Most of the beginner evens some gym enthusiasts feel nervous as they don’t know How Many Exercises Per Workout Session they should do. Don’t worry we are here for you. In this article,
we will discuss in deep about the optimal number of exercises you should perform per workout to build the maximum muscle mass possible.
So let’s make it clear
Contents
How Many Exercises Per Workout Session?
The most appropriate answer is 3-5 exercises per workout session. It’s a proper number of exercises that you should perform per workout to train any muscle group.
Whatever your goal is to fat loss, gain muscle, or a healthy body, it will be the ideal number to start. As a beginner, you can start with a lower number and gradually increase the number when you feel set.
On the other hand, experts can go for a large number of exercises to stimulate their muscles.
Why 3-5 Exercises are best?
You may notice some people perform lots of exercise in a season. They do certain exercises that they familiar with for the targeted muscle. However, it’s not true the more you will exercise the more muscle will grow.
If you do proper exercise and follow the ideal workout schedule, then 3-5 exercises will be sufficient.
Al you have to do is ensure that you are using all the muscle in that particular muscle group.
For instance, your legs have four different muscles:
- Quads
- Glutes
- Hamstrings
- Calves
Now you have to make sure that the 3-5 exercises that you will include will hit all these four muscles with enough strength.
Even if you train in an upper-lower split or do a full-body workout, you have to follow the rules. 5 exercises are enough to train the whole body muscle.
Why You Shouldn’t Go For More?
In this section, we will discuss some major reason why you shouldn’t perform more
It may hamper your performance
A handful of exercises may annihilate the muscles rather than building up. Besides, it’s not a smart idea to do variety in every session.
If you do plenty of exercises, you will be unable to concentrate on a specific one. Even for the best result, it is recommended to give full attention to the specific number of exercises and exercise with proper intensity.
More time consuming
About one hour in a day is enough for an intense workout session. Conversely, more exercise will take more time to perform and it may cause you unprepared for the next day. So be smart and get results day by day.
Fatigue
If you start with good intensity, you won’t be able to do the fifth exercise. If you think about the sixth or seventh exercise, it would be impossible and you will feel too fatigued.
Finally, you won’t get any advantage from this type of exercise.
Overtraining
After performing lots of exercise in a long workout season, there is a change of causing overtraining. So do less exercise with full intensity and focus and get the most out of it.
Choose Your Exercises Smartly
Picking exercise smartly greatly helps to get the best advantage from the workout. Let me clear you
Add mix Exercises in Your Workout plan
A compound workout means joint works and multiple muscles at the same time.
- Squats
- Barbell bent-over rows
- Pullups
- Deadlifts
- Bench Press
- Barbell overhead press
- Pushups
- Upright rows
These are some of the common exercises that you should add to your work out plan. Usually compound exercise help to train a body like a single part and provide overall development of the body.
Because of this reason, compound exercises are more helpful than other exercises. Here are some other benefits that the compound exercise offers.
- Improves your cardiovascular ability
- Offers more in less time
- Builds more muscle
- More strength and power
- Burns more calories
- Develops intramuscular coordination
Do them at the beginning
As a beginner, this compound exercise will be the most suitable one to start with. Even you can begin with one or two compound exercises at the earlier stage
Why?
As it is one of the hardest and most helpful exercises, so you find it difficult to perform some step for the first time. However, by doing this exercise you can lift the maximum weights effectively.
So do it with your maximum concentration and energy level.
Here is some issue that you should keep in mind before starting compound exercise.
- Do an appropriate warm-up before starting the workout. It will prevent you from injury.
- Take more time to get rest as your muscle needs plenty of time to recover after doing a compound exercise
- To lift a heavy load, ensure that you aren’t compromising with your form.
- After that, do 2-3 Isolation Exercises
After following all the processes, now you can do some isolation exercises. It’s a type of exercise where just a single muscle and joint is involved.
For example, leg extension for quads, dumbbell bicep curls for biceps, etc. besides, this exercise is not as tough as a compound exercise. Even these exercises will helo you isolating any weak point if you have. Finally, you can finish your work out the season with some stretching and cardio if you want.
Final thoughts
Let me highlight this broad article “how many exercises per workout” in short
- 3-5 exercises per workout are sufficient
- More exercise won’t give you more results at the end of the day. On the other hand, it may cause
- Reduced performance
- Fatigue
- Overtraining
- So train smartly, not just hardly
- Start with a compound exercise
- Do at least one or two compound exercises
- Then does an isolation exercise
- Lastly, finish with some static stretching
Hopefully, you find this simple yet informative article helpful. Thanks for reading till the end. Even if you have a further question let us know through the comment box below. Our experts will get back to you soon.
