lifting category. Intermediate lifters require more stress on a muscle as compared to the beginners for further growth. Their body gets used to the weight; therefore, they need additional training tweaks.

3.    Advance:- these are the people who have been training for at least 7-8 Years. They need more tension on the muscle for growth in comparison to the Beginners and Intermediate athletes. Their growth rate is slow as their body gets habitual to the resistance. Therefore, their Training consists of advance techniques, and Progressive Overload has to be applied with consistency to develop further results.

Number Of Exercises For Each MuscIe Group In A Workout Session:-


Chest:- (70% Compound & 30% Isolation)

The ideal number of exercises for Chest can be 5 in a single workout session considering Sets to be 2-3 for each exercise at the training frequency of once in a week. In the case of Training Chest Twice a week, the exercise variations can be three considering Sets to be 3-4 per exercise for Beginners.

Intermediate Lifters can increase the Sets to 3-4 in each exercise if Training once in a week. Training twice, the number can be four, and Sets can be 3-4. Advance Lifters can incorporate some workout tweaks such as Drop Sets, Giant Sets, Super Sets, etc.

Back:- (70% Compound & 30% Isolation)

The ideal number of exercises for Back can be 6 in a single workout session considering Sets to be 2-3 for each exercise at the training frequency of once in a week. In case of training Back twice in a week, the number of exercises per session should be 4 with sets of 3 in each exercise for Beginners.

Intermediate Lifters can increase the Sets to 3-4 in each exercise if Training once in a week. Training twice, the number can be four, and Sets can be 3-4. Advance Lifters can incorporate some workout tweaks such as Drop Sets, Giant Sets, Super Sets, etc.

Shoulders:- (60% Compound & 40% Isolation)

The best number of exercises for Shoulders can be 5 in a single workout session considering Sets to be 2-3 for each exercise at the training frequency of once in a week. Training shoulders twice in a week the ideal number of exercises in each session is 3 with sets of 3-4 per exercise for beginners.

Intermediate Lifters can increase the Sets to 3 in each exercise if Training once in a week. Training twice, the number can be four, and Sets can be 3-4. Advance Lifters can incorporate some workout tweaks such as Drop Sets, Giant Sets, Super Sets, etc.

Biceps:- (50% Compound & 50% Isolation)

The best number exercises for Biceps can be 4 in a single workout session considering Sets to be 2-3 for each exercise at the training frequency of once in a week. Training Biceps twice in a week; the ideal number of exercises in each session is 3 with sets of 3 per exercise for beginners.

Intermediate Lifters can increase the Sets to 4-5 in each exercise if Training once in a week. Training twice, the number can be four, and Sets can be 3-4. Advance Lifters can incorporate some workout tweaks such as Drop Sets, Giant Sets, Super Sets, etc.

Triceps:- (60% Compound & 40% Isolation)

The best number exercises for Triceps can be 5 in a single workout session considering Sets to be 2-3 for each exercise at the training frequency of once in a week. Training triceps twice in a week the ideal number of exercises in each session is 3 with sets of 3-4 per exercise for Beginners.

Intermediate Lifters can increase the Sets to 3-4 in each exercise if Training once in a week. Training twice, the number can be four, and Sets can be 3-4. Advance Lifters can incorporate some workout tweaks such as Drop Sets, Giant Sets, Super Sets, etc.

Legs:- (80% Compound & 20% Isolation)

The ideal number of exercises for Legs can be 6 in a single workout session considering Sets to be 2-3 for each exercise at the training frequency of once in a week. In the case of Training Legs Twice a week, the exercise variations can be three considering Sets to be 3 per exercise for beginners.

Intermediate Lifters can increase the Sets to 3-4 in each exercise if Training once in a week. Training twice, the number can be four, and Sets can be 3. Advance Lifters can incorporate some workout tweaks such as Drop Sets, Giant Sets, Super Sets, etc.

NOTE:- Abs can be trained three times a week easily with exercise variation of 2 in each session.

How many reps is too many?

Every repetition range serves a purpose in muscle building. Mainly three rep ranges are activating different kinds of muscle fibres:-
⦁   1 To 5 Repetitions - Focuses more on building Strenght.
⦁   6 To 12 Repetitions - Activates muscle hypertrophy fibres promoting higher muscle building.
⦁   15 To 20 Repetitions - Prioritizes on building Endurance in muscles.

How Many Exercises Per Workout Session For Maximum Muscle Growth

All these three rep ranges build muscles, but 6 to 12 is considered an optimal spot for maximum muscle hypertrophy. So, all three Rep Ranges should be incorporated in your workout routine for the best results. If you go beyond 20 Repetitions in a Set, that would not be as effective these three rep ranges. Therefore, more than 20 Repetitions in a single set can be considered as too many reps.

How many total reps should I do in a workout?

A good workout routine consists of varied exercises. You cannot perform several sets of one activity in a single session and expect growth. Therefore, you should not focus on the number of total reps in your workout. You should customize a workout that should consist of varied exercises with an optimal amount of sets followed by a quality rep range. Now you already got an idea of how many numbers of exercises, sets, and reps in a workout session.

To summarise, this detailed information on "How many exercises per workout for maximum muscle growth," it can be said that a workout should be customized as per body structure and other leading factors.

There is no fixed number of exercises, sets, or reps that you need to stick to build muscle. Compound Exercises should be majorly incorporated in a workout routine, and Isolation movements are accessory movements.


Previous article
Next article

No comments:

Post a Comment

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel