Because the main exercise will be both the heaviest and the hardest lift you are going to do that day. I want to set you up for success. The kind that gives you the biggest return on your investment. The best of the best are exercises that are close variations to the big four and the vertical pull. You can and should find a variation that you can do with a full range of motion, and without pain. If you cannot perform any of these primary exercises, then I will show you how to make some modifications.
More on that below. Okay, so now you have your main exercises selected. As you can see, the secondary exercises are designed to be less taxing than the primary exercise. By the way, be sure to check out our FREE E-book that goes over all of the best compound exercises for each muscle group to include in your workout plan. Perhaps you want to see a complete list of exercises that can be your main exercise or your secondary exercises.
That is why we compiled this list of the 46 compound exercises that build muscle mass efficiently. These exercises have been hand-selected to be some of the most useful variations you can choose from.
Now that you have selected your primary and secondary exercises, it is time for you to start creating your program. A split refers to how your workouts are divided. In general, there are only three that you should consider.
You can choose to train all of the major upper body movements on one day, followed by all of the major lower body splits on another. You should consider this split if you are an intermediate. All you do is mix and match exercises from both the upper body muscle groups and the lower body muscle groups into the same session.
You should consider this split if you are a beginner. The third option is the push-pull split. You train all of the pushing or pressing muscles on one day, and all of the pulling muscles on another.
You cannot go wrong with either of these three approaches. In order to learn which one you should do, check out our complete article on the topic here. This is the most inefficient way to train. However, if your goal is purely to get big muscles, a bodybuilding split can be beneficial. Either way, I suggest you focus on building stronger muscles first.
In other words, how many workouts per muscle group , or how many times a week should you train each body part. A recent meta-analysis of 25 studies tried to answer this question. They found that there was no significant difference in muscle mass between training each body part 1, 2, or 3 times per week, provided the total training volume was equated amongst the groups.
With that in mind, this study only focused on hypertrophy aka muscle growth , and not necessarily on strength gain- which cannot be ignored. In my opinion, it is better to train each muscle group more than once per week as trying to do a lot of volume in one session will lead to. I recommend that you do work in the rep range for the vast majority of your training.
Whatever rep range you choose, just make sure that you stick to that range for at least weeks and stay consistent per exercise. For example, if you do the squat for 3 sets of 8 repetitions, do not jump to 3 sets of 3 the following week and then 3 sets of 12 the next.
Keep the reps relatively stable per exercise. We have written an entire article on training volume and optimal rep ranges which you can find here. A set is a group of consecutive repetitions. If you are low on time, stick with 3 sets, and do supersets.
Just start slow. Do exercises for a week or two and see how you feel. If you feel really fresh, and want to do more exercises per day, then start by adding one more. Just make sure that your body can handle 5 exercises per day and make sure that you actually have the time to do this many exercises as well. So how many exercises per muscle do you need to do if you only want to build a specific body part?
Instead of mixing and matching exercises per workout, you will center your secondary exercises around that specific muscle group. Ideally, you will target that specific muscle with one large primary compound exercise, followed by secondary exercises that further train that muscle. It is okay to use isolation exercise per day to target your specific muscle, provided you have done a compound primary exercise.
This helps to prevent muscular imbalances. Unless you are specifically competing in some type of sport, I do not recommend that you work out more than once per day. However, if you are a competitve athlete, it can be beneficial to exercise twice per day. Your coach can help tailor a workout program that involves twice a day training.
In addition to your resistance training workout, you should also walk as much as you can on a daily basis. Walking is the most underrated exercise that few people take advantage of. The WCT Strength Program already takes all of these principles into consideration and provides you an easy to follow week template.
This template tells you how many exercises you should do per workout, what exercises to do, how many sets and reps you should do, and how to increase the weight. Learn more about them here. Hey, great article. I do however have a bench and dumbells lbs at home. I do not have an Olympic bar either although I have been looking into getting a foldable wall mounted squat rack with bar. Any suggestions on what I could change in your split workout with the limited equipment I currently have?
Any suggestions would be appreciated! Hey Jon, Thanks for your comment. You are definitely on the right track. Great post here, would it be possible to do all compound excersises? At the moment one of my plans is Day one Floor barbell press dont have a squat rack Bent over barbell rows Standing barbell press Chin ups. Day three Inc one arm dbell press only way to get them heavy enough Bent over row dbell Curls to shoulder press Press ups.
Do you have any way to progressively overload the exercises over time? Today, you are going to learn how many exercises per workout you should do how many exercises per muscle group you should do and how to structure your workouts to maximize the little time you have to exercise.
Keep reading. Disclaimer: Although we are doctors and personal trainers, we are not your doctors. The ideal number of exercises per workout session is exercises. This holds true even if your goal is weight loss, build muscle mass, or improve your health and fitness Let me explain further. The 5th and 6th exercises of the day will be mediocre at best.
The next question is- how many exercises should you do per muscle group? Here is a simple muscle chart just to give you an idea. So how do we overcome this issue? You pick the best exercises that train multiple muscle groups at once. All in all, there are only 6 basic movement patterns that you need to do. That way, you can accumulate a lot of training volume for multiple muscle groups. Subjectively, method 1 circuit training keeps my heart rate up, and I can get through the whole training cycle much quicker because I'm not waiting in between sets.
When I use method 2, it feels like my muscles are more exercised. Pick one and go with it. When you stop making gains, try the other method. Lots of things to talk about. What is your goal? Muscular conditioning? Body building? Or raw strength?
Do you want to lift to augment a specific sport activity? Circuit training will lean you more towards cardio and favors muscular conditioning and endurance if you move from exercise to exercise quickly.
This kills two birds with one stone. You get cardio and muscular conditioning. This approximates your current regime. With circuit training you will not develop explosive strength. NEVER to fatigue. You will get strong very fast. You risk injury lifting that close to max with compound lifts. And you don't get those nice big muscles everybody wants.
But you only need to spend half an hour at the most lifting. You just have to do it more days per weak. If you lift the same exercise in consecutive sets, like your friend suggests, it depends on the rest period between each set and what percentage of you max you're doing and how often each week you do that exercise as to the desired effect. Mostly non-compound lifts.
It is safe, efficient, and you SEE results pretty quickly. That is because you are NOT doing cardio. I find this method mind numbingly boring. It means I have to do extra cardio and more exercises per body part. If you want to get big DON'T do cardio on the same day you lift.
Lifting to failure especially with machines instead of free weights , after you plateau, you won't get as strong going to failure every lift. You will actually be training your muscles to fail. If your goal is general health? I think continue with your circuit training because you like it. If your concerned about gains? Put one day per week of two or three 3x10 to failure lifts in there.
You will see results. But make them simple compound lifts.
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