{"id":8665,"date":"2020-08-21T18:28:45","date_gmt":"2020-08-21T18:28:45","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8665"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-many-exercises-per-muscle-group","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/","title":{"rendered":"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#How_Many_Exercises_Per_Muscle_Group\" >How Many Exercises Per Muscle Group<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#How_Many_Muscle_Groups_Are_In_The_Human_Body\" >How Many Muscle Groups Are In The Human Body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#How_Many_Exercises_Per_Muscle_Group-2\" >How Many Exercises Per Muscle Group?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#How_Many_Exercises_Per_Muscle_Group_Bodybuilding\" >How Many Exercises Per Muscle Group (Bodybuilding)?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#How_Many_Exercises_Per_Muscle_Group_Weight_Loss\" >How Many Exercises Per Muscle Group (Weight Loss)?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#How_Many_Exercises_Per_Muscle_Group_For_Beginners_Pros\" >How Many Exercises Per Muscle Group For Beginners\/ Pros?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#How_Many_Exercises_Per_Muscle_Group_For_Different_Ages_And_Genders\" >How Many Exercises Per Muscle Group For Different Ages And Genders?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#How_Many_Different_Exercises_Per_Muscle_Group\" >How Many Different Exercises Per Muscle Group?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Pectorals_Exercise_Variations\" >Pectorals Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Latissimus_Dorsi_Exercise_Variations\" >Latissimus Dorsi Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Trapezius_Exercise_Variations\" >Trapezius Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Quadriceps_Exercise_Variations\" >Quadriceps Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Gluteal_Exercise_Variations\" >Gluteal Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Hamstrings_Exercise_Variations\" >Hamstrings Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Deltoids_Exercise_Variations\" >Deltoids Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Triceps_Exercise_Variations\" >Triceps Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Biceps_Exercise_Variations\" >Biceps Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Abdominals_Exercise_Variations\" >Abdominals Exercise Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Calves_Exercise_Variations\" >Calves Exercise Variations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Per_Muscle_Group\"><\/span>How Many Exercises Per Muscle Group<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Do you know that you have more than 650 muscles in your body (<\/span><a href=\"https:\/\/www.loc.gov\/everyday-mysteries\/item\/what-is-the-strongest-muscle-in-the-human-body\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">)? But that number can go up to 840 if you count the muscles within complex muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Considering the huge number of muscles in your body, how many exercises per muscle group should you do?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To answer that question, let\u2019s start by analyzing the muscle groups.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Muscle_Groups_Are_In_The_Human_Body\"><\/span><b>How Many Muscle Groups Are In The Human Body?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fortunately, you don\u2019t have hundreds of muscle groups in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, the National Cancer Institute of the U.S. Department of Health and Human Services identifies only four major muscle groups, including (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/review.html\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">first group: muscles of the head and neck<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">second group: muscles of the trunk<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">third group: muscles of the upper extremity<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">fourth group: muscles of the lower extremity<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This simplifies things significantly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-32546 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">But for practical purposes in planning workouts, you can break it down further to 10 major muscle groups identified by The College Of Applied Health Sciences of the University Of Illinois and New Mexico State University (<\/span><a href=\"https:\/\/cdn.citl.illinois.edu\/courses\/KIN122\/week2\/chapter5\/web_data\/file6.htm\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/aces.nmsu.edu\/pubs\/_i\/I111\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">pectorals<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">latissimus dorsi<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">trapezius<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">quadriceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">gluteals<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">deltoids<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\"><span style=\"font-weight: 400;\">triceps<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">biceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">abdominals<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/30-day-calf-challenge\/\"><span style=\"font-weight: 400;\">calves<\/span><\/a><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/ways-to-exercise-at-home\/\">Ways To Exercise At Home: Going Full Throttle On Your Body Transformation Plans<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-37669 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Group-1-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Per_Muscle_Group-2\"><\/span><b>How Many Exercises Per Muscle Group?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, how many exercises per muscle group should you do?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, the scientific data shows that more exercises are better than less. Studies show that the volume of your workouts will impact your muscle mass (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/301578131_Effects_of_Resistance_Training_Frequency_on_Measures_of_Muscle_Hypertrophy_A_Systematic_Review_and_Meta-Analysis\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This means focusing on the number of exercises, repetitions, and sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To be more specific, you should train the major muscle groups at least twice a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Put more focus on the large muscle groups with two exercises per large muscle group as opposed to one exercise per smaller muscle group, during your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American College of Sports Medicine goes further to recommend 8-10 multi-joint exercises per week, focusing on the major muscles. That\u2019s at least two exercises per muscle group for the four major muscle groups identified by the National Cancer Institute of the U.S. Department of Health and Human Services, or one exercise per muscle group for the 10 major muscle groups identified by The College Of Applied Health Sciences of the University Of Illinois and New Mexico State University, in a week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now you know the required number of <a href=\"https:\/\/betterme.world\/articles\/v-shaped-buttocks-exercises\/\">exercises<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What about the reps and sets?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For that, the American College of Sports Medicine also recommends 2-3 sets of 8-12 reps for each exercise in your workout (<\/span><a href=\"https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2019\/07\/31\/acsm-guidelines-for-strength-training-featured-download\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Since those are the minimum requirements, you can do more exercises, reps, and sets, based on your ability. However, you should have at least one or two rest days in a week, to avoid muscle overuse injuries (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/870782\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Per_Muscle_Group_Bodybuilding\"><\/span><b>How Many Exercises Per Muscle Group (Bodybuilding)?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In weight training, the number of sets and reps you do will depend on your fitness objective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The NSCA\u2019s Performance Training Journal provides these general guidelines, based on different fitness objectives (<\/span><a href=\"http:\/\/myweb.facstaff.wwu.edu\/chalmers\/PDFs\/Strength%20size%20or%20power.pdf\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Strength:<\/b><span style=\"font-weight: 400;\"> &gt;85% 1RM (one rep maximum, or maximum weight you can lift for one rep) load, \u22646 repetitions, 2 \u2013 6 sets, and 2 &#8211; 5 minutes rest between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Power (single-effort):<\/b><span style=\"font-weight: 400;\"> 80 \u2013 90% 1RM load, 1 \u2013 2 reps, 3 \u2013 5 sets, and 2 &#8211; 5 minutes rest between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Power (multiple-effort):<\/b><span style=\"font-weight: 400;\"> 75 \u2013 95% 1RM load, 3 \u2013 5 reps, 3 \u2013 5 sets, and 2 &#8211; 5 minutes rest between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Hypertrophy (bodybuilding):<\/b><span style=\"font-weight: 400;\"> 67 \u2013 85% 1RM load, 6 \u2013 12 reps, 3 \u2013 6 sets, and 30 seconds &#8211; 1.5 minutes rest between sets.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Based on those guidelines, here is a sample workout program for different exercises based on varying fitness goals:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Deadlift:<\/b><span style=\"font-weight: 400;\"> 75% 1RM load x 10 reps x 5 sets (bodybuilding), 90% 1RM load x 4 reps x 4 sets (strength), 75% 1RM load x 5 reps x 3 sets (power)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Back squat:<\/b><span style=\"font-weight: 400;\"> 75% 1RM load x 10 reps x 5 sets (bodybuilding), 90% 1RM load x 4 reps x 6 sets (strength), 75% 1RM load x 5 x 5 sets (power)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Leg press:<\/b><span style=\"font-weight: 400;\"> 67% 1RM load x 12 reps x 4 sets (bodybuilding), 90% 1RM load x 4 reps x 6 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Hamstring curls:<\/b><span style=\"font-weight: 400;\"> 67% 1RM load x 12 reps x 4 sets (bodybuilding), 85% 1RM load x 6 reps x 4 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Quadriceps extension:<\/b><span style=\"font-weight: 400;\"> 67% 1RM load x 12 reps x 4 sets (bodybuilding), 85% 1RM load x 6 reps x 4 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Calf raise:<\/b><span style=\"font-weight: 400;\"> 75% 1RM load x 10 reps x 6 sets (bodybuilding), 85% 1RM load x 6 reps x 6 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Snatch:<\/b><span style=\"font-weight: 400;\"> 80% 1RM load x 3 reps x 4 sets (power)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Clean:<\/b><span style=\"font-weight: 400;\"> 80% 1RM load x 3 reps x 4 sets (power)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Bench press:<\/b><span style=\"font-weight: 400;\"> 75% 1RM load x 10 reps x 4 sets (bodybuilding), 90% 1RM load x 4 reps x 6 sets (strength), 75% 1RM load x 5 reps x 5 sets (power)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Bent-over row:<\/b><span style=\"font-weight: 400;\"> 75% 1RM load x 10 reps x 4 sets (bodybuilding), 90% 1RM load x 4 reps x 6 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Overhead press:<\/b><span style=\"font-weight: 400;\"> 67% 1RM load x 12 reps x 3 sets (bodybuilding), 85% 1RM load x 6 reps x 5 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Lat. pull-down:<\/b><span style=\"font-weight: 400;\"> 67% 1RM load x 12 reps x 3 sets (bodybuilding), 85% 1RM load x 6 reps x 5 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Triceps:<\/b><span style=\"font-weight: 400;\"> 67% 1RM load x 12 reps x 4 sets (bodybuilding), 90% 1RM load x 6 reps x 4 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Biceps:<\/b><span style=\"font-weight: 400;\"> 67% 1RM load x 12 reps x 4 sets (bodybuilding), 90% 1RM load x 6 reps x 4 sets (strength)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Push jerk:<\/b><span style=\"font-weight: 400;\"> 80% 1RM load x 3 reps x 5 sets (power)<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Wrist curl:<\/b><span style=\"font-weight: 400;\"> 67% 1RM load x 12 reps x 3 sets (bodybuilding), 85% 1RM load x 6 reps x 2 sets (strength)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-31328 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Per_Muscle_Group_Weight_Loss\"><\/span><b>How Many Exercises Per Muscle Group (Weight Loss)?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For weight loss, the issue isn\u2019t as complex as bodybuilding.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In weight loss, you can manage to activate most muscles together through wholesome aerobic exercises that work nearly all muscles. Such activities include swimming and aerobics. Therefore, you don\u2019t have to worry too much about the number of exercises per muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, what matters is the duration of the activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In that regard, the U.S. Department of Health &amp; Human Services recommends at least 150 minutes of moderate intensity activity per week for 18-64 year-old adults (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/age-chart.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). This can be as simple as brisk walking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But you can also build muscle endurance through weight training. In this case, target loads lighter than 67% 1RM with more than 12 reps, and very short rests between sets.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Per_Muscle_Group_For_Beginners_Pros\"><\/span><b>How Many Exercises Per Muscle Group For Beginners\/ Pros?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Understandably, beginners can\u2019t do as many exercises as experienced bodybuilders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a beginner, it would be reasonable to do a <a href=\"https:\/\/betterme.world\/articles\/aesthetics-diet\/\">full-body workout<\/a> (one exercise for each muscle group) during each workout session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That answers the question, \u201cHow many exercises per muscle group for beginners?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what about the question, \u201cHow many exercises per muscle group for advanced bodybuilders?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, an upper-body\/lower-body split would serve you well as an experienced bodybuilder. This allows you to perform more exercises for each muscle group during each workout session. In one session, you\u2019ll focus on the upper body and then the lower body in the next session.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-31294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Per_Muscle_Group_For_Different_Ages_And_Genders\"><\/span><b>How Many Exercises Per Muscle Group For Different Ages And Genders?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Obviously, the number of exercises you can do will also vary based on your age and gender.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how many exercises per muscle group for an 18-64 year old woman or man?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, how many exercises per muscle group for a 65+ year old man or woman?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, you may not find a clear recommendation on the exact number of exercises to do based on your age and gender, since people have varying physical capacities even within each age or gender group. That\u2019s why the Physical Activity Guidelines for Americans does not give a specific number of exercises (<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-10\/PAG_ExecutiveSummary.pdf\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how do you know that you\u2019ve exercised enough?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The general rule is to perform muscle-strengthening exercises to the point when you cannot do any more repetitions. As long as you schedule those workouts for at least 2 days per week, you\u2019ll be fine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, even a mere 5 minutes of physical activity will give you real health benefits.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-29013 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562-1024x576.png\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-3562.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Different_Exercises_Per_Muscle_Group\"><\/span><b>How Many Different Exercises Per Muscle Group?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The question, \u201cHow many exercises per muscle group per day?\u201d cannot be fully answered without addressing exercise variations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to fully build your muscles, you\u2019ll need to incorporate multiple variations of exercises for each muscle group. Each variation can activate the muscle group in different ways (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC449729\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Besides, a muscle group can have more than one mode of action (abduction, flexion, extension etc.), which necessitates different exercise variations (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means you may need more than one exercise for each muscle group per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following is an evaluation of multiple exercise variations for each muscle group. It can help you answer the question, \u201cIf I work 1 muscle group per day, how many exercises per muscle group?\u201d It will show you the number of exercise variations necessary to fully activate each muscle group.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-31260 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pectorals_Exercise_Variations\"><\/span><b>Pectorals Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise variations for the pectorals are based on the upper, middle, and lower chest (the location of the pectorals).<\/span><\/p>\n<p><b>Upper Chest:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The muscles in your upper chest point towards your clavicle, from your armpits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One exercise that targets this area is the incline bench press (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/incline-barbell-bench-press\/ss-BBtOahx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your back along an incline bench reclined at a 30-45 degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold a barbell over your chest using an overhand grip, with hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your arms up straight and lower them back down slowly.<\/span><\/li>\n<\/ol>\n<p><b>Middle Chest:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lifting at a 90-degree angle from your body will target the middle chest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A flat bench press does this effectively (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/barbell-bench-press\/ss-BBtOag7\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your back along a flat bench.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold the barbell above your chest using an overhand grip with hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with your arms fully extended, then lower and lift the bar slowly.<\/span><\/li>\n<\/ol>\n<p><b>Lower Chest:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Targeting this part can be tricky, but you can do it using an incline push up (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/incline-pushup\/ss-BBtOiKb\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your hands slightly wider than shoulder width on an elevated platform for the push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with arms straight and slowly lower your body before pushing back up.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Various other exercises to try out for your pectorals include: parallel bar dips, decline dumbbell bench press, decline dumbbell flyes, cable flyes \/ cable crossover, dumbbell pullover, low-incline barbell bench press, and seated machine chest press.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\">How To Get Rid Of Chest Fat-The Most Effective Fat Burning Exercises<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-30947 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196-1024x576.png\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4196.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Latissimus_Dorsi_Exercise_Variations\"><\/span><b>Latissimus Dorsi Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The exercise variations here target the upper\/outer lats and the lower lats.<\/span><\/p>\n<p><b>Upper\/Outer Lats:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The upper\/outer lats form the typical V-taper of your torso.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A useful exercise to target this section is the pull-up (wide grip) (<\/span><a href=\"https:\/\/www.msn.com\/en-ph\/health\/exercise\/strength\/wide-grip-pullup\/ss-BBtOiHy\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your hands shoulder-width apart and palms facing away from your body as you grab a pull-up bar.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with arms extended and pull your body up until your chin passes the bar and lower yourself back down slowly.<\/span><\/li>\n<\/ol>\n<p><b>Lower Lats:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that use a reverse and close grip will target the lower lats effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One exercise is the reverse-grip pull-down (<\/span><a href=\"https:\/\/www.msn.com\/en-ph\/health\/exercise\/strength\/reverse-grip-pulldown\/ss-BBtOaed\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab a straight-bar attachment with palms facing your body and shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with arms extended and pull your elbows down until the bar reaches your chest before slowly returning it back up.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Various other exercises to try out for your lats include: barbell row, deadlifts, dumbbell row, chin-ups, pull-ups, lat pulldowns, dumbbell pullover, landmine row, meadows row, inverted bodyweight row, renegade row, and deadstop row.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-31296 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-21.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Trapezius_Exercise_Variations\"><\/span><b>Trapezius Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The trapezius is a broad muscle on the back part of your neck and trunk. Exercise variations target either the upper and middle traps or the back and lower traps.<\/span><\/p>\n<p><b>Upper And Middle Traps:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A useful exercise here is the Gittleson Shrug (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=3y5QStdnFVk\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit up straight on a flat bench with one hand behind you on the bench and the other hand holding a dumbbell.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with your head tilted toward the supporting shoulder and elevate your moving shoulder while tilting your head towards it.<\/span><\/li>\n<\/ol>\n<p><b>Back And Lower Traps:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Target this section using a barbell deadlift (<\/span><a href=\"https:\/\/www.msn.com\/en-ph\/health\/exercise\/strength\/barbell-deadlift\/ss-BBtO4Va\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use an overhand grip with hands nearly twice your shoulder-width apart to hold a barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start while standing straight and lower the barbell slowly without rounding your back, then stand back up while thrusting your hips forward.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-30537 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569-1024x576.png\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3569.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Quadriceps_Exercise_Variations\"><\/span><b>Quadriceps Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The quadriceps is made up of four muscles, which necessitates four exercise variations.<\/span><\/p>\n<p><b>Vastus Medialis:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Also called the teardrop muscle, this muscle is located on the front of your thigh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An effective exercise to exert this muscle is the dumbbell lunge (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/dumbbell-lunge\/ss-BBtOcy0\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand while holding two dumbbells with palms facing each other and your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your arms extended and take a large step with one leg while lowering the rear knee and keeping the front shin vertical.<\/span><\/li>\n<\/ol>\n<p><b>Vastus Lateralis:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the most prominent section of our quads, extending down your thigh\u2019s lateral side.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your workout stance can influence the impact on this muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). One workout that achieves that is the close-stance front squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit a barbell on your shoulders and hold it while standing with feet less than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend your knees and push your hips back until your hips are parallel with the floor.<\/span><\/li>\n<\/ol>\n<p><b>Rectus Femoris:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that work both your knee and hip will effectively target this section located in the middle of your thigh (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395661\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One exercise is the straight leg raise (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-leg-raises\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your back, keeping your legs together and straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift your legs up until your butt lifts off the floor, and then take them back down.<\/span><\/li>\n<\/ol>\n<p><b>Vastus Intermedius:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This section is located on the front part of your upper leg, between the vastus lateralis and vastus medialis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An effective exercise here is the squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand tall with feet shoulder-width apart and arms in front at chest height.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drop your hips until your thighs are parallel with the floor, and then push back up.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-30041 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879-1024x576.png\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gluteal_Exercise_Variations\"><\/span><b>Gluteal Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The gluteal is made up of three muscles forming the buttocks. Therefore, you need at least three exercise variations to target each muscle.<\/span><\/p>\n<p><b>Gluteus Maximus:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is one of the largest muscles in your body and the biggest of the gluteals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target this muscle, use the single-leg Romanian deadlift with dumbbell:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold two dumbbells with an overhand grip while standing on one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower your torso by hinging at your hips, before pushing back up.<\/span><\/li>\n<\/ol>\n<p><b>Gluteus Medius:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This muscle provides abduction, internal\/ external rotation of your hip, and stabilization of hip\/ pelvis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Activate the muscle using monster walks (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/6936\/6-glute-med-exercises\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wrap a resistance loop band around your lower legs while in a quarter-squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Step diagonally forward and then back to the start.<\/span><\/li>\n<\/ol>\n<p><b>Gluteus Minimus:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This muscle is a hip abductor and it\u2019s important for hip stabilization.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To work it out, use a dumbbell crossover lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold two dumbbells with palms facing each other and stand with feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a large step back, crossing it behind the other leg and bending the back knee to the ground while keeping the front shin vertical.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-32544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hamstrings_Exercise_Variations\"><\/span><b>Hamstrings Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hamstring muscle, located behind your thigh, is made up of three muscles: semitendinosus, semimembranosus, and biceps femoris. Therefore, you need at least three exercise variations to target each muscle.<\/span><\/p>\n<p><b>Semitendinosus:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the longest hamstring muscle that provides knee flexion, fistula rotation, and thigh extension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target this muscles, try out the glute ham raise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24149748\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Position yourself in a GHD (glutes-hamstring developer) machine with hips extended, upright torso, and knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your hips extended as you straighten your legs, and then pull yourself back.<\/span><\/li>\n<\/ol>\n<p><b>Semimembranosus:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Unlike the biceps femoris which comprises the lateral hamstrings, the semimembranosus combines with the semitendinosus to comprise the medial hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target this muscle, use leg curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie face down on the leg curl machine and grasp the handles on the front.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Curl your lower legs without lifting your things and then extend them.<\/span><\/li>\n<\/ol>\n<p><b>Biceps Femoris:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This muscle serves the function of knee flexion\/ external rotation\/ internal rotation and hip extension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good exercise to activate the muscle is the good morning:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your hands behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend at the hip until your back is nearly parallel to the floor.<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-32545 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deltoids_Exercise_Variations\"><\/span><b>Deltoids Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This shoulder muscle requires three exercise variations to target the three groups of fibers that it has.<\/span><\/p>\n<p><b>Anterior Deltoid:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The primary function of this muscle is shoulder abduction, as well as shoulder internal rotation, flexion, and transverse flexion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A useful exercise here is the Arnold press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab two dumbbells at shoulder height with bent arms and palms facing your body.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Press the dumbbells overhead while rotating your palms until they face forward.<\/span><\/li>\n<\/ol>\n<p><b>Lateral Deltoid:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This muscle is activated in almost all shoulder exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One exercise is the barbell shoulder press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold a barbell on your chest using an overhand grip with arms bent.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Press the barbell overhead and then back down.<\/span><\/li>\n<\/ol>\n<p><b>Posterior Deltoid:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This muscle provides shoulder transverse abduction, extension, transverse extension, and external rotation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target the muscle, use a one-arm bent-over row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab one dumbbell and stand with one foot forward while your torso is bent over nearly parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift the dumbbell while keeping your elbow close to your body, and then take it back down.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-37364 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_Exercise_Variations\"><\/span><b>Triceps Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As the name suggests, the triceps brachii contains three muscles. Therefore, you need at least three exercise variations to target each muscle.<\/span><\/p>\n<p><b>Medial Head Triceps:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the least visible of the three triceps muscles and it\u2019s greatly activated when you perform elbow extensions at 90 \u2013 180 degrees of shoulder elevations (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6136322\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One exercise that achieves this is the overhead dumbbell triceps extension:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold two dumbbells overhead with palms facing each other while standing.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with arms extended and bend your elbows lowering the dumbbells behind you until your forearms are parallel with the floor.<\/span><\/li>\n<\/ol>\n<p><b>Lateral Head Triceps:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the most visible section from the side of your arm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target this muscle, use the body-weight dip:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab the handles of a dip station and lift your body to fully extend your arms and body.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend your elbows to lower your body until your upper arms are parallel with the ground.<\/span><\/li>\n<\/ol>\n<p><b>Long Head Triceps:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Located behind your arm, this muscle gives most of the overall mass of your triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To workout this muscle, use the dumbbell kickback:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your left hand and left knee on a weight bench in a bent-over posture.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab a dumbbell using your right hand with an overhand grip and keep your upper arm parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your forearm and bring it back down.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-30746 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-13.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Biceps_Exercise_Variations\"><\/span><b>Biceps Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The \u201cshort head\u201d and \u201clong head\u201d of the bicep form a single muscle. Therefore, you need at least two exercise variations to target each muscle.<\/span><\/p>\n<p><b>Short Head Bicep:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Located on your inner arm, the short head adds width to your flex, unlike the long head which creates the muscle peak.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An effective workout for this muscle is the EZ-bar preacher curl:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit on a preacher bench while holding an EZ-bar using an underhand grip with your upper arm resting on the padding.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with arms extended and bend your arms then lower the bar back down.<\/span><\/li>\n<\/ol>\n<p><b>Long Head Bicep:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This section runs along the outside of your upper arm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target the long head bicep, use a standing dumbbell biceps curl:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab two dumbbells while standing with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Don\u2019t move your upper arms as you bend your elbows to curl the dumbbells.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-37061 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056-1024x576.png\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Frame-5056.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Abdominals_Exercise_Variations\"><\/span><b>Abdominals Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are four main abdominal muscles which cover your internal organs. Therefore, you need at least four exercise variations to target each muscle.<\/span><\/p>\n<p><b>Transversus Abdominis:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the deepest muscle layer which stabilizes your trunk and maintains internal abdominal pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target this muscle, use the plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your extended arms on the floor beneath your shoulders and keep your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your torso straight aligned with your legs and hold that position.<\/span><\/li>\n<\/ol>\n<p><b>Rectus Abdominis:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This muscle is located between your ribs and pubic bone. It creates the characteristic bulges commonly called \u2018the six pack.\u2019 The main function is to move your body between the pelvis and ribcage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good workout for this muscle is the cable crunch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kneel under a rope attached to a high pulley cable machine and hold the two rope ends on either side of your face.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend over at your waist and slowly extend back to the start.<\/span><\/li>\n<\/ol>\n<p><b>External Oblique Muscles:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Found on each side of your rectus abdominis, the external oblique muscles allow your trunk to twist. When the right external obliques contract, your body turns to the left, and when the left external obliques contract, your body turns to the right.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good exercise for this muscle is the bicycle crunch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your back keeping your knees bent and hands behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While raising your shoulder blades, pedal your legs in the air like riding a bicycle.<\/span><\/li>\n<\/ol>\n<p><b>Internal Oblique Muscles:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The internal oblique muscle is located just inside your hip bones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This muscle operates in an opposite direction to your external oblique muscles. To twist your trunk to the left, the left internal oblique and the right external oblique contract together. To twist your trunk to the right, the right internal oblique and the left external oblique contract together.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good exercise for this muscle is the side plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a plank position, then rotate your body to your right and stack your feet on each other.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your right arm to the ceiling and return to the plank position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img decoding=\"async\" class=\"aligncenter wp-image-28460 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6-1024x576.jpg\" alt=\"how many exercises per muscle group\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calves_Exercise_Variations\"><\/span><b>Calves Exercise Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The calf muscle is made up of two muscles: the soleus muscle and the gastrocnemius muscle. Therefore, you need at least two exercise variations to target each muscle.<\/span><\/p>\n<p><b>Soleus Calf Muscle:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the smaller, flat muscle lying underneath the gastrocnemius calf muscle. It lifts your heel when your knee is bent, and also controls ankle and knee movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good exercise to target this muscle is the seated calf raise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit on a bench with your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift your heels\/ flex your calves and then return them back down.<\/span><\/li>\n<\/ol>\n<p><b>Gastrocnemius Calf Muscle:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the larger calf muscle which forms the visible bulge beneath your skin. You use this muscle when stepping forward, running, stepping up, and lifting onto the balls of your feet. The muscle functions through plantar flexion of your ankle and bending your knee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To exert this muscle use the standing calf raise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with your midfoot and heels hanging from the edge of a step\/ box and hold on to a rail to stay balanced.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift your heels up and then lower them back down to the start.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Based on this extensive guide, you can determine how many exercises per muscle group you need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can now properly plan a safe and effective workout that suits your gender, age, <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-broad-shoulders\/\">fitness<\/a> goals, and physical capacity. Most importantly, you\u2019ll have a well-rounded workout that fully exerts all the muscle groups in your body.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/6936\/6-glute-med-exercises\/\"><span style=\"font-weight: 400;\">6 Glute Med Exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2018, acefitness.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2019\/07\/31\/acsm-guidelines-for-strength-training-featured-download\"><span style=\"font-weight: 400;\">ACSM Guidelines for Strength Training<\/span><\/a><span style=\"font-weight: 400;\"> (2019, acsm.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/barbell-bench-press\/ss-BBtOag7\"><span style=\"font-weight: 400;\">Barbell Bench Press<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-ph\/health\/exercise\/strength\/barbell-deadlift\/ss-BBtO4Va\"><span style=\"font-weight: 400;\">Barbell Deadlift<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/dumbbell-lunge\/ss-BBtOcy0\"><span style=\"font-weight: 400;\">Dumbbell Lunge<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/870782\/\"><span style=\"font-weight: 400;\">Effects of frequency and duration of training on attrition and incidence of injury<\/span><\/a><span style=\"font-weight: 400;\"> (1977, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.researchgate.net\/publication\/301578131_Effects_of_Resistance_Training_Frequency_on_Measures_of_Muscle_Hypertrophy_A_Systematic_Review_and_Meta-Analysis\"><span style=\"font-weight: 400;\">Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2016, researchgate.net)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-10\/PAG_ExecutiveSummary.pdf\"><span style=\"font-weight: 400;\">Executive Summary: Physical Activity Guidelines for Americans 2nd edition<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., health.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-leg-raises\"><span style=\"font-weight: 400;\">How to Do Leg Raises<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., nytimes.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/incline-barbell-bench-press\/ss-BBtOahx\"><span style=\"font-weight: 400;\">Incline Barbell Bench Press<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/incline-pushup\/ss-BBtOiKb\"><span style=\"font-weight: 400;\">Incline Pushup<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24149748\/\"><span style=\"font-weight: 400;\">Muscle activation during various hamstring exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4395661\/\"><span style=\"font-weight: 400;\">Muscle activities of the rectus abdominis and rectus femoris and their ratio during leg raises performed by healthy adults<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/\"><span style=\"font-weight: 400;\">Muscle Groups<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., training.seer.cancer.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=3y5QStdnFVk\"><span style=\"font-weight: 400;\">One Arm Shrugs for Bigger Traps &#8211; Gittleson Shrug tutorial<\/span><\/a><span style=\"font-weight: 400;\"> (2011, youtube.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/age-chart.html\"><span style=\"font-weight: 400;\">Physical Activity Recommendations for Different Age Groups<\/span><\/a><span style=\"font-weight: 400;\"> (2020, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-ph\/health\/exercise\/strength\/reverse-grip-pulldown\/ss-BBtOaed\"><span style=\"font-weight: 400;\">Reverse-grip Pulldown<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/review.html\"><span style=\"font-weight: 400;\">Review: Introduction to the Muscular System<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., training.seer.cancer.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/cdn.citl.illinois.edu\/courses\/KIN122\/week2\/chapter5\/web_data\/file6.htm\"><span style=\"font-weight: 400;\">Skeletal Muscle Groups Front and Back<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., cdn.citl.illinois.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/myweb.facstaff.wwu.edu\/chalmers\/PDFs\/Strength%20size%20or%20power.pdf\"><span style=\"font-weight: 400;\">Strength, Size, or Power?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., myweb.facstaff.wwu.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/aces.nmsu.edu\/pubs\/_i\/I111\/\"><span style=\"font-weight: 400;\">The Benefits of Strength Training and Tips for Getting Started<\/span><\/a><span style=\"font-weight: 400;\"> (2017, aces.nmsu.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6136322\/\"><span style=\"font-weight: 400;\">The different role of each head of the triceps brachii muscle in elbow extension<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC449729\/\"><span style=\"font-weight: 400;\">Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study.<\/span><\/a><span style=\"font-weight: 400;\"> (2004, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.loc.gov\/everyday-mysteries\/item\/what-is-the-strongest-muscle-in-the-human-body\/\"><span style=\"font-weight: 400;\">What is the strongest muscle in the human body?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., loc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-ph\/health\/exercise\/strength\/wide-grip-pullup\/ss-BBtOiHy\">Wide-grip Pullup<\/a> (n.d., msn.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>How Many Exercises Per Muscle Group Do you know that you have more than 650 muscles in your body (25)? But that number can go up to 840 if you count the muscles within complex muscles. Considering the huge number of muscles in your body, how many exercises per muscle group should you do? To [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":8679,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[100],"class_list":["post-8665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed - BetterMe<\/title>\n<meta name=\"description\" content=\"This guide will help you determine \u2605 HOW MANY EXERCISES PER MUSCLE GROUP \u27a4 you need, based on your gender, age, fitness goals, and physical capacity.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed\" \/>\n<meta property=\"og:description\" content=\"This guide will help you determine \u2605 HOW MANY EXERCISES PER MUSCLE GROUP \u27a4 you need, based on your gender, age, fitness goals, and physical capacity.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"A. Porter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"23 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5aa67735fb4c18bd0220f5ce16c19480\"},\"headline\":\"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\"},\"wordCount\":4200,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">How Many Exercises Per Muscle Group<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Do you know that you have more than 650 muscles in your body (<\/span><a href=\\\"https:\/\/www.loc.gov\/everyday-mysteries\/item\/what-is-the-strongest-muscle-in-the-human-body\/\\\"><span style=\\\"font-weight: 400;\\\">25<\/span><\/a><span style=\\\"font-weight: 400;\\\">)? But that number can go up to 840 if you count the muscles within complex muscles.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Considering the huge number of muscles in your body, how many exercises per muscle group should you do?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To answer that question, let\u2019s start by analyzing the muscle groups.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Many Muscle Groups Are In The Human Body?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, you don\u2019t have hundreds of muscle groups in your body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In fact, the National Cancer Institute of the U.S. Department of Health and Human Services identifies only four major muscle groups, including (<\/span><a href=\\\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/review.html\\\"><span style=\\\"font-weight: 400;\\\">19<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">first group: muscles of the head and neck<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">second group: muscles of the trunk<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">third group: muscles of the upper extremity<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\"><span style=\\\"font-weight: 400;\\\">fourth group: muscles of the lower extremity<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">This simplifies things significantly.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\\\"><img class=\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\",\"name\":\"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This guide will help you determine \u2605 HOW MANY EXERCISES PER MUSCLE GROUP \u27a4 you need, based on your gender, age, fitness goals, and physical capacity.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/oleksii-popovych-0355a120b\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/alexporter\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed - BetterMe","description":"This guide will help you determine \u2605 HOW MANY EXERCISES PER MUSCLE GROUP \u27a4 you need, based on your gender, age, fitness goals, and physical capacity.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/","og_locale":"en_US","og_type":"article","og_title":"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed","og_description":"This guide will help you determine \u2605 HOW MANY EXERCISES PER MUSCLE GROUP \u27a4 you need, based on your gender, age, fitness goals, and physical capacity.","og_url":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg","type":"image\/jpeg"}],"author":"A. Porter","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter","Est. reading time":"23 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/"},"author":{"name":"A. Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5aa67735fb4c18bd0220f5ce16c19480"},"headline":"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/"},"wordCount":4200,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">How Many Exercises Per Muscle Group<\/h2>\r\n<span style=\"font-weight: 400;\">Do you know that you have more than 650 muscles in your body (<\/span><a href=\"https:\/\/www.loc.gov\/everyday-mysteries\/item\/what-is-the-strongest-muscle-in-the-human-body\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">)? But that number can go up to 840 if you count the muscles within complex muscles.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Considering the huge number of muscles in your body, how many exercises per muscle group should you do?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To answer that question, let\u2019s start by analyzing the muscle groups.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>How Many Muscle Groups Are In The Human Body?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Fortunately, you don\u2019t have hundreds of muscle groups in your body.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In fact, the National Cancer Institute of the U.S. Department of Health and Human Services identifies only four major muscle groups, including (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/review.html\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">first group: muscles of the head and neck<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">second group: muscles of the trunk<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">third group: muscles of the upper extremity<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">fourth group: muscles of the lower extremity<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">This simplifies things significantly.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Exercises_Per_Muscle_Group\"><img class=\" ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/","url":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/","name":"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"This guide will help you determine \u2605 HOW MANY EXERCISES PER MUSCLE GROUP \u27a4 you need, based on your gender, age, fitness goals, and physical capacity.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/shutterstock_1112658128-scaled.jpg","width":2560,"height":1707,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"How Many Exercises Per Muscle Group: Putting This Long-Standing Debate To Bed"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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Porter","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/fa4c9cc1f8369cda37d0f52f7999de90","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png","caption":"A. Porter"},"description":"Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.","sameAs":["https:\/\/www.linkedin.com\/in\/oleksii-popovych-0355a120b"],"url":"https:\/\/betterme.world\/articles\/author\/alexporter\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/8665","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=8665"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/8665\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/8679"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=8665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=8665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=8665"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=8665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}