Looking for clarity on exercise selection, weekly training volume, and how to balance compound and auxiliary lifts for strength training? Look no further. Check out the following Jefit article that answers these questions and more.
Quick Summary
- Most lifters need 4–7 exercises per session depending on goals and time.
- Combine compound lifts for efficiency and auxiliary lifts for balance.
- Research supports 10–20 weekly sets per muscle group for strength and hypertrophy.
- Too many exercises = fatigue without added benefit.
- Best next step: track volume across the week using the Jefit app, not just per session.
The Quick Answer
On average, most lifters should aim for 4–7 exercises per training session with a mix of compound and auxiliary lifts. Research shows that 10–20 sets per muscle group per week is the sweet spot for strength and hypertrophy gains. The exact number depends on training frequency, recovery, and individual goals.
What it is
Exercise selection is the process of choosing how many and which exercises to perform in a workout. It includes compound lifts (multi-joint moves like squats, deadlifts, bench press) and auxiliary lifts (smaller isolation or accessory moves like curls, lateral raises, hamstring curls). Together, they ensure both strength and balanced muscular development.
Why it Matters
| Benefit | KPI (What Improves) |
|---|---|
| Efficient progress | Strength gains (1RM) |
| Balanced physique | Muscle symmetry, injury prevention |
| Sustainable training | Recovery, consistency |
How to do it
- Pick 1–2 compound lifts per session (e.g., squat, bench, pull-up)
- Add 2–4 auxiliary lifts to target weak points or stability muscles
- Track weekly volume to hit 10–20 sets per muscle group
- Adjust for frequency: fewer sets if training 5–6 days/week, more if 2–3 days/week
- Monitor recovery—if soreness lingers or strength drops, cut back
Options / Comparison
| Approach | Strengths | Trade-offs | Best Use |
|---|---|---|---|
| Compound-focused (3–5 lifts) | Efficient, builds strength | Less isolation | Time-limited lifters |
| Balanced (4–7 lifts) | Good mix of size & strength | Requires planning | Most general lifters |
| High-volume (8+ lifts) | Muscle variety | Risk of fatigue | Advanced bodybuilders |
Examples / Templates
3-day full body split (balanced):
- Squat, bench press, pull-up, Romanian deadlift, biceps curl, lateral raise
4-day upper/lower split (compound-focused):
- Day 1 (Upper): Bench press, row, OHP, dips, face pulls
- Day 2 (Lower): Squat, RDL, calf raise, hip thrust, ab rollout
Pitfalls & Fixes
- Symptom: Long workouts with poor results
- Cause: Too many exercises, junk volume
- Fix: Cut to 5–6 focused lifts
- Symptom: Stalled strength gains
- Cause: Not enough weekly volume
- Fix: Increase to 12–20 sets per muscle group
- Symptom: Constant soreness
- Cause: Excessive isolation work
- Fix: Prioritize compounds, drop redundancy
Metrics & Success Criteria
- North Star Metric: Progress in compound lifts (5–10 lb increase every 4–6 weeks)
- Threshold: 10–20 weekly sets per muscle group
- Frequency: Reassess program every 8–12 weeks
FAQ
Q1: How many exercises should beginners do?
Start with 4–5 per session focusing on compound lifts.
Q2: Do I need isolation exercises?
Yes, but keep them minimal—2–3 per session is enough.
Q3: Can I train a muscle group daily?
Only at low volume. Most benefit from 2–3x per week.
Q4: Is more always better?
No, research shows diminishing returns past ~20 sets per muscle per week.
Q5: What if I only have 30 minutes?
Stick to 2–3 compound lifts. Efficiency matters most.
Q6: Should strength and hypertrophy programs differ in exercises?
Not drastically—strength leans heavier on compounds, hypertrophy adds more auxiliaries.
Q7: How do I know if I’m doing too much?
Watch for stalled progress, poor recovery, or fatigue.
Glossary & References
- Compound lift: Multi-joint exercise targeting multiple muscles
- Auxiliary lift: Accessory or isolation movement
- Training volume: Sets × reps × weight, key driver of growth
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References
- Schoenfeld BJ, et al. (2017). Dose-response relationship between weekly resistance training volume and muscle hypertrophy. J Strength Cond Res.
- Grgic J, et al. (2018). Effects of resistance training frequency on gains in muscular strength. Sports Med.
- Król H, et al. (2019). Effects of different training volumes on strength and hypertrophy. Eur J Sport Sci.
Ready to Train?
Ready to build and plan smarter workouts? Use the Jefit app to log, and optimize your training volume with science-backed exercise selection.
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