CdnGuy
New Member
Curious to everyone's average # of exercises per body part you do ?
Less or more......
Less or more......
MESO-Rx
Anabolic Steroids
What's your # per body part ?
- Thread starter CdnGuy
- Start date
Leancuisine
New Member
6-7 usually
CdnGuy
New Member
Been reading on guys that only do 3 exercises per part and accomplish their goals. @weighted chinup any thoughts on this?
Large muscle groups 4 or 5
Smaller muscle groups 2 or 3
I believe 3 exercises could be sufficient but other things would or could come into play such as sets, intensity, and frequency. I like a nice mixture.
Smaller muscle groups 2 or 3
I believe 3 exercises could be sufficient but other things would or could come into play such as sets, intensity, and frequency. I like a nice mixture.
Do you mean in one session or per week? If you mean in one session I don't do more than two.
CdnGuy
New Member
I mean per workout...
Never more than two then. PL though, not BB.
RodgerThat
New Member
I am usually one exercise per with sometimes a accesory for it per workout. But also powerlifting and I generally am doing a full body workout every session.
Smokey McPot
New Member
At least 5 or 6
weighted chinup
Member
One of my favorite subjects when it comes to training: exercise selection and variety.
The approach I take when it comes to how many main lifts I program into the rotation has to do with where the lifter is at in their development.
Variety for the sake of variety has become the standard thanks to the fitness mainstream. Ask anyone why they have 10 different movements being done on chest day and you will usually get the same kind of answers. The problem with this is, it's counter productive.
A lifter should scale the amount of movements they do based on where they are at in their development (beginner,intermediate,advanced,elite,etc). And specificity is still hugely important at all levels of progress.
Example: a beginner shouldn't be doing 3 pressing movements on chest day, he should just put that volume into one movement and get better at it so he will get out of the beginner stage faster. (Increased specificity in a movement > faster progress at that movement, which also happens to be one of the best methods of breaking through plateaus)
An intermediate and advanced lifter can include some variety in lift selection, but variety is not as important as once thought even for bodybuilding purposes.
I advocate fairly high specificity in lift selection on bodybuilding routines for a number of reasons, but the most important is really just a simple principle: it's better to get REALLY good at a limited lift selection than getting average/okay at a bunch of different lifts. The guy who does the former will look better, his physique will reflect his capabilities on his lifts assuming the routine is designed for hypertrophy.
My entire lift selection is the following: Flat barbell bench, Incline barbell bench, Front Squat, Romanian Deadlift, W. Chinup, W. Pullup. + accesory work
That is more than sufficient for where I am at. I think this will be sufficient for me all the way into the early to mid advanced stage too.
There are also other considerations when it comes to how much work you should do for certain muscle groups. Relying on a specific number of movements for all muscle groups isn't ideal because there has to be thought given to certain things, for example, do you really want to be doing the same number of movements for chest & front delt as you are for back muscles? This is why so many guys have postural issues or horribly unbalanced physiques, they're doing so much damn chest volume and not enough for back. I always keep back volume 2x that of chest and front delt volume.
The approach I take when it comes to how many main lifts I program into the rotation has to do with where the lifter is at in their development.
Variety for the sake of variety has become the standard thanks to the fitness mainstream. Ask anyone why they have 10 different movements being done on chest day and you will usually get the same kind of answers. The problem with this is, it's counter productive.
A lifter should scale the amount of movements they do based on where they are at in their development (beginner,intermediate,advanced,elite,etc). And specificity is still hugely important at all levels of progress.
Example: a beginner shouldn't be doing 3 pressing movements on chest day, he should just put that volume into one movement and get better at it so he will get out of the beginner stage faster. (Increased specificity in a movement > faster progress at that movement, which also happens to be one of the best methods of breaking through plateaus)
An intermediate and advanced lifter can include some variety in lift selection, but variety is not as important as once thought even for bodybuilding purposes.
I advocate fairly high specificity in lift selection on bodybuilding routines for a number of reasons, but the most important is really just a simple principle: it's better to get REALLY good at a limited lift selection than getting average/okay at a bunch of different lifts. The guy who does the former will look better, his physique will reflect his capabilities on his lifts assuming the routine is designed for hypertrophy.
My entire lift selection is the following: Flat barbell bench, Incline barbell bench, Front Squat, Romanian Deadlift, W. Chinup, W. Pullup. + accesory work
That is more than sufficient for where I am at. I think this will be sufficient for me all the way into the early to mid advanced stage too.
There are also other considerations when it comes to how much work you should do for certain muscle groups. Relying on a specific number of movements for all muscle groups isn't ideal because there has to be thought given to certain things, for example, do you really want to be doing the same number of movements for chest & front delt as you are for back muscles? This is why so many guys have postural issues or horribly unbalanced physiques, they're doing so much damn chest volume and not enough for back. I always keep back volume 2x that of chest and front delt volume.
RodgerThat
New Member
I'm with you on the variety portion, I consider myself half decent in the gym and don't do a whole lot of variety if I am on a program. If I'm just in the gym killing time I'll do ADD things and just move around but I've built myself to where I am doing 7 exercises exclusively. All I need is Squat, deadlift, bench press, OHP, powerclean, dips, pull-ups; I also have those arranged from most important to least in my eyes for building yourself up.
CdnGuy
New Member
Remembering back when I began training. I did start at 3 per. Over the years added exercises. Just curious if going back to a simple plan, would hinder gains overall.
iamINVICTUS
New Member
I do around 5-6 per part but with a lot of sets. When i first started i was following a minimilist approach to training. Low sets, few movements. When i got away from that and started doing high volume work, i blew up.
CdnGuy
New Member
Agreed, so I'm thinking high volume but less # of exercises? Opinions?
iamINVICTUS
New Member
Definitely high volume. Personally i would do more, not fewer exercises though. You'll get bored doing only a few!
CdnGuy
New Member
I usually push hard and do atleast 5-7 per. Just picking the member's brain for opinions 
