How Many Exercises Per Muscle Group?
I do 3 sets of 8-12 reps per exercise. But, how many exercises per muscle group? For example, Chest, triceps, and shoulders, I do bench press. By the time I’m done I’m fatigued. (Can’t do push up or triceps dip)
Should I still try to do more exercises?
You probably going too heavy, too soon. The more heavier the weight, fewer the reps. Try at 60% of your 1 rep max. The most important thing is to rest a day between same body parts. The inability to proceed is a sure sign of trying to lift too much. By doing 60% of your 1RM, your body will adapt. Also try “girl” push-ups, that is, doing it on your knees. If you are still having trouble, you’re just out of shape. Don’t feel bad, we all started there. Don’t neglect your core, try Pilate’s on your off days. It’ll boost your weightage, and protect you from injuries.
Unless you are planning to be a bodybuilder, don’t waste your time with the kind of workout regiment you just described. I’ve been in the iron game for over 25 years and have made all the mistakes. The type of workout you describe is for bodybuilders, period.
I don’t know exactly what you are trying to accomplish but most people will benefit from doing compound exercises. For example, the clean and press or clean and jerk works almost every muscle in the body. Try 3 sets of 5 reps of heavy clean and jerks for example. Tricep pushdowns work just triceps for the most part.
You could essentially get a great workout by doing a heavy push and a heavy pull exercise. Bench press and deadlifts or military press and cleans. You get the idea.
There really isn’t one perfect workout for everybody but as a general rule of thumb, 3-5 reps is best for building strength. If that’s what you want.
Think of it this way. If you are playing a sport, football for instance, imagine you sprinted across the line and chased down the quarterback. You catch him, wrap him up and tackle him. What muscle are you using? The answer is all of them. Why not train them all in conjuction with each other.
I wish I had somebody to tell me this when I was younger, throw away the bodybuilding mags! The guys in those magazines are using drugs to get the way they are. Most people will not experience the results they do, doing the same routines they do.
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