How many exercises does one do per muscle group?

For example would you do only one

exercise for chest or the three listed on full body workout card?

On a full body workout (performing all major body parts in one session on 3 non-consecutive days per
week) it is suggested you only perform one exercise per muscle group. When you are starting a
program (or even starting back after a long layoff), more exercises and sets are not necessary and
sometimes can sometimes be counterproductive. Since the training response is relative to what you
are accustom to, which is next to nothing, you will make sufficient progress with a minimal exercises.
Keep in mind the greatest gains in strength and muscle mass will occur in the initial stages of your
program, seemingly no matter what you do.

Choose basic exercises, movements that work more muscles in fewer exercises. The compound
exercises are also typically more functional than the isolated exercises, working the muscles and joints
more similar to how they will move in nature.

As in the workout templates, muscles in italics are optional. You may already be working some of
these muscles indirectly on other movements. For example, a specific low back movement can be
included if you have not already exercise it during your quad/glute, hamstrings, or upper back
exercises. Likewise, the biceps and triceps are exercised on the back and chest movement
respectively. Including a specific isolated exercise for the arms would essentially be adding a second
exercise for the biceps and triceps.

For many beginners, the weight increases on these isolated exercises are much greater than what is
typically suggested. For example, if you are using 25 lbs for a workout weight and you prepare to
move up to the next weight, 30 lbs, this represents a 20% increase in weight! Keep in mind 5 to 10%
graduations are typically recommended. In these cases, it sometimes makes sense to hold off on
these auxiliary exercises until greater function strength is achieved during the compound basic
exercises.

Certain feel free to choose a few optional movements you may want to target that month. Guys usually
pick isolated arm movements where as women may even add an additional hip adduction and
abduction movement. Just keep in mind there is no such thing as spot reduction as many info-
commercials would have you believe.

Be careful though that you do not make a common mistake in trying to specialize on too many muscle
groups. Firstly, during a long full body workout, intensity maybe inadvertently be compromised,
essentially decreasing the efficacy of all other exercises. You will probably end up pacing yourself if
your workout consists of too many exercises and sets. The exercises at the end of the workout will
also suffer after a long workout as your energy level diminishes. Secondly, you may also end up
spending less time on the cardio exercise or stretches at the end of a long workout. Thirdly, those
beginning an extended weight training program may have a greater difficulty in adhearing to their
program as compared to those who begin a more abbreviated full body workout.

It seems experienced weightlifters who prescribe beginners high volume or intense workouts have
forgotten what is was like when they first began lifting. Getting sore will only postpone your ability to
recuperate and increase the likelihood of dropping out of your new program.

During your first workouts you only need to workout until you feel comfortable fatigued (also see
identify initial resistances). Each workout attempt to perform one or two additional reps until you have
reached the upper repetition range (typically 12 reps: see suggested repetition ranges) then increase
your resistance by 5 to 10%. You should be able to continue this progression of reps then resistance
for one to two months.

After a few months of training you will be able to push your self much harder that when you first
began. Your ability to recover between sets will be enhanced but not to the extent of your ability to
workout more intensely. You may find your self requiring a bit more rest between your sets.

As you continue to perform these exercises, you will find it increasingly difficult to progress as you
once did. This is an indication your program is becoming stale. Changing your exercise program every
month or two will not only allow for continued progress, but will also make training more enjoyable. It
can be quite boring performing the same exercises month after month. In the beginning it is important
to choose exercises you feel comfortable with. Later on the most effective exercises are the ones you
are least familiar. These relatively unfamiliar movements are the exercises you have the most
potential to make the greatest improvements.

Some time later, depending upon your goals and available time, you may consider changing to a 2
day split program. This would lend its self to working out 4 days per week, each body part exercised
two times per week (see ideal frequencies). This type of program may allow you add volume to your
program by introducing an additional exercise for the larger muscles.
Full Body Workouts

 Legs, Torso, Arms (4)  2 days a week

 Legs, Pull, Push (4) o 1 on, 2 off, 1 on, 3 off
 Alternating Push / Pull (4) o WXXWXXX
 Alternating Upper / Lower (2)  3 days a week
o non-consecutive days
o WXWXWXX
 every other day
o WX
 every 3 days
o WXX

2 Day Split Workouts

 Push / Pull  4 days a week

 Upper / Lower o 2 on, 1 off, 2 on, 2 off
 Torso / Legs & Arms o ABXABXX
 2 on, 1 off
o ABX
 every other day
o AXBX
 3 days a week
o XAXBXAX,XBXAXBX

3 Day Split Workouts

 Pull / Push / Legs  3 on, 1 off

 Pull / Push / Thighs
 Chest & Back / Legs / Shoulders
& Arms
o ABCX
 5 days a week
o XABCABX,XCABCAX,XBCABCX
o Pull/Push/... programs only
 6 days a week
o ABCABCX
o Pull/Push/... programs only
o Not recommended year round

4 Day Split Workouts

  Back & Biceps / Chest & Triceps / Thighs /  4 on, 1 off
Shoulders, Calves & Abs o ABCDX
 Torso Pull / Torso Push / Leg & Arm Pull /  6 days a week
Leg & Arm Push o ABCDABX,CDABCDX
o Second program only (ie:
Pull/Push/Pull/Push)
o Not recommended year round

Guidelines

 Italicized exercises are optional.

 Choose optional exercises sparingly.
 Generally, choose basic exercises when possible.
 Choose an auxiliary exercise if a second exercise for the same muscle group is performed.
Exercise Classification
Basic

A principal exercise that can place greater absolute intensity on muscles exercised relative to
auxiliary exercises. Basic exercises tend to have more of the following characteristics:

o gravity dependant
o inclusion or shift of resistance through multiple muscle group throughout the range of
motion
 e.g. bench press: front deltoid to pectoralis major to triceps
o natural transfer of torsion force to compression force (e.g., lockout on squat, bench
press, etc.) or tension force (e.g. extension of arm curl) to the bone(s) and joint(s)
during full range of motion
 Also see angle of pull

Auxiliary

An optional exercise that may supplement a basic exercise. Auxiliary exercises may place
greater relative intensity on a specific muscle or a head of a muscle.

Compound

An exercise that involves two or more joint movements.

Isolated

An exercise that involves just one discernible joint movement.

Utility
Weight Training Exercise
Classification
Basic Auxiliary

Compound Many Some

Mechanics
Isolated Some Many

Closed Chain

An exercise or movement in which the end segment of the exercised limb is fixed, or the end
is supporting the weight. Most compound exercises are closed-chain movements.

Open Chain
 An exercise or movement in which the end segment of the exercised limb is not fixed, or the
end is not supporting the weight. Many isolated exercise are open-chain movements.

Functional

An exercise which allows one to gain motor development or strength in a manner in which it is
used in the execution of a particular task (eg: specific sport skill, occupational task, or daily
activity).

Push

Movement away from center of body during the concentric contraction of the target muscle.
Isolated movements are classified by their compound counterparts.

Pull

Movement toward center of body during the concentric contraction of the target muscle.
Isolated movements are classified by their compound counterparts.

Weight Training Prescription

Set, Reps, Workload Shorthand

o Sets x Rep Range

 2 x 8-12
o Sets x Reps x Resistance
 2 x 10 x 120 kg
o Sets x Relative Workload
 2 x 80% 1RM

Intensity (I)

The amount of weight used, percentage of the one repetition maximum, or the effort used
during the exercise. Also see Aerobic Intensity.

Frequency (F)

The number of workouts per week (or unit time) or number times a muscle group is trained per
week (or unit time). Also see Aerobic Frequency.

Duration (D)

The time from the beginning to the end of the workout. Duration may also describe other time
components such time under tension or Volume (see below). Also see Aerobic Duration.

Volume (V)
 Total amount of work performed in a training phase (workout, week, month, etc). Methods of
calculating include:

 number of repetitions or sets performed in a workout

 product of resistance and repetitions (eg: 10 reps * 45 kg = 450 kg)
 total work (eg: 445 N * 1 m * 10 reps = 4450 J)

Also see Aerobic Volume.

Rest Between Sets and Exercises

Influences energy recovery and training adaptations.

Repetition Velocity

Speed of repetition, cadence, or time under tension

Tempo Training Shorthand (seconds)

 2 point tempo
 Example: 3/2
 Eccentric / Concentric
 3 point tempo
 Example: 3/0/2
 Eccentric / Stretched / Concentric
 4 point tempo
 Example: 3/0/2/1
 Eccentric / Stretched / Concentric / Contracted

See Types of Muscular Endurance and Types of Muscular Strength. Also see Weight Training
Guidelines and Aerobic Exercise Prescription Components.

Hypertrophy

An increase in muscle size

Hyperplasia

An increase in muscle cell number

Atrophy

A decrease in muscle size

Abbreviations
 1RM = One Repetition Maximum
 AS = Assisted
 BB = Barbell
 BP = Bench Press
 BW = Body Weight
 CG = Close Grip
 CB = Cable
 CT = Circuit Training
 DB = Dumbbell
 DL = Deadlift
 DOMS = Delayed Onset Muscle Soreness
 Ex = Exercise
 ExRx = Exercise Prescription
 FSQ = Front Squat
 GM = Good Mornings
 GHR- Glute-Ham Raise
 HIT = High Intense Training
 IBP = Incline Bench Press
 LV = Lever
 OHP = Overhead Press
 OHSQ = Overhead Squat
 MP = Military Press
 NG = Narrow Grip
 PR = Personal Record
 R = Resistance
 Rep = Repetition
 RM = Repetition Maximum
 ROM = Range of Motion
 RDL = Romanian Deadlift
 SLDL = Stiff or Straight Legged Deadlifts
 SM = Smith Machine
 SL = Sled
 SQ = Squat
 TUT = Time under Tension
 WG = Wide Grip
 WT = Weight or Weighted
ExerciseShort- Hand Log
A weight training log allows for optimal progress. Too much or too little weight may be used if resistance
is not recorded. If too much weight is used, form may suffer and injury is more likely. If too little weight is
used, the body does not have to adapt to a overload (muscular strength, muscular size, power, increased
bone density, joint integrity, increased metabolism, etc.).

The shorthand method of recording weight training progress can save time in writing. The traditional
system calls for a resistance and repetitions performed to be recorded under a date column for every set
and every workout. The shorthand method only calls for an initial resistance to be recorded for each
exercise. A new resistance is recorded only when the repetition range has been exceeded. Columns
represent weight increases, not workout dates. At the end of the month a histogram is apparent, which
can illustrate the effectiveness of each exercise relative to other exercises at a glance. Incidentally, the
exercises of least familiarity are more likely to manifest greater strength gains. See Changing Exercises.

Warm-up set(s) 50% of workout weight 12 reps

Workout set(s)
If repetition range is exceeded
Repetition range (eg. 8-12
Recorded weight
reps)
Increase workout weight 5- Record new workout weight for
10% proceeding set or next workout

 Warm-up set is performed with approximately half of recorded weight

o 12 - 15 reps can be performed easily
o No record of warm-up is required since it can be easily calculated from workout weight
 Workout set
o Perform last recorded weight
o Example: weight allows at least 8 repetitions but no more than 12 repetitions to be
performed
 Increase of 5-10% of workout weight is recorded when 12 reps were achieved
o No record of repetitions are needed
 Specific fluctuations of repetitions from workout to workout are not consequential
 New workout weight is recorded when 12 reps are achieved
 for next workout: single workout set method
 for next set: multiple set method
 If multiple sets are performed
o Straight sets: use the same resistance on all workout sets
o Heavy set: after first workout set with recorded resistance, use 5% more weight
 Perform one rep just short of failure or compromised form
  No need to record heavy set since it can easily be calculated in head
 Maintains simplicity and brevity of shorthand method
 Weight increases will be dependent upon first workout set

Example of exercise log using shorthand method (8-12 reps)

1) Sled 45° Leg Press 150 160 170 180 190
2) Lever Leg Curl 5 5.5 6
3) Smith Standing Calf
30 45 60 75
Raise
4) Cable Seated Row 95 100 105 110 115 120 130
5) Dumbbell Lateral Raise 2 *10 2 *12 2 *15
Weight 90 85 80 75 70 65
6) Assisted Chest
Dip Warm
130 125 120
Up
7) Incline Leg Hip Weight - 1 2
Raise
(20-50 reps) Reps 30 40 20 30 40

1. Increase of 5-10% of workout weight was recorded when 12 reps were achieved
2. Intermediate weight (1/2 brick) on weight stack was used to increase weight 5-10%
3. Some exercises' true resistance includes both body weight and added weight
o Consider this when calculating warm-up weights (50% of resistance) and weight
increases (5-10% of resistance).
o Exercise examples: squats, calf raises, dips, chin ups, pull ups (also see exercise #6)
o Workout example: 170 lbs. body weight + 30 lbs. of added resistance = 200 lbs. of
resistance)
o Warm-up: 50% of 200 lbs. of resistance = 100 lbs.
 ideal warm-up: 170 lbs of body weight - 100 lbs. = 70 lbs
 for convenience, use body weight for heavy warm-up until added resistance
exceeds body weight
 Warm-up can be recorded if "half" is difficult to calculate in head (See exercise
#6)
o Weight increases: 5-10% of 200 lbs. = 10-20 lbs.
4. For 5-10% weight progressions: increase in increments of 5 lbs. (or .5 units) until resistance is
increased to well beyond 100 lbs. (or 10 units) after which, increments of 10 lbs. (or 1 unit) may
be used.
5. If two dumbbells were used, 2 * may be written before the weight of one dumbbell. For an even
briefer record, record 2 * within the exercise name column just left to the initial weight.
o Also, if the next weight progression is greater than 10% (5-10% recommended) perform
more repetitions before graduating to the next weight
 Example: progressing from 10 lbs. to 12 lbs. is a 20% increase in weight. Instead
of progressing to the next weight after performing 12 reps, perform about 15 reps
before progressing to 12 lbs.
6. Assisted exercises' true resistance equals the assistance weight subtracted from the body weight
 o Exercise examples: assisted dips, chin ups, and pull ups
o Workout example: 170 lbs. body weight - 90 lbs. of assistance resistance = 80 lbs. of
resistance)
o Warm-up: 50% of 80 lbs. of resistance = 40 lbs.
 Warm-up: 170 lbs of body weight - 40 lbs. = 130 lbs
 Warm-up can be recorded if "half" is difficult to calculate in head
 Warm-up changes once for every two times workout resistance progresses
o Weight increases: 5-10% of 80 lbs. = 4-8 lbs.
7. Repetitions may be recorded if repetitions are high (eg. 20-30 reps, 20-50 reps, 50-100 reps)
o Round down to nearest 5 or 10 reps if shorthand method is preferred (saves writing reps
every workout)
o Record next greater 10 reps when achieved
o If upper limits of repetition range is achieved, record next greater resistance
 Keep rep block blank until next greater resistance is performed, then round down
to nearest 10 reps
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