Summary of How Many Exercises Should You Do Per Muscle To MAXIMIZE Growth?

Key Wellness and Productivity Strategies for Maximizing Muscle Growth

• Optimal Number of Exercises per Muscle Group per Session:
  • Generally, 1 to 3 exercises per muscle group per session are sufficient.
  • Performing more than 3 exercises per muscle often leads to redundancy and “junk volume” (too much volume with little benefit).
  • Total sets per muscle per session should be between 3 and 12 sets, with 10 sets being a practical upper limit for most people.
  • Less than 3 sets per session usually means missed growth potential; more than 12 sets is often overkill.
• Targeting Muscle Sub-Regions:
  • Most muscles have 1 to 3 main functional components or angles to target.
  • Example: Chest has roughly three angles (sternal/mid-lower pecs, clavicular/upper pecs, and fly-focused fibers).
  • For back, functional groups include lats, spinal erectors, and mid/upper back muscles (rhomboids, traps).
  • Quads mainly serve knee extension, so 1-2 exercises are sufficient.
  • Hamstrings have two functions (hip extension and knee flexion), but one or two exercises covering these are enough.
• Exercise Selection and Volume Distribution:
  • Focus on quality sets on fewer exercises rather than many exercises with fewer sets each.
  • Spread training volume intelligently over the week rather than trying to hit all angles every session.
    • Example: Train upper chest more on one day, lower chest on another.
  • This approach reduces injury risk and joint irritation by varying stresses over time.
• Technique and Mind-Muscle Connection:
  • Staying on the same exercise for multiple sets allows:
    • Improved technique and muscle connection.
    • Better stimulus-to-fatigue ratio.
    • Avoids wasting time and energy switching machines.
  • Switching exercises too often disrupts momentum and increases psychological fatigue.
• Practical Examples:
  • Back: 3 exercises (e.g., Bent Rows, Pull-ups, Lat Pulldowns) totaling ~10 sets can thoroughly fatigue the back.
  • Chest: 2 exercises (Incline Barbell Press + Cable Flys) with 8-10 sets total cover all major chest areas.
  • Biceps: One exercise (easy curl bar) with 6 sets (heavy + light) is often enough.
  • Hamstrings: Two exercises (stiff-legged deadlifts + leg curls) with 6 sets total suffice.
• Training Frequency and Variation:
  • Train muscle groups 2-4 times per week, using 1-2 exercises per session.
  • Rotate exercises every few months to maintain freshness and reduce joint wear.
  • Having a pool of 6-7 good exercises per muscle group allows cycling through them without overuse.
• Efficiency and Time Management:
  • Avoid hopping between many machines; staying on one exercise longer is more productive.
  • Reduces wasted time waiting for equipment and unnecessary warm-up periods.
  • Limits joint stress and psychological fatigue.
• Summary Advice:
  • Use fewer exercises per session but perform multiple quality sets.
  • Distribute volume and angles over multiple sessions per week.
  • Prioritize technique and mind-muscle connection.
  • Rotate exercises periodically to keep training fresh and avoid injury.
  • Less can be more: doing fewer exercises with more focus yields better hypertrophy and saves time.

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Presenter/Source:

• Dr. Mike from Renaissance Periodization

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