How Many Exercises Per Workout? | Is More Better?

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The number of exercises you need to do each workout varies depending on your experience and goals.
It won't surprise you to know that more is not always better, and in fact there is a systematic way to figure out the right number of exercises for your workouts. By the end of today’s video you will have a solid understanding of how many exercises you should do in your workouts to help you meet your goals in a time efficient way.
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TIME STAMPS
0:25 How many exercises in an effective workout?
1:00 What the number of exercises is actually measuring
2:06 Sample Workout
3:20 Number of exercises in a de-load, or a strength workout
4:25 Number of exercises in a beginner workout
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About me: I’m a Strength Coach and Personal Trainer, and I love my job. I have degrees in Kinesiology and Exercise Physiology, and have been helping people get stronger and move better full-time since 2009. Through working with all kinds of different people ranging from elite basketball athletes to active seniors, I’ve learned that the “secret” to effective training is to take a long-term approach. The day you stop training is the day you stop improving, so training programs must be structured in a way that keeps our joints healthy and mind engaged while we build a strong and powerful body. Through sharing information and training tips here, I hope to help more people train for the rest of their lives.
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Disclaimer: All information here is for informational, educational, or entertainment purposes and should not be construed as personal exercise advice.

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Опубликовано:

4 фев 2021

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Комментарии : 35

@phoebelee55 2 года назад

Thank you

@owenbrady1425 2 года назад

This was a good video it really helpt so thank you.

@trainforever1142 2 года назад

Thanks for sharing! Glad you found it helpful.

@johncliffalvarez6513 11 месяцев назад

Taking all this into consideration and recognizing that the number of exercises per muscle group is highly individualized, does determining the optimal number of exercises within one session fall under the same context? Alternatively, is there at least a range to work from that ensures a comprehensive full-body workout, equally developing each muscle group, while avoiding imbalances and optimizing time and energy/effort output? This approach would also allow the trainee to steer clear of unnecessary volume (junk volume). For instance, I personally train 3 times a week, focusing on a full-body routine to target each body part directly 2 to 3 times weekly with the appropriate volume. Despite keeping my intensity high and volume at a low to moderate range, I still find myself spending over 2 hours in the gym and feeling depleted by the end.

@doctrina3344 2 года назад

Does that mean that if I am an advanced lifter I could hit 6 exercises 4-5 sets with low reps and then repeat that same muscle later on that week with 8 exercises 3-4 sets with high reps?

@trainforever1142 2 года назад

I wouldn't go about it this way. Some exercises work better in lower rep zones, others in higher rep zones. It would be hard to come up with 6 better low rep exercises for one muscle group, and then 8 better high rep exercises for that same muscle group. Likely better to do a mix of both in one session. Also helpful to look beyond the one body part per training session paradigm.

@Aminoco 3 года назад

Thanks for this! Very informative

@trainforever1142 3 года назад

Thank you!

@Aminoco 3 года назад

@@trainforever1142 🙌🙌

@godislove.6563 Год назад

I do push pull leg for calisthenics 6x a week and I have been training for about 1 year and 7months. For push days i do 34 sets (3-4 sets per exercise) and 10 exercises and for pull days the same sets and exercises. For legs 32 sets and 11 exercises. Is it to much? How many sets and exercises do you recomend?

@trainforever1142 Год назад

The information in this video is more geared towards strength and hypertrophy training, where the lifter is training close to failure on most sets. It doesn't apply very well to calisthenic training. It's very difficult to say how much is too much without knowing a lot more about the person exercising, as the key indicators are things like are you making progress, are you recovering well, etc. Good luck with your training.

@godislove.6563 Год назад

@@trainforever1142 Thanks God bless

@rafaelleandro007 2 года назад

6 exercises with 3 sets focusing on strenght and hypertrophy/ calisthenics skills could be done in 1 hour (frequency: 2 - 3x per week)?

@trainforever1142 2 года назад

Yep!

@simplycalisthenics1412 2 года назад

Finally something that's trains calisthenics! How do you like my split? 3x vertical pull 3x vertical push 3x horizontal push 3x horizontal pull 3x dips to get more chest volume then I'll do some isolation exercises like curls face pulls etc

@simplycalisthenics1412 2 года назад

And all in hypertrophy rep range because my body responds better to it

@trainforever1142 2 года назад

@@simplycalisthenics1412 I would need a lot more info to really understand what you're doing, but more importantly I can't input on individual programs in this setting. I appreciate your comment and enthusiasm for training!

@simplycalisthenics1412 2 года назад

@@trainforever1142 so should I stay at 12-14 sets per muscle group per week, and just increase reps and weight instead of sets?

@akhilrayal39 2 года назад

How many excercises in push pull leg ..for beginners

@trainforever1142 2 года назад

3-6/workout would cover the range for most people

@Josee650 7 месяцев назад

I do 5 days a week. 7 exercises a day with 4 set each. That’s a total of 28 sets a day. Is that good or doing to much? It takes me about 1 to 1 and a 1/2 to complete.

@trainforever1142 7 месяцев назад

It's tough to examine these things in total isolation. 28 sets is a lot of volume in one session, but that depends on other variables, mainly, intensity. One way to investigate these things is to experiment with program structure and tracking results to see what works best for the individual given their goals.

@GeorgeGreenfield-ew1rm 7 месяцев назад

I go to the gym 4 times a week, everytime I do 14 exercises ( at 3 sets of 12) , I'm aware that this is probably excessive considering I'm a 17 year old beginner lifter (4 months) who can barely see any muscle without flexing, but I just have no clue which exercises to cut and which ones to keep/ rearrange into different days. Does anyone have any advice on how to fix this?

@trainforever1142 7 месяцев назад

Hi there, I can try to provide some general guidance. In the vast majority of cases, this is more volume than needed. For a lifter in this situation, the goal would be to reduce volume and increase intensity. There are different ways to measure intensity, but basically, it's how hard the lifter is working in a given set. If someone can do 42 working sets (3 sets x 14 exercises), they would likely find their workouts more effective with higher intensity effort per set, and less sets. As for what exercises to cut, that can be tricky for sure. A good starting point is to group things into movement patterns. For example, horizontal pulling exercises like seated row, dumbbell row, or chest supported rows are all in the same category. They are going to train similar muscle groups. Maybe not all of them are needed in a given program at the same time. Exercises can be rotated in and out. The same approach can be applied to all movement patterns. Good luck with your training.

@GeorgeGreenfield-ew1rm 7 месяцев назад

@@trainforever1142 Ah thanks mate, very helpful 👍 Although when you say "reduce volume" do you mean go to the gym less days or just decrease the amount of exercises and sets?

@trainforever1142 7 месяцев назад

@@GeorgeGreenfield-ew1rm Great question. Fewer exercises and sets.

@ishaslam 2 года назад

Hiya, could I please get advice off you, Il explain my workout 5 days a week. day 1 Chest 6 exercises + triceps 3 exercises. Day 2 Back 6 exercises + biceps 2 exercises. Day 3 Shoulders 6 exercises + forearms 5 exercises. Day 4 Biceps 5 exercises + triceps 5 exercises. Day 5 Legs 6 exercises. Is my routine ok.

@trainforever1142 2 года назад

I can't give personalized advice in this setting. What I can say is that if you categorize your exercises into upper and lower, you'll notice that you have 38 upper body exercises and 6 lower body exercises per week.