Posted on April 3rd, 2018 by Jon
Have you ever Googled, or asked, or just generally wondered “How many exercises should I perform for each muscle group when training”?
The truth is there is no right or wrong answer to that question. My advice is to try and keep it as basic as you can. The basic exercises and movements tend to be the best, and the most beneficial. You can search all over social media, and in magazines for a whole host of different exercise that look fancy and like they’ll give you the best results, but in reality they are complicated to execute and you’ll struggle to get the right technique.
The reality is you’ll get optimal results from hammering the big compound lifts; squats, deadlifts and bench press. You can throw cleans and snatches in there too if you like, but remember these are more advanced (I would only recommend these once you have mastered the three main lifts, and if you have someone qualified to teach you proper form and execution).
And whats the best way to master the three main lifts? Training. With a lot of sets and reps. When I’m training, I try to spend around 45 minutes to an hour on a compound lift, getting in plenty of sets with varying weights.
Why? Because if you’re training is based on splits, (i.e. day 1 – chest and triceps, day 2 – back biceps, day 3 – legs) these lifts will hit every muscle within that split. So straight away, by just getting in loads of sets of the big lifts, you will have worked every part of the muscle without having to break things down further, for example splitting back into lats, traps, rhomboids, etc.
Once you’ve hit the big compound lifts properly, you should only need to add a few accessory exercises to finish off your workout. So, no matter what you’re training, the big compound lifts should be the number one priority in your workouts.