how many exercises per muscle group

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 7 years ago '06        #1
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therulersback 
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how many exercises per muscle group
 

 
when you work out a specific body part, like shoulders, chest, etc. how many exercises is an appropriate number to do?

for example one of my back workouts is

barbell bent over row
lat pull down
t-bar row
chinups

if i only work out each body part once a week is four too little?

10 comments for "how many exercises per muscle group"

 7 years ago '08        #2
DUCE 141 heat pts141
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i was always told the more the better, but i overtrained quickly runnin 12-18 sets a day for each muscle and barely gained s**t
my boy is jacked and he put me on some s**t where its 4 sets for big muscle like chest and back, and like 2 for arms but you hit it twice a week
 7 years ago '06        #3
niceguy954 31 heat pts31
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i hit chest and arms twice weekly so its 3 major chest + push ups + 2 biceps,triceps

others are once a week so legs workout i have 6 routines and back and shoulders i have 3-4 each
 7 years ago '05        #4
Rubix 
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Depends on intensity and total weekly volume.

I only do one exercise, one set for each bodypart but I hit it twice a week at high intensity. In a traditional split routine, I'd do a total of 15-20 sets for large muscle groups (3-4 exercises) and 9-12 for smaller muscles groups - like bi's, tri's, calves (3-4 exercises) per week.
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 7 years ago '09        #5
EnricoChiesa 30 heat pts30
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incorporate some chest into your workouts to give them more balance it will save your posture, i'm not a fan of all back then all chest days but, its yo call. also depends what training system your targeting cos diff systems have diff exhaustion lvls
 7 years ago '06        #6
Jnunez21 
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one thing that everyone should really consider is that there r so many muscles that make up ur back and only one big flap of muscle that makes up ur chest...when someone works out their chest, i usually do 3 to 4 works outs, bench, incline, decline, etc...the back should actually be around 6 or 7...u have ur traps (which can be broken up into 3 parts depending how u look at it), lower back, and ur lats...each of those muscles could be treated like ur chest n trained with more excersices so something like back should def have its own day....
 7 years ago '04        #7
enetblazin4eva 4 heat pts
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There is a lot of variables to factor in here: weekly body-part split, sets, reps, lifting to failure / warming-up for multiple work sets and of course goals & nutrition.
 06-22-2010, 03:33 PM         #8
tech5c 
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I don't worry about how many exercises I do but rather how many working sets.

I usually do around 6-9 working sets per bodypart.
 7 years ago '06        #9
therulersback  OP
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 Jnunez21 said:
one thing that everyone should really consider is that there r so many muscles that make up ur back and only one big flap of muscle that makes up ur chest...when someone works out their chest, i usually do 3 to 4 works outs, bench, incline, decline, etc...the back should actually be around 6 or 7...u have ur traps (which can be broken up into 3 parts depending how u look at it), lower back, and ur lats...each of those muscles could be treated like ur chest n trained with more excersices so something like back should def have its own day....
correct me if im wrong, but i always thought itd be better to train traps with shoulders. like doing exercises such as military press or snatch did more to work the traps than lat pulldown or bent over rows.
 7 years ago '04        #10
enetblazin4eva 4 heat pts
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 therulersback said:
correct me if im wrong, but i always thought itd be better to train traps with shoulders. like doing exercises such as military press or snatch did more to work the traps than lat pulldown or bent over rows.
Technically the Trapezius' is part of the posterior of the body. Doing a body-part split, it is synergistic to train deltoids and traps while others believe the traps are part of the delts. Not isolating traps on back day will allow more sets of deads, rows and pull-ups.
 7 years ago '06        #11
therulersback  OP
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 enetblazin4eva said:
Technically the Trapezius' is part of the posterior of the body. Doing a body-part split, it is synergistic to train deltoids and traps while others believe the traps are part of the delts. Not isolating traps on back day will allow more sets of deads, rows and pull-ups.
gotcha. thanks for the clarification
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