The Ideal Number of Exercises to Maximize Your Gains
Вставка
- Опубліковано 27 сер 2024
- In this QUAH Sal, Adam, & Justin answer a live question from one of our listeners.
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
/ mindpumpmedia
If you would like to be on a live call, email live@mindpumpmedia.com with your name and question.
January Promotion: MAPS HIIT and MAPS SPLIT 50% off! *Promo code “January50” at checkout*
www.mapsfitness...
MAPS Programs & More
mapsfitnessproducts.com
Mind Pump Merch
Mindpumpstore.com
Free resources & guides on building muscle, fat loss, improving mobility, & more:
www.mindpumpme...
Check out the full episode 1724 here:
Video - • 1724: How to Stop Big ...
“The Ideal Number of Exercises to Maximize Your Gains"
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content!
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpump...
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS
I think the main take away here is to aim To Stimulate. Not annihilate
Great advice. It depends a lot on lifestyle, experience and recoverability - In reality, most people do way too many. 10-20 sets per body-part per week spread out into as many sessions as you can do.
*”I really hope in 2022 you become THE best version of yourself. I hope it will be your best year ever"* Take it easy and have an amazing day!!
Great advice!!!!! Ex-military and it is hard to train smart, always want to push beyond what you did the day before (The easiest day was yesterday attitude). Love the UA-cam channel and letting everyone at the gym know how great it is. Background, I have been working out for more than 20+ years, truly training for only 10 and the hardest part I feel is to leave a little in the tank after each workout.... Thanks and keep up the Great Work!!!!!
Kinda depends on how many sets you like to do per movement.
4-5 sets per movement?
2 exercises per muscle group if training them twice a week. 4 if training once a week.
2-3 sets per exercise?
3-5 exercises per muscle group if training them twice a week. 5-10 if training once a week.
The goal is to try and get 16-20 working sets per muscle group per week.
If people are pressed for time then they should aim for 4-5 working sets per muscle group and do it twice a week, or do a PPL split where Monday-Wednesday is PPL and Friday or Saturday (when people tend to have more time) is a full body day.
2 sessions per muscle group PPLR would then break down to
Leg day:
Main compound (Squat) - 4-5 sets
Secondary compound (Lunges/Bulgs) - 4-5 sets
Quad dominant - 4-5 sets
Hamstring dominant - 4-5 sets
Glute dominant - 4-5 sets
Standing calf - 4-5 sets
Seated Calf - 4-5 sets
Push day:
Main compound (Bench) - 4-5 sets
Secondary compound (OHP) - 4-5 sets
Tertiary compound (CG Bench) - 4-5 sets
Chest dominant - 4-5 sets
Shoulder dominant - 4-5 sets
Tricep dominant - 4-5 sets
Pull day:
Primary compound (DL) - 4-5 sets
Secondary compound (BB Row) - 4-5 sets
Tertiary compound (Pullups) 4-5 sets
Upper back dominant - 4-5 sets
Lat dominant - 4-5 sets
Rear delt dominant - 4-5 sets
This makes leg day 7 movements for 28-35 working sets and Push/Pull days 6 movements for 24-30 sets. If someone doesn't have time for that I don't know what to tell them because unless someone is an absolute beginner any less than that isn't going to build much muscle.
How long does that take you to do? 2 hours or 90mins? An hour is enough. Workout should make you feel energize not tired! Work smart but be consistent and keep it simple.
I have a strong feeling that some people are literally just built different. I was always in and out of the gym mostly because sports were my focus and not strength and physique. But for the last year and a half, I've put sports temporarily aside to focus only on strength. I've been working out all my life, I know about diet, sets, proper training regimes from experience and also the experience of seasoned others. For this year and a half, I've spent almost 2 hours in the gym a day, split is chest & tris, bicep & back, leg and shoulder, repeat. But the thing is, everyday, I do legs a little bit as literally part of pre workout. Whether it's calf's, quads, or hammys, I use it as oreworkout, just a few sets and a few reps. I'll go hard for 2 hours, usually 4-5 sets of 3 workouts per that days body groups. And doing this, I've noticed the most physique and strength increases ever. But the thing is, Monday thru Wednesday I kill it for 2 hours. Thurs- Saturday I kill it for 1 hour. And I always do calisthenics first and end a muscle group with weights. Obviously legs is always weighted. And then I'll supplement abs 3-4 days a week. But with this my physique and strength has rapidly increased
Angela great question and you are kicking ass
I think for beginners, the answer is 1
Put me in a headlock Sal
LMAO
This was very helpful, I have noticed my pump was not as good and definitely felt wasted
Great insights, much love mind pump
Hmm maybe I need to go Anabolic>Performance>Aesthetic .. cuz the time in the gym for me is concerning for the volumn in MAPS Aesthic(like the caller many yrs experience/was certified/however diff bc I get like maybeee 3 workouts in but work a more manual type job) However everytime I restart/retry/attempt to do MAPS Aesthetics I fall off bc if I miss a lift here and there and tell myself I need to start over when I have more free time or a more set work schedule/no travel
I enjoy crossfit. My question what program I could use to improve in crossfit?
Anything but crossfit
Get your recovery and nutrition on point. Simple but effective.
What does that even mean, "don't work out more than 45 minutes"? (Even if untrue)
My full body workout takes over 90 minutes usually simply because I'm at the gym during rush hour and I have to wait in line for certain machines or whatever sometimes and I do 120-150 seconds of rest between sets. What kinda metric is total workout length even?
Bro even this guys workout more than 45 min so don’t believe to much , kep going how you doing 💪 just lift bro
Would you guys recommend performance or prime for someone starting muay thai / striking sports? Performance in the sport being first priority (mobility and joint safety) with second priority being some strength/power. Thanks!
Prime pro bro
Why not performance and prime pro
@@ryanmanicki5474 Save on $. Plus wouldn't both be hard to fit into a schedual?
@@cooic prime pro isn’t really a workout routine. It’s for mobility and correcting imbalances.
@@ryanmanicki5474 I don't think you can go wrong with a couple months of dedicated focus.
Wish maps aesthetic was 50% off
Where'd you get that "Crucified" shirt?
What program would you guys recommend after completing aesthetics?
Depends on your goals but if looking for performance then maps performance if really like body building maps split but really depends on what your looking for
I would recommend prime pro for a new stimulus.
I enjoy doing crossfit, however I stop doing crossfit for away because I was over doing and started to have some few injuries. My question is I wanna get back doing crossfit here soon, so what would be a better approach to not overdoing it?
@@briceharris4208 what does prim pro workout consist of?
@@justinwright3977 I’ll look into it, thanks!
She's kinda cute. Great show.🙃👍🏾
Put me in a headlock Sal