Bodybuilding: How Many Exercises Per Muscle Group Are Ideal?
When it comes to the optimal training volume, you can trust your gut feeling or some self-appointed fitness expert … OR you can be guided by sound scientific knowledge to determine the right number of sets, repetitions and exercises per muscle group! So let’s take a look at the training method that will most effectively optimize your muscle growth.
How to Build Muscle
Studies have shown that the volume of training during a workout plays a major role in muscle growth [1]. The volume refers to the number of exercises, sets and repetitions that are completed in each training unit. The mistake most strength athletes make is asking about the optimal number of sets and repetitions per workout. Why? Well, think about the big picture: If you want to improve your muscle growth, the question of the optimal number of repetitions in a week arises. Once you’ve established that number, you can break it down into each individual workout. Studies suggest that per week, depending on the weight used, around 90 to 120 repetitions should be done for larger muscle groups such as the quadriceps and back [2]. The higher the intensity or the heavier the weights used, the fewer repetitions are required. For the smaller muscle groups like biceps and triceps, the recommended number of repetitions per week is 50 to 70.
Exercise a muscle group several times a week
In order to achieve the weekly rep goal for optimal muscle growth , I recommend that you train each muscle group two or even three times a week. Of course, you can also achieve the goal with a training session and numerous sets, but there are many good reasons that speak against it:
- Study results : Numerous studies have already shown that training per muscle group several times with fewer sets leads to better muscle growth than weekly training with a large number of sets or repetitions [3].
- High intensity : In addition to the training volume , the intensity that you use for your training is important in order to put maximum strain on the muscle tissue and thus trigger muscle growth. If you train each muscle group two to three times a week with fewer sets, you can optimally dose the intensity for each workout.
- Reduced Risk of Injury : Fewer sets spread over multiple workouts can help prevent overuse injuries. Because you can focus better with fewer sets and repetitions during shorter workouts, the risk of injury from absent-mindedness and clumsiness decreases.
How many exercises per workout are optimal?
If you have less than a year of experience in strength training, I recommend starting with a full-body workout in which you do one exercise per muscle group and train a total of three times a week. The schedule for this could look like this:
Beginner workout:
Monday: full body workout No. 1
Tuesday: rest day or cardio
Wednesday: Full body workout No. 2
Thursday: rest day
Friday: Whole body workout No. 3
Saturday: rest day or cardio
Closed Sundays
If you are already experienced in weight training, you should split your training into upper and lower body. The program then includes two upper body and two lower body workouts per week with two exercises per large muscle group and one exercise per small muscle group.
Advanced workout:
Monday: Lower body workout No. 1
Tuesday: Upper body workout No. 1
Wednesday: rest day or cardio
Thursday: Lower body workout No. 2
Friday: Upper body workout No. 2
Saturday: rest day or cardio
Closed Sundays
How many exercises per muscle group are optimal?
If you decide on the full-body routine, which you can do very well at home with a high-quality multi- gym even when the gym is closed, you will train each muscle group three times a week.
Full body training, large muscle groups:
- 90-120 repetitions per week, divided into three workouts
- 30-40 repetitions per workout
- 3 sets of 10-12 repetitions per exercise
Whole body training, smaller muscle groups:
- 50-70 repetitions per week, divided into three workouts
- 15-25 repetitions per workout
- 2 sets of 8-12 repetitions per exercise
If you have decided to separate your upper and lower body training, you will train each muscle group twice a week.
Split routine, large muscle groups:
- 90-120 repetitions per week, divided into two workouts
- 45-60 repetitions per workout
- 3 sets of 8-12 repetitions per exercise (two exercises per muscle group)
Split routine, smaller muscle groups:
- 50-70 repetitions per week, divided into two workouts
- 25-35 repetitions per workout
- 2-3 sets of 8-12 repetitions (one exercise per muscle group)
In addition to the options presented, there are other splits that you can use for your training. For example, you can separate your training units according to the push and pull principle, whereby on one day the pushing (push, e.g. chest, triceps), on the other day the pulling (pull, e.g. biceps, back) muscles and on another Day the legs are trained. Regardless of which form of training division you prefer, the above-mentioned basics for the optimal volume can be applied to any split form and can thus effectively help you to build better and faster muscle.
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