How many exercises per bodypart for max growth?

[IronSlag]

I only do one movement per body part. I train full body, 3x a week.

Last night I did,

Decline chest press
Lateral raises
High rows
Db curls
Leg extensions
Hip adductors

3 sets of each with a drop set at the end.

Is this type of setup how you built all your mass?

 

[GDADDYG8]

I like the idea of doing 1 exercise per body part per day!!

Day 1
Chest: Weighted dips
Legs: Squats
Shoulders: Standing bar press
Back: barbell rows

Day2
Chest: Barbell bench press
Legs: Standing barbell good mornings
Shoulders: Seated DB press
Back: Pull ups

Day3:
Chest: Incline DB press
Legs: Leg press
Shoulders: Side laterals / upright row
Back: Deadlifts

Day4 - Accessory
Bicep: bar curls
Tricep: overhead bar extensions
Calfs: Standing calf raises
Traps: Barbell shrugs
Abductor/abductor: machine flys

Day 5: Off

Repeat cycle focus on 6-10 rep range and getting stronger. You can swap out exercises when you hit a plateau or to change it up....such as walking lunges, chest flys/hammer strength press, etc.



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[mujeriego]

Some people are saying they’re doing 1 exercise per body part, but training that part 3-4 times a week and most likely doing different exercises on those days. So in reality still doing at least 9 sets of 3 exercises for that body part a week. Not much different than someone who trains 1 body part per day and does 3 or 4 different exercises in the same session.

I do believe in doing different exercises and different angles. Not every exercise is created equally. Some exercises cause greater mechanical tension than others, some create tension in different parts of the ROM, and some hit more/different givers than others not to mention all secondary/auxiliary muscles in the movement. At the end of the day in my opinion the goal is to create as much tension in as many muscle fibres as possible and recover. I don’t think you can do that optimally with truly 1 exercise per body part

 

[danieltx]

Volume over training years should follow a bell curve.

When you start, volume should be pretty low because anything will produce results.

Volume should then increase as your body becomes more acclimated to everything training-related and you figure out what you're really working towards.

Volume should then slowly decrease over the years as you become a truly advanced lifter and have a better mind-muscle connection, can generate greater training intensity, etc. - those factors let you get the same or more out of less.

 

[trekrider215]

Edited: didn't realize this thread was like a decade old. lol my bad.

 

[HONGOGRIMES]

I like the idea of doing 1 exercise per body part per day!!

Day 1
Chest: Weighted dips
Legs: Squats
Shoulders: Standing bar press
Back: barbell rows

Day2
Chest: Barbell bench press
Legs: Standing barbell good mornings
Shoulders: Seated DB press
Back: Pull ups

Day3:
Chest: Incline DB press
Legs: Leg press
Shoulders: Side laterals / upright row
Back: Deadlifts

Day4 - Accessory
Bicep: bar curls
Tricep: overhead bar extensions
Calfs: Standing calf raises
Traps: Barbell shrugs
Abductor/abductor: machine flys

Day 5: Off

Repeat cycle focus on 6-10 rep range and getting stronger. You can swap out exercises when you hit a plateau or to change it up....such as walking lunges, chest flys/hammer strength press, etc.



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HOW WERE YOU WITH THIS BRO, MORE MUSCLE? MORE STRENGHT? LOOKS SOLID AND INTERESTING

 

[marssel]

I found for me 4-5 per body part 6-8 reps is my sweet spot