Exercises Per Muscle Group: Optimal Split for Push-Pull-Leg Routines
There's often confusion about how many exercises to include per muscle group in a workout split. A common variation is the push-pull-leg split, which divides your training into three groups: Push (chest, shoulders, triceps), Pull (back, biceps, forearms), and Legs. Let's break down the optimal number of exercises per muscle group and why a total of 9 workouts might be considered excessive.
Common Workout Split Variations
A typical push-pull-leg split schedules your workouts as follows:
Push exercises (chest, shoulders, triceps): Monday or Chest Tris Pull exercises (back, biceps, forearms): Wednesday or Back Biceps Leg exercises (quadriceps, hamstrings, glutes): Friday or Leg DaySome prefer to split their push and pull exercises further, focusing on individual muscle groups on specific days, which can look something like this:
Monday: Chest Triceps Wednesday: Back Biceps Friday: Quads Hamstrings Saturday: Glutes ForearmsEach muscle group is then worked on at least twice per week to ensure optimal muscle growth and recovery.
The Optimal Number of Exercises Per Muscle Group
The number of exercises you should perform per muscle group depends on a few factors, including your fitness level, goals, and time constraints. Just because you can do 9 workouts in a week doesn't mean you should.
Lower-Intermediate Trainers:
3-4 exercises per muscle group: This is more than enough to stimulate growth and recovery. 4-6 sets per exercise: This range is ideal for building strength and muscle mass. Each workout session should be around 60-90 minutes, including warm-up and cool-down.Advanced Trainers:
4-5 exercises per muscle group: To challenge your muscles and avoid plateaus. 6-8 sets per exercise: This higher volume is necessary to maintain progress. Each workout session can be around 90-120 minutes, including additional training time or different exercises focusing on different aspects of the muscle.Why 9 Workouts Might Be Too Much
While a 60-90 minute workout per muscle group is feasible, a total of 9 workouts in a week can be too much for several reasons:
Recovery: Muscles need time to recover, and overtraining can lead to injuries and setbacks. Only a beginner might handle such an intense schedule, and even then, it should be monitored closely. Muscle Imbalance: Splitting too many exercises across different muscle groups can lead to unequal development. For example, if you only do back exercises once a week, significant muscle imbalances can occur. Overpadding Workouts: You might end up doing unnecessary repetitions or exercises, which won't necessarily lead to better results. High-quality, targeted exercises are more effective than volume for most people. Moderation is Key: Personal trainers generally recommend a balanced split with 2-3 workouts per muscle group per week for optimal results and minimal risk of overtraining.Putting It All Together: A Balanced Split
A well-rounded push-pull-leg split should aim for a balance between muscle growth and recovery. Here's an example:
Monday: Chest Triceps (3-4 exercises, 4-6 sets) Wednesday: Back Biceps (3-4 exercises, 4-6 sets) Friday: Legs (3-4 exercises, 4-6 sets)If you're unsure about which exercises to include, consider the following:
Chest: Bench press, dumbbell flyes, push-ups, cable crossovers Shoulders: Overhead press, lateral raises, front raises, Arnold press Triceps: Close-grip bench press, skull crushers, cable pushdowns, tricep extensions Back: Deadlifts, pull-ups, rows, one-arm dumbbell rows Biceps: Barbell curls, hammer curls, skull crushers, concentration curls Legs: Squats, deadlifts, leg press, leg curlsRemember, the key is consistency and quality over quantity. Stick to a moderate number of exercises and focus on form and recovery.
Conclusion
When it comes to the number of exercises per muscle group in a push-pull-leg split, there's no one-size-fits-all answer. What works for some might not work for others. The important thing is to strike a balance between intensity and recovery. Start with 3-4 exercises per muscle group, aiming for 4-6 sets, and gradually adjust based on your progress and feedback. Happy training!