How Many Exercises Should You Do Per Muscle To MAXIMIZE Growth?

Summary

In this fitness-focused video script, Dr. Mike from Renaissance Periodization addresses the common misconceptions about the number of exercises needed per muscle group for optimal muscle growth. He debunks the idea that more is always better, citing research suggesting that 3 to 12 sets per muscle per session are ideal, with over 12 sets being excessive. He emphasizes the importance of focusing on a few exercises per session to maximize mind-muscle connection, reduce fatigue, and enhance training efficiency, advocating for a smarter, not harder, approach to workouts.

Takeaways

• 💪 The optimal range for sets per muscle group per session for muscle growth is between 3 to 12, with more than 12 sets being overkill and fewer than 3 sets potentially limiting growth.
• 🏋️‍♂️ It's unnecessary to target every part of a muscle group in a single session; focusing on one or two exercises per muscle group can be sufficient for effective training.
• 🔍 Most muscles have one to three main functional elements or angles to target, making excessive exercises for a single muscle group redundant.
• 🤔 The idea that more exercises are better comes from pro-bodybuilders' routines, but this approach may not be as effective for the average person.
• 🧠 The mind-muscle connection improves as you progress through sets of the same exercise, which can be disrupted by frequently switching exercises.
• 🏃‍♂️ The efficiency of a workout can be reduced by the time spent switching between exercises and the loss of momentum in training.
• 📉 Doing too many exercises can lead to psychological fatigue and decrease the quality of the workout.
• 🔄 Limiting the number of exercises allows for greater variety in the long term, as you can cycle through a larger pool of exercises without repetition.
• 🚫 Overdoing exercises can lead to boredom and a lack of stimulus, reducing the effectiveness of the workout.
• 🛑 It's important to prioritize the quality of sets over the quantity, focusing on maintaining good form and mind-muscle connection throughout the sets.
• 🎯 For most people, even those seeking advanced hypertrophy, sticking to one to two exercises per muscle group per session with multiple sets can yield excellent results.

Q & A

What is the optimal number of exercises per muscle group per session according to the script?

The script suggests that the optimal number of exercises per muscle group per session is between three and twelve sets, with one to two exercises per muscle group, focusing on high-quality work rather than quantity.

What does the script refer to as 'junk volume' in the context of training?

'Junk volume' refers to doing more than twelve sets per muscle group per session, which the script suggests is overkill and not beneficial for muscle growth.

Why might doing fewer than three sets per muscle group be insufficient according to the script?

Doing fewer than three sets per muscle group might be insufficient because it may not provide enough stimulus for optimal muscle growth; the script implies that more sets could lead to better results.

What is the script's stance on the necessity of training every part of a muscle group in one session?

The script argues against the necessity of training every part of a muscle group in one session, suggesting that it's more effective to focus on a few exercises and vary them over different sessions throughout the week.

How does the script address the concern of boredom when doing the same exercises repeatedly?

The script acknowledges the issue of boredom and suggests that switching exercises that have the same functional requirements can help counteract it, while still maintaining the effectiveness of the workout.

What is the script's advice regarding the number of exercises for the back muscle group?

The script advises that for the back muscle group, one to two exercises targeting the lats, erectors, and mid-back are sufficient, emphasizing that additional exercises beyond this point may be redundant.

What is the script's opinion on the common practice of doing multiple chest exercises in a single session?

The script criticizes the common practice of doing multiple chest exercises in a single session, suggesting that it often leads to redundancy and overtraining without significant benefits.

How does the script suggest organizing training sessions for different muscle groups throughout the week?

The script suggests organizing training sessions by prioritizing different parts of a muscle group on different days, allowing for a more manageable workload and preventing overtraining.

What are the potential benefits of focusing on fewer exercises per session mentioned in the script?

The potential benefits include improved mind-muscle connection, better technique, reduced psychological fatigue, and the ability to maintain a fresh set of exercises for variety and stimulus over time.

How does the script compare the efficiency of doing multiple sets of one exercise versus switching exercises every few sets?

The script suggests that doing multiple sets of one exercise allows for better groove and technique, leading to more effective workouts. Switching exercises too frequently can disrupt this groove and lead to inefficiency.

What is the script's view on the common misconception that more exercises and sets always lead to better results?

The script challenges this misconception, arguing that more exercises and sets do not necessarily lead to better results and can often lead to overtraining and inefficiency in workouts.