No matter your fitness goals – from advanced bodybuilding veterans to gym newcomers looking to add muscle definition – finding an optimal combination of exercises can take some experimentation. Beginners are advised to start off slowly with two exercises per workout session while intermediate level workouts should include three to four exercises at minimum per full-body session. So how can you identify which ones to train in and at which rep ranges?
One strategy for measuring training volume is looking at training volume – the total sets and reps you do for each body part during one week – which provides an effective means of determining how many exercises should be done by muscle group; taking into account both workout frequency and set counts per workout.
To accurately assess volume, choose an exercise that requires moving a specific weight for at least one repetition (rep or set), and count all physical movement involved in doing this task. How many reps you do may depend on how difficult or easy the weight is; more challenging exercises typically requiring less reps than easier ones.
Research-backed strength-training exercises generally suggest using weights between 80-90% of your one-rep max (1RM), usually defined as the maximum amount you can lift in 10 repetitions. To avoid overtraining, some athletes prefer using lower percentages; whatever percentage is chosen it’s essential that training includes moderate rep sets – pushing yourself too hard can even be dangerous!
If your goal is to build muscle size, increase the number of sets or decrease rest time between sets, as well as focus on strength training assistance lifts that strengthen weak links among muscles involved in primary lifts such as bench press/bicep curl combinations that strengthen shoulders/triceps so they can lift heavier more frequently which will result in gains in both strength and size. For instance, bench presses with biceps curl combinations may be particularly beneficial at building muscle size.
Bodybuilders typically prefer training individual muscle groups in separate sessions. Though performing both upper-body and lower-body exercises in one workout session can save time, doing both simultaneously may leave muscles fatigued at the end of your workout session.
Bodybuilders often divide their training sessions between push days and pull days to allow their muscles to have enough recovery time in between training sessions and prevent overtraining.