Workout Tips

Lift Doctor: Best Amount of Exercises Per Muscle Group

The doc's workout prescription for improving training performance and results.

Lift Doctor: Best Amount of Exercises Per Muscle Group

“Veterans” or a lifter with a greater training age, requires more focused training.  This is when the upper and lower body splits come into play.  An upper / lower training split means they will focus on only upper body exercises or only lower body exercises for an entire workout. 

Experienced lifters require fewer exercises because they’ll be lifting heavier weights and they’ll be working at higher percentages of their true max strength.  This will not only be more taxing to their CNS, but also create more of a muscle building effect. 

An advanced lifter will focus on upper / lower body split workouts and should include 3-4 body exercises and 3-4 lower body exercises. The same as beginners, they should also start the workout with a good warm-up and finish with a core exercise and a metabolic finisher. 

Sample Advanced Lower Body Workout

1) Deadlifts, 5 sets x 5 reps

2A) Goblet Squats, 4 sets x 8 reps

2B)  DB Lunges, 4 sets x 6 reps each leg

3)  Leg Extensions, 3 sets x 30 reps

4)  Standing Cable Crunches, 4 sets x 20 reps