[elisa822]

Okay, so I'm still learning but I think it might be time for me to move on and try some new things.

My question is when someone says they're working their upper body or even just biceps and shoulders (for example) how many different exercises are you doing per muscle? What's a good number?

I thought I heard two exercises per muscle group but I could be wrong. I found a great website that separates workouts by muscle group and then by weather you want to work with machines, barbells or dumbells. I love it and I love finding new exercises but I'm still at a loss as to how much.

And how many reps/sets. Until now I was just doing one exercise per muscle and three sets of 8-10, depending on the weight.

As always...all input is appreciated!!

[northernbelle]

How many exercises you do is entirely up to you. You can do sets of 1 exercise, sets of 2 exercises, and so on.

During a seminar I attended this past summer, it was mentioned that multiple exercises may be better than one exercise at the same time, as it gives multiple stimuli; example, 1 set of 3 different exercises for that muscle is better than 3 sets of 1 exercise. You must vary the reps/sets/exercises and periodize the intensity as usual.

If someone is working on improving an exercise, then obviously, you have to do that exercise to progress.

As to how many sets/reps, that depends on your goals. Each rep range stimulates the muscle in different ways. High reps (12+) build endurance; medium reps (8-12) build mass, and low reps (1-8) build strength. Again, vary the rep range to hit all three, or stick to one if you choose.

The number of sets also depends on your goals. For a recovery time, say a month when you want to take it easy, 1 set each is okay. For massive building and strength, some people go up to 6-8 sets each. For the average person, 3-5 sets is good.

I usually do 2-3 exercises per muscle and a total of 4-6 sets, but it varies. Any more, and it would take too long to workout.

As with anything else, the trick is to vary your approach.

[Meg]

Elisa, like Belle said, there's no right or wrong answer to this question.

I personally do a five-day split of back, shoulders, legs, arms (bi's and tri's), and chest in a week. Typically I do 5 to 6 exercises, 3 - 4 sets of each. That adds up to a total of between 15 and 24 sets; my average is probably 18 - 20 sets. I tend to work in the 8 - 12 rep range and get done in about an hour.

The number of exercises per muscle group is going to vary depending on the kind of split you do. The more muscles you work out per session, the fewer exercises per group you'll do. You'll probably end up with the same total number of exercises and sets, but they'll be split up among different body parts. For example, let's say you're doing back and bi's - you wouldn't do as many exercises per muscle group as I do since you'd be doing twice as many muscle groups in one workout. I think a good rule of thumb is that you want to be done in an hour or less and for me that's about 18 - 20 sets.

I think I'm the oddball here, but I try to do a different workout every time. There aren't that many different exercises so I change the equipment (DBs, BB, cables, machines), hand positions, bench positions, use one-arm or alternate arms etc. My absolute rule is that I'll never do the same exercise in consecutive workouts. That being said, there are certain exercises that show up a lot in my workouts, like squats, pullups, pushups and the other great compound exercises.

Have fun trying out all the new exercises! It keeps working out fresh and exciting.

[MissDee]

I've been following "New Rules of Lifting", which does not do bodyparts. It's a balanced workout, with emphasis on the big compound lifts. But there are very few isolated lifts, like curls and kick-backs. Workouts are organized by movement - squat, deadlift, lunge, lift, push, pull, twist. It's hard work, but not for everyone, but I think it's an efficient use of gym time.

[sportmom]

Elisa, I do the 2 exercises for each part like you mentioned. I follow the BFL regimen which is 2 exercises and 3 sets for each with decreasing reps but increasing weights. So like 15 reps on 8#, 12 reps on 10#, and then 10 reps on 15#.

Please share the name of the website you mentioned, it sounds like exactly what I need right now.

[elisa822]

This website isn't the "friendliest" to navigate and I'm still finding my way around but what I've found so far has been great for me. Maybe it's not new to anyone else but here it is.

http://www.exrx.net/Exercise.html

From this link try clicking on Instructions on the right hand side, under Develop a Workout. From there you can choose the type of workout (full body, two day split etc.) and then it goes on, choose legs for example and then quads and then finally there will be three sections for machines, barbells and dumbells and little tiny videos showing how the exercises are done.

Lots and lots of good stuff. Hope you like it.

Oh..and thanks to everyone for all the great information!!

[northernbelle]

exrx.net is my bible. I refer to it at least once a week.

[elisa822]

I figured that I wasn't the only one to find this site! It's new to me though. I was just surfing one day looking for different exercise ideas and then I bookmarked this one because it had so much information.

Glad to know other people like it too!