To the gym dudes, how many kind of exercises do for each body parts?

[peter9517538246]

I've seen a friend's plan. he has like 6/7 exercises for chest and shoulder. 3/4 sets for each exercises. and 4 exercises for biceps and triceps. i dont really get it through? why are there like double more exercises for the chest and shoulder? any good advice?

[AdamThomas]

It sounds like your friend is doing way too many exercises. You're better off cutting out what you don't need and carefully choosing which exercises you do. Quality over quantity.

When I lifted weights (I've been doing more calisthenics/gymnastic stuff recently) I did well on the 5/3/1 routine by Jim Wendler which is very popular because it's effective and simple. I see you've been lifting for a year so you're probably at the right stage now to follow it. If you google it there's plenty of info on it.

[peter9517538246]

But it is his workout plan and it seemsto be working for him haha oh, ill search for that and see. Thanks a lot for the info!

[AdamThomas]

He probably still will get big on his routine but he probably doesn't need to do as much and could probably get just as big on a routine like 5/3/1.

[peter9517538246]

oh i see, i have never heard of the 5/3/1. ill read about it

[THE_Godfather]

I agree with AdamThomas that your friend is doing too much.
I work 1 major muscle group once per week BECAUSE you almost always involve a secondary muscle. When you work your chest you also work your tri's. Back you work your bi's etc.
I switch things up every other month. Chest & tri's 3 sets "X" reps 4 exercises. Then I'll switch to Bi's & tri's 4 sets 3 exercises & so on.

[peter9517538246]

I see, got it. I heard about 4 exercise too. I'll try it out. Thanks a lot for your help :)

[Protagoras]

Chest is a little bit of a bigger muscle group, not so sure about the shoulders... Weightlifting is very individualistic, the best thing to do when starting out is to do little exercises on each muscle group as possible and then gradually do more isolation exercises as your progress. Just stick to the main compound exercises with a few other isolation exercises, I used to do a shit load of exercises when I started out and do too many sets and reps, it's just counterproductive.

[peter9517538246]

i have been working for one year now, should i start adding exercises?
that's another quesiton i have, how do i know how many is too many? i usually do 3/4 sets. i have heard people asking me to carry heavy weights in order to grow bigger. some ask me to carry not too heavy. im not sure which to follow. my aim is to grow bigger

[Protagoras]

Yeah, you'll always hear a lot of conflicting advice in the world of weight training. I think once you see your progress is stunted it's time to change things up.

https://www.aworkoutroutine.com/

This site has a lot of useful information, I was a bit skeptical at first, but I recently started using his "Upper/Lower" routine for intermediates and I've noticed a great deal of progress. Always cross-reference sources and never take one to be "holy grail" of knowledge, but I feel the content on there is pretty solid.

[peter9517538246]

Yeah I agree. I always receive different opinions. I've also heard bout the upper lower body session. Not sure which to follow. Now I do one body part once a week.
This link has many information. I'll read it.
Thanks a lot for your help!

[Protagoras]

One body part a week? What do you mean?

[peter9517538246]

Means I work out chest, shoulder, bicep, triceps ecteach once a week

[Protagoras]

Oh okay, lol. I thought you meant you work at one muscle group ONLY per week.

[Sojex]

I mean it depends. Your chest, shoulders, biceps, etc aren't just one big muscle themselves. You biceps have 2 heads, triceps have 3, the chest has 3, shoulders have 3, so on and so forth. You wanna make sure you're activating all the sections of each muscle other wise you'll become disproportionate in look and strength. That's why your friend has multiple exercises for each muscle, to fully activate it.

[Anonymous]

I have a different gym/personal trainer for every body part
ALPHA STYLE

[Anonymous]

I done legs yesterday. My ass cheeks are sore.