At one
exercise per muscle group you reduce the chances of overtraining.Yes, it is still possible to overtrain on this kind of workout but when compared to a regular split routine, where you do multiple exercises for a single muscle group in one training session, super sets, drop sets, rest pause sets etc. the chances of overtraining are smaller.
Next thing to consider is the number of
exercises per each muscle group.
After you've done a compound movement, the general recommendation is two
exercises per muscle group.
Stop repeating your favorite
exercises per muscle group.
In practical terms, this would translate to about 5 repetitions per
exercise per muscle group.
The first thing you want to do is choose one
exercise per muscle group (legs, chest, shoulders, back, abs, biceps and triceps.
2
exercises per muscle group, 3 sets, 6 - 8 reps per set with 60 second breaks between sets for recovery.
For these workouts, I like to do 3 different
exercises per muscle group.
So I do 3 sets of 5 reps for 3 different
exercises per muscle group.
For example, if you're working on fitness and weight loss, you may want to start with a total body routine 2 - 3 days a week with a couple of
exercises per muscle group.
Not exact matches
The American College American recommends stretching each of the major
muscle groups at least two times a week for 60 seconds
per exercise, so choose your stretches based on your workouts and which areas you're targeting.
That means picking at least one
exercise for each major
muscle group and performing 1 to 3 sets of 8 to 12 repetitions
per exercise.
In addition, athletes should have at least two to three months off
per year from a particular sport during which they can play another sport, utilize different
muscle groups, let injuries heal, refresh the mind and work on strength, conditioning and proprioception (balancing
exercises) to reduce the risk of overuse injuries.
However, if your
exercise routine consists of large numbers of reps
per exercise, which means more than 15
per set, or if your routine is very high in sets, which means more than 20 sets
per muscle group, then a diet with no carbohydrates can be harmful.
During the years of bodybuilding, bodybuilders have used these kinds of workout programs and often focused on one or two
muscle groups per day, by doing multiple
exercises and sets for those particular
group of
muscles.
-- Each
muscle group is trained with only one
exercise per workout session.
In my experience, the typical approach of blasting a
muscle group once
per week for an insane number of sets and
exercises simply doesn't work for the majority.
-- Drop the number of
exercises to only 2 - 3
per muscle group.
-- He usually works out 6 days a week and takes 1 day of rest on the seventh day — He does 3 - 4 sets
per exercise — He trains biceps and triceps on the same day — He trains all big
muscle groups once a week (legs, chest, back and shoulders) and the small ones twice a week (triceps, biceps, calves)-- His favorite
muscle group are the legs, which is why he trains them on Saturday when he has the most time.
To improve strength, you should start using 6RM to 8RM with multiple sets from 3 - to - 5 and 2 - to - 3
exercises per major
muscle group.
But taking just a few minutes
per week to do the BEST
exercises for this
muscle group makes....
You CAN and should train your bodyparts more frequently, especially if you're using
exercises that overlap, e.g. deadlifts and squats both stress similar
muscle groups yet you could work deadlifts on a «back» day and squats on a «leg» day and still call it working a bodypart once
per week.
5) Make sure that you work out each major
muscle group twice a week with 8 - 12 repetitions
per exercise.
It would still be 300 reps
per muscle group but spilt into 2
exercises..
Twice a week (can be on your cardio off days, depending on your time availability), do a full body workout,
exercising all of the major
muscle groups (1 to 2
exercises per group).
Aim for 20 - 50 sets total
per workout and make sure you pick an
exercise for each
muscle group,
exercises that work multiple
muscle groups (our metabolic training programs) are even better!
Aim to complete these
exercises at least 2 times
per week, but ensure you leave a day between to rest to allow your
muscles to recover, you can still work other
muscle groups that you have not used.
Even if you
exercise the same
muscle group twice
per day, you'll still probably have enough
muscle glycogen to perform well in the second workout.
Compared to four steady - state 30 minute treadmill
exercise protocols
per week in the control
group, the Tabata
group (which, if you do the math, was performing just 16 total minutes of
exercise per week) saw massive gains in both aerobic capacity and
muscle endurance, and there's plenty more Tabata research to go around.
Physical activity guidelines for adults from the Centers for Disease Control and Prevention recommend at least 150 minutes of aerobic
exercise per week, and at least twice - weekly
muscle - strengthening activities that work out all major
muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).