How Many Exercises Per Muscle Group?

[@daniellepellegrini7699]

New trainers should be required to watch your videos. This has been so helpful. Thank you.

[@FlowHighPerformance1]

Cheers, glad to hear the videos are helpful 👍

[@reconteam91]

I've heard of German Volume Training where you do 10x10 squats. Even thinking of 5 sets of squats and I'm already like "yeah nah". Mixing it up is way more fun.

[@FlowHighPerformance1]

Yes, high-volume squat training is brutal 😂

[@nikoladd]

@@FlowHighPerformance1 one might want to master hand stands before that... just in case.

[@Unrealistic-o9c]

A training partner and I tried the 10x10 20 years ago. Highly overrated.

[@reconteam91]

@@Unrealistic-o9c damn, kudos to even trying it.

[@dar540]

Lads many people tried 10x5 with great results. Seems after 5 it's more junk volume with little return but lots of fatigue

[@t.s.p187]

For the Delts part compared to hamstrings, the right comparison would be comparing the Front and Side Delts. The Side Delts gets way less indirect attention than the front delts, so 1 overhead Press exercise should be enough for the front delts (if you already do some flat and inclined Press for your chest), where you should focus more on side delts isolation with a few exercises since they don't get as much indirect training.

[@nikoladd]

I must commend you on this video's quality. You covered a lot of ground in a very good amount of depth. Nicely done! I've exercised in a gym for 25y+ (on and off) and I've had to learn all of this from trial and error. Quite a lot of trial, error and frustration. This video isn't of much practical value for me now, as I already knew all of this, but 25y ago it would have been extremely valuable. I love exhaustive, systematic educational materials.

[@FlowHighPerformance1]

Cheers, glad to hear the content is approved by a highly experienced lifter 💪

[@ftjosephh1817]

I wish there was some course that shows and explains all these things so I don’t have to go through trail and error

[@joshuaybarra701]

Perfect timing. This was my topic for the week I was focusing on.

[@FlowHighPerformance1]

Nice! Definitely something we can discuss in our next video call 💪

[@bluetongueliz8734]

Presentation and information are all well presented. This is good work!

[@FlowHighPerformance1]

Cheers 👍

[@KenanTurkiye]

I found the topic in this video to be very interesting as lately I had been experimenting with the idea. My personal account too is that any exercises that focuses more on a part of a certain muscle needs a certain amount of per session and weekly volumes to be beyond a ''beneficial threshold'', so yeah mixing and matching without proper calculations does not yield the expected results. I wish you further elaborate this issue in future vids. Love your vids. 👍

[@FlowHighPerformance1]

Interesting perspective, thanks for sharing 👍

[@adr3510]

Your content is absolutely fantastic. Keep it bro

[@FlowHighPerformance1]

Cheers, will do 👍

[@ranbowdust]

im new here, and im a new gym member so i must say your content is greatly helpful and informative and straightforward. sending lots of love towards you :))

[@kevinsullivan6683]

just commenting for the algo...well done my man

[@FlowHighPerformance1]

Cheers, glad you enjoyed the video 💪

[@SmiFF_]

The "KEY" is consistency ... not the amount, volume. Sure always have a plan in mind, not going blindly is horrible and could possibly make u loose interest ... just go with logic, and forget about phone/YT,Tik Tok and other shitty time eater apps ... just focus and do the best u can ;)

[@SebastianStabinger]

Great content as always!

[@FlowHighPerformance1]

Cheers 👍

[@TreSickle]

High quality, informative, to the point content where references are shown. This is some good shit, please don't stop.

[@FlowHighPerformance1]

Cheers, will definitely continue making content 👍

[@beaverboss7557]

Exactly what I was looking for. Extremly in depth and visually easy to understand. Great job really

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@ballyBe_]

Great presentation. Love your teaching . Thank you

[@FlowHighPerformance1]

Cheers, no problem 👍

[@NoName-jg2sz]

My workout split is upper/lower body, frecuency: 4 days. I accept any suggestions,advice Heres my 2 leg sessions: Leg day 1: Squat, 4sets Split squat of death, 3 sets Leg extension machine,3 sets RDL, 3sets Kas glute bridge,3 sets Seated leg curl machine, 3 sets Calf raises, 3 sets Tibialis raise with kettlebell, 3 sets Leg day 2: Squat, 4sets Leg press, 3 sets Front foot elevated split squat, 3 sets RDL, 4sets Kas glute bridge,3 sets 45 degree Glute hyperextensions, 3 sets Calf raises, 6 sets

[@FlowHighPerformance1]

Looks fine to me. Impossible to critique it without context 👍

[@OtsuDC]

Looks like a lot to me. U might try a bit lower volumes and see how that works for you, or if you are a more advanced lifter and are not progressing in terms of muscle growth, you could scale back to volume for certain muscle groups and prioritize the muscles you want to grow for a while. Then you could switch it up and give the muscle group you just prioritized a break. Just a suggestion and it’s up to you to figure out what might work for you based on your body’s feedback.

[@georgesarreas5509]

The only time I do 20sers for quads and/or hamstrings is when I have to take 7-14 days off the gym so I go hard for two weeks and then let my body enjoy the healing process. You might need that much or you might not be pushing sets hard enough. I also only do squat variations and some leg extensions (though not often). I'd start lower on volume and monitor progress from there. You can always add more volume

[@amazinggrace313]

Idk looks like way too much..be careful it might be trash volume. Pick 4-5 tried and true exercises and go hard on them

[@thephapster]

1 compound and 1 isolation is all you need. Applies to varieties as well

[@5iv3head]

Nice work, your vids are very well thought out!

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@0siStar]

very nicely made. simple video and informative. I do 10+ exercises for chest and back and 5 exercises for bicep and triceps

[@FlowHighPerformance1]

Cheers 👍

[@owensuckling1446]

Between 6 and 8 exercises and do 3 sets of ten per muscle group is more than enough lifting heavy. I usually gas put by exercise 8. 10 sounds alot. Iv grown alot in a year. Not saying what you do is wrong but it sounds alot

[@ebrahim9705]

newer studies show that the incline bench does activate upper pecs more but also activates the mid and the lower pecs to the same degree as a flat bench so yea incline bench is overall a better chest builder

[@FlowHighPerformance1]

I've seen that study. I would like to see this replicated before concluding that incline bench is overall better for hypertrophy

[@amazinggrace313]

On leg day#1 I do 2 compound: bb Squats, walking lunges 1 accessory: leg press 1 glute: hip thrust

[@FlowHighPerformance1]

Nice 🦵

[@lohengrinknight]

What about your calves?

[@amazinggrace313]

@@lohengrinknight my calves get plenty of work during squats and leg presses honestly. They are nice enough to leave alone as is . I hate big monster calves

[@jooshualewis1872]

This channel deserves way more views, one suggestion I’d make is getting better mic quality

[@FlowHighPerformance1]

Cheers. I already have a high quality mic and I thought the audio was quite good. Do you think the audio can improve?

[@bluetongueliz8734]

​@@FlowHighPerformance1 Nope. You're good.

[@FlowHighPerformance1]

Phew 😌

[@jooshualewis1872]

@@FlowHighPerformance1 umm well something seems off idk it might need a backtrack but it sounds kinda quiet and not that bassy but idk keep it up anyway dude I love Ure content

[@bryantbaus1769]

@@FlowHighPerformance1 youre good mate, crystal clear

[@mdnelson2007]

Your videos are amazing. They are so helpful, concise, and thorough. I appreciate them so much! Thank you!

[@FlowHighPerformance1]

No problem, Cheers 👍

[@Grendelbc]

I'm reminded of something the great John Grimek used to say - "It's better to do one set of 10 exercises than 10 sets on one exercise". Of course, Grimek was a freak of nature, probably in the top 0.1% of guys - super strong and incredibly muscular. I read somewhere he was still squatting regularly with over 400lbs in his 70s. I'd say it depends on what you want to accomplish. If you're looking to develop a beach (or posing stage) body then you need a variety of stimulus. If you want to become a human powerhouse then you need to stick with heavy weights and basic movements.

[@FlowHighPerformance1]

True. Also, equipment availability and practicality will influence how many exercises you perform too 👍

[@bryantbaus1769]

Ive been wondering about this, thanks for the info!

[@FlowHighPerformance1]

No problem 👍

[@ilhan5515]

I do one exercise per muscle per week (4 sets a muscle) as I don't enjoy training much these days. I'm still making progress but definitely slower than when I trained 3 or 4 times a week with two or three exercises for some muscles.

[@FlowHighPerformance1]

Important thing is to just keep training in some capacity. Keep it up 👍

[@robm6803]

👍 Yeah! For me it is irrelevant what is OPTIMAL. I want to have the best time/effort relation. I don’t plan to be a professional bodybuilder and just want to be fit.

[@vinethn2688]

🎯 Key points for quick navigation: 00:27 *🏋️‍♂️ Performing more exercises for a muscle group reduces sets per exercise; fewer exercises need more sets for equal volume.* 02:18 *🎯 Different exercises lead to preferential muscle fiber growth, influencing overall development.* 04:09 *📊 Exercises vary in regional muscle growth, suggesting multiple exercises for comprehensive development.* 06:29 *🏃‍♂️ Complex muscles or multiple joint actions may need more exercises for complete development.* 08:34 *🏋️‍♀️ Indirect training affects direct exercise needs; less indirect stimulation may require more exercises for optimal growth.* Made with HARPA AI

[@soggytonispuri6901]

I did 8 reps of 110kg on the leg press and it's the third day of crippling pain in my thighs

[@FlowHighPerformance1]

im guessing you havent done leg press in a while?

[@jordanwinward-kane5344]

I've just started out and currently 6 weeks into a consistent regime, mine currently looks like this (all sets to failure): Lower body: Back Squats X 4 sets RDL X 4 sets Bulgarian Squat lunges X 3 sets Plank X 3 Upper Body: Barbell row X 4 sets Military press X 4 sets Bench press X 4 sets Barbell bicep curls X 3 sets Day 1 and 4 - Lower Body Day 2 and 5 - Upper Body Day 3, 6 and 7 - Rest

[@FlowHighPerformance1]

Nice, sounds like a solid training routine 👍

[@owensuckling1446]

I just bike ride using stuff gears and walk uphill. That's it for legs but I have naturally big muscly legs. Not many lifters like doing legs. Here the saying you skipped leg day? 😂

[@johncliffalvarez6513]

Taking all this into consideration and recognizing that the number of exercises per muscle group is highly individualized, does determining the optimal number of exercises within one session fall under the same context? Alternatively, is there at least a range to work from that ensures a comprehensive full-body workout, equally developing each muscle group, while avoiding imbalances and optimizing time and energy/effort output? This approach would also allow the trainee to steer clear of unnecessary volume (junk volume). For instance, I personally train 3 times a week, focusing on a full-body routine to target each body part directly 2 to 3 times weekly with the appropriate volume. Despite keeping my intensity high and volume at a low to moderate range, I still find myself spending over 2 hours in the gym and feeling depleted by the end.

[@FlowHighPerformance1]

Good question. I would say that the number of exercises trained throughout the week is more important. I don't think you need to maximally train all regions of a muscle each session 👍

[@johncliffalvarez6513]

@@FlowHighPerformance1 Could you possibly further clarify on this? Perhaps, with examples? Also, if not all regions are trained evenly, don’t you risk imbalances, or worse, injuries once you’ve reach an advanced level?

[@johncliffalvarez6513]

Anyone else could possibly answer this for me?

[@Galactic_fart_sniffer]

How many muscle exercises should i do? Answer: yes

[@FlowHighPerformance1]

🤣

[@rjagger1395]

These best videos , I have seen on muscle development,,, now I no why I don’t progress

[@FlowHighPerformance1]

Glad to hear it 👍

[@janinipaulo]

Amazing video, very well done

[@FlowHighPerformance1]

Glad you enjoyed it!

[@pietanicev1044]

You probably won’t see this, But your videos are the best

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@nemesis8626]

I used to think high volume was the way to go, I would spend a a couple hours atleast in the gym but what I actually eventually found is that short sessions and high intensity stimulate better growth, chances are if your spending hours in the gym you aren't going hard enough and shorter sessions to failure will give you better gains. You dont need more than 3 excercise and you don't need more than 3-5 sets.. train to failure on the last set of each excercise, not on every set though

[@FlowHighPerformance1]

training closer to failure and training with more volume both seem to be effective for growth. Although, I would recommend training with sufficient intensity first, before adding volume 💪

[@hectic_9836]

Hey Peter! Content is 10/10 as per usual. You have probably allready spoken about it in a video but im curious to know. Is doing non compound accessories like chest flies, lat pull overs leg extensions etc as good for hypertrophy as compoound lifts? The action feels quite different and there has to be studies on the outcome differences between them. I do a mix of both starting with compounds and ending with accessories to focus on the squeeze. But im asking cause it seems standard to start with compound but ive never looked into the reasoning. Thank you!

[@FlowHighPerformance1]

Check out this video on Compound vs Isolation lifts kzbin.info/www/bejne/bX_dlnWZftB-i9U In short, both are effective. It depends which muscle group is the limiter of each set. Compounds will train more muscles, but not all muscles involved will be MAXIMALLY trained. Isolations train fewer muscles, but ensure that muscle is taken close to true physiological failure 👍

[@hectic_9836]

@FlowHighPerformance1 will watch now! Thank you! So, a mixture of both so long as taken to true failure is necessary to optimally target the majority of the muscle. Sounds about right. Thank you for taking the time to reply really appreciate it!

[@beastmry]

This seems the evolved form of picturefit and i mean that fully as a compliment

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@dmitripisartchik1296]

In the immortal words of the Quadfather: MORE!

[@taifsaleh7515]

Amazing video 💞

[@blakethetank]

10 sets per week per muscle group is the bare minimum/requirement I've heard so many times before. But what exactly does that mean in terms of reps? I've heard that a set built for hypertrophy should target anywhere between 6 to 30 reps per set. If that is the case that means anywhere from 60 reps to 300 reps per week per muscle group. That seems like a huge range and not very accurate.

[@FlowHighPerformance1]

Good question. The total number of sets taken close to failure is most important. The total reps per week isn't that important - as long as you are training in the approx. 6-30 rep range (as you mentioned). So whether you achieve 60 or 300 reps per week, either way will yield similar muscle growth - if sets are taken close to failure 👍

[@سعودالسلطان-د3ذ]

hello (FHP) i am saud i am just asking is 3 exercises for biceps and tricps, 3-5 exercises for every part of chest and back muscles, 2-4 exercies for every part of leg muscles 2-3 exercises for (muscles below chest i do not know it name) is good? twice per (front body\ arm\, leg\, back body ) day i watched your video about strenght and muscles growth exercises but i do not know how much exercies is good for training strenght and how much for weak starters and i am training with dumbells and barbells and weights at home jsut tell me and fix if there was anything bad in my exercies program sorry for the bad grammer and english i still learning that language and thanks for answering if you did

[@FlowHighPerformance1]

sounds good to me 👍

[@ProFow]

1 exercise and 5 set per muscle group. I do this twice a week to hit a variety of muscle groups in little time. Then top it off with 30min cardio, I don't want to be in the gym for longer than an hour y'know.

[@FlowHighPerformance1]

Nice, sounds like a time-efficient training routine 👍

[@smugram5937]

All this time i was doing 4x8 bicep curls and i thought that was the finished workout

[@owensuckling1446]

Do 4 or 5 exercises on biceps doing 3 sets of ten per exercise. Any other muscle groups apart from bi's and tris do 6 to 8 exercises 3 sets of 10

[@Sayit9297]

I love this channel

[@FlowHighPerformance1]

Glad to hear it 👍

[@mohammedfazil385]

Very informative and detailed video. Keep it coming!

[@FlowHighPerformance1]

Cheers, will do 👍

[@odsstv4750]

nice video. what is the best substitute for back squat if if need to replace it to prevent plateau?

[@FlowHighPerformance1]

Smith machine squats, hack squats, leg press, split squats to name a few 👍

[@ftjosephh1817]

How do you know what to substitute it for?

[@EddyBoueiz]

Question pls since bigger muscles need more training than smaller muscles and the ones who are affected indirectly, if working on a 2 muscle group per training session the best exercises number might be 5 exercises for ether chest back or legs, 4 for shoulders and 3 for biceps or triceps " 3 set scale " is that ideal for someone who is used to bodybuilding not a beginner?

[@FlowHighPerformance1]

It is hard to give a specific answer to this question without seeing you entire training routine. However, it sounds like a solid plan to me 👍

[@featzkbai]

Why does the specific part of the muscle that is contracted matter? i.e. the “mid and lower pec”, why is that significant? It’s the same muscle, so why is it relevant what part of that singular muscle is contracted most?

[@FlowHighPerformance1]

Because it can lead to preferential muscle growth of different parts of the muscle. Eg. The upper pecs may grow more with incline presses. Stressing all portions of the muscle may lead to overall greater muscle growth, since we are growing all fibres 💪

[@featzkbai]

@@FlowHighPerformance1 I’m pretty sure that “preferential muscle growth” doesn’t exist. Also the incline press utilizes the delts more than a normal bench press but doesn’t change anything about how the chest muscle is used or contracted. As the fibers in a single muscle are all connected to the same tendons, they will all be contracted in every moment that you do using that muscle.. correct me if I’m wrong. I found no scientific evidence supporting your statement on preferential muscle growth.. again, please correct me if I’m wrong.

[@skuz8631]

@@featzkbai The pecs have 2 (heads). The sternal head (mid & lower portion) & the clavicular head (upper portion). The clavicular head works together with the front delt so it makes sense to have 1 exercise for both of them such as a high incline press for the clavicular head & anterior delt & a dip/flat/decline press for the sternal head. I don't get why people try to target the clavicular head while trying to minimize anterior delt. Ur just going to get more sternal head activation which u should have already targeted with one of the above exercises. It's like trying to target any of the heads of the delt while minimizing trap activation

[@CCSABCD]

@@featzkbai There's a lot of evidence regarding that, especially for quads since a lot of studies use leg extensions as their main exercise. Now to what degree it would matter probably not much, especially from a visual standpoint, if area/fibers A grew 12%, and the ones from area B grew 14% the diameter difference would be so small probably irrelevant. Now excercise studies are kind of a joke so I wouldn't worry so much lol

[@featzkbai]

@@CCSABCD but the muscles in the quads are actually seperate from each other, whereas the pec is just 1 big muscle, no? So it would make sense that it would affect the quads.. I feel like people don’t understand that terms such as “upperchest, middlechest and lowerchest” are terms used by doctors to clearly pinpoint the area they are talking about (i.e. when injured or whatever), and not to show that the pectoral major can be contracted in 3 different areas.

[@neversate]

One video on pull ups vs chin ups

[@FlowHighPerformance1]

to me, these are interchangeable. Just make sure to specify what grip position is used if you want to be more specific 👍

[@gordo13371]

For the first trainee at 10:43, how can i avoid training for strength when my goal should be hypertrophy?

[@FlowHighPerformance1]

This video should help kzbin.info/www/bejne/lV7QgqOLrdqNbKs

[@LandonC17]

Hey I’m new and I’m not sure how many exercises I should do per muscle group. This is what my workouts look like. Chest Bench - barbell Incline dumbbell press Pec fly dumbbell Incline or flat hex press Dumbbell pullover Incline fly Cables Bicep Alternating dumbbell curl Spider curl Reverse curl Hammer curl Ez bar curl Preacher curl Wide curl Close grip curl Drag curl Shoulder Shrug Lateral raises Upright row Shoulder press Front barbell raise Triceps Tricep overhead extension Skullcrusher Pull-downs Dips Dumbbell tricep extension Back Lat pull downs Bent over row Chest supported row Single arm dumbbell pull Good mornings Back extension Superman Legs Hack squat Lunges Leg curls Calf raises Leg press Hamstring extension

[@LandonC17]

Should I take some away??

[@LandonC17]

The reason I have so many is because I heard there’s different muscles inside the muscle, if you know what I mean. In case you don’t know what I mean ex: bicep there’s 3 different muscles long head, short head and brachialis

[@FlowHighPerformance1]

this video should help kzbin.info/www/bejne/al7QXoCmidaakLM

[@gamelover3558]

8:18 but then what exercises should I do to target all the fibres equally more or less?

[@FlowHighPerformance1]

you cant hit all fibres equally with a single exercise. That is why multiple exercises are required 👍

[@gamelover3558]

@@FlowHighPerformance1 but then what exercises will help

[@FlowHighPerformance1]

This video should help kzbin.info/www/bejne/Z3m2c6Kap89qabc

[@gamelover3558]

@@FlowHighPerformance1 thanks

[@arpit6624]

How many exercise done on chest day (number)

[@FlowHighPerformance1]

2-4 exercises per week should be sufficient 👍

[@noimxge6684]

So how many sets per muscle group?

[@FlowHighPerformance1]

This video should help kzbin.info/www/bejne/ipOxlHR3hqqhjJY

[@paulretona2977]

Chest muscle has 3 parts.. The lower, mid and upper. Is 1 exercise for each those 3 is enough?

[@FlowHighPerformance1]

I'd say yes. Because you can't completely isolate each portion - you can only 'bias' each portion 👍

[@amenabessi9686]

soundtrack name plzz

[@FlowHighPerformance1]

kzbin.info/www/bejne/ZmS8o6uwjLKMa8U

[@ofueysytukbfdstwwyrg]

watching your channel just made me even more confused 🤯

[@FlowHighPerformance1]

🤔

[@MutantCyborg001]

3 compounds 6 accessories Gonna confuse the body babe!

[@FlowHighPerformance1]

😂

[@h3mmod1990]

12 minutes to hear at the end “ there is no specific answer “ and everyone has to find out by themselves?!? Wow what a waste for 12 minutes. Big fat dislike 👎🏻

[@FlowHighPerformance1]

Sorry to hear that you didn't enjoy the video. However, in exercise, there is never a clear-cut answer. Rather it usually depends on multiple different factors which can vary from person to person 👍

[@pyoutube2285]

12 minutes of babbling without an answer. here's my dislike.

[@FlowHighPerformance1]

Cheers 👍

[@P0Lak2012]

So only doing compound movements does shit

[@FlowHighPerformance1]

not necessarily. You can build a solid physique with compounds only. Although some isolation may be used to emphasise certain muscles which arent maximally trained with compounds 👍