Let's talk about a question that pops up constantly: how many exercises should you be doing per muscle to really see those gains? We're diving into the science, the practical stuff, and giving you some solid recommendations.
THE SCIENCE OF SETS
Research indicates the sweet spot for muscle growth is generally between 3 and 12 sets per muscle, per session. Yeah, that's a wide range! Everyone's different. Some of you might thrive on fewer sets, others on more. The key takeaway? Less than 3 sets and you're probably undershooting. More than 12 and you're likely hitting diminishing returns.
Putting it into practice: Start by figuring out how many sets you’re currently doing per muscle group. If you’re under 3, it’s time to up your volume. If you’re over 12, dial it back a bit.
EXERCISES PER MUSCLE
So how many exercises should you do per muscle? That depends on three key factors:
The Muscle Group: Some muscles, like quads, respond better to more exercises, while others, like hamstrings, don’t need as much variety.
Your Experience Level: Beginners should stick to fewer exercises to master the basics, while advanced lifters can handle more.
Training Frequency: If you’re hitting a muscle group multiple times a week, you can do fewer exercises per session. If you’re training it less often, you’ll want more exercises to cover all your bases.
In general, aim for 1 to 3 exercises per muscle group per session. For example:
Quads: 3 exercises (e.g., squats, leg presses, hack squats).
Hamstrings: 2 exercises (e.g., Romanian deadlifts, leg curls).
Chest: 2-3 exercises targeting different angles (e.g., incline press, flat bench press, and cable flies).
TRAINING FREQUENCY AND VOLUME DISTRIBUTION
How often you train a muscle also affects how many exercises you should include per session.
Training a muscle twice per week? Stick to 1-2 exercises per session, totaling 6-10 sets per workout.
Training a muscle once per week? You may need 3-4 exercises per session, totaling 10-20 sets per workout.
MUSCLE SPECIFIC TIPS
Back: Complex! Include vertical pulling (lats), horizontal pulling (mid/upper back), and spinal erector work.
Quads: Knee extension is their main gig. Squats, leg presses, hack squats. Keep it simple.
Hamstrings: Hip extension and knee flexion. Romanian deadlifts and leg curls are your friends.
Chest: Hit varied angles. Two compound movements like incline and flat press, with added flys, is a great start.
FINAL THOUGHTS
Building muscle isn’t rocket science, but it does require smart planning. Stick to 1 to 3 exercises per muscle group, adjust based on your experience and goals, and don’t neglect recovery. Track your progress, stay consistent, and you’ll see the gains you’re after.