How many different exercise per body part

[mast_kalandar]

How many exercise one should do per body part. I do 3 sets (8-10 reps) per exercise.

I read an article that if total number of reps(for one body part) exceeds 100 that means we are not working hard. want your opinion on this.

Would appreciate if you can tell me sequence of exercise to follow for chest and shoulders.

[chazzy1864]

However many you need to properly stimulate teh muscles, while still allowing you to adequately recover from the workout.


General numbers are 12-18 work sets per body part, per week.

[mast_kalandar]

However many you need to properly stimulate teh muscles, while still allowing you to adequately recover from the workout.


General numbers are 12-18 work sets per body part, per week.

but how can i find out the end point, i mean how to judge that i'm not over training.

[DJAuto]

but how can i find out the end point, i mean how to judge that i'm not over training.

You will know once you over-exert yourself. The acute symptoms are clearly decipherable.

Personally, I prefer 4-8 movements per muscle group.

[chazzy1864]

but how can i find out the end point, i mean how to judge that i'm not over training.

You'll have to pay attention to your body and be teh judge yourself.


Signs that your body is telling you to rest:

You feel run down
You are getting smaller and/or weaker
You have lingering colds or headaches
Would rather see your dentist (or any other unfun activity) than train

There are others, but if you have signs similar to those, then yes, go ahead, take half a week or a week off. Let your body recuperate, then go back to the drawing board, to see how to optimally workout, without burning yourself out again so quick.

[mlalahoi]

What are you goals? If you are trying to drive up the numbers on your big lifts, you need fewer exercises, two movements per area, one big lift and one accessory lift with 3-5 sets of 3-5 reps. IF you are bodybuilding (going for mass and not caring about strength) then you need 3-4 exercises per body part with relatively high volume (3-5x8-12). "going in the middle" is wasting your time. Pick a specific goal and work towards that for several months, then re-evaluate and change plans if you want to work on another aspect.