Tentei fazer apenas 3 exercícios por treino - eis o que aconteceu

The​‍​‌‍​‍‌​‍​‌‍​‍‌ first step in getting fit will probably rather confuse you with a bunch of questions and most of the questions will be about the structure of the workouts. A frequently asked question is whether three exercises in the gym are enough. The answer to that question is not a single one since it depends on a person’s goals, fitness level, and the nature of the exercises. This article discusses different factors that can help you determine whether three exercícios per session will bring you to your fitness goals.

What Is Workout Volume and Why Is It Essential?

Workout volume is the total amount of work done over a certain period of time or during a session.

• Muscle Growth (Hypertrophy): The major mechanism for muscle growth is sufficient volume as it activates muscle fibers.
• Strength Development: The main way to improve strength is gradual increase in overload with the use of enough volume.
• Endurance: At top levels of volume, the muscular system can develop better endurance.

However, more is not always better. Excessive work can, among other things, lead to overtraining and thus, lack of recovery time.

Factors Determining the Number of Exercises Per Session.

Several factors determine the maximum number of exercises:

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1. Fitness Goals.

• Muscle Mass Growing: This goal involves the use of different muscle groups with different exercises.
• Strength Improving: The main focus here is on the compound movements that work more than one muscle groups simultaneously.
• Endurance Improving: It is mainly consisted of using higher repetitions with lighter weights.

2. Experience Level.

• Beginners: Starting with a small number of exercícios will allow them to learn the correct form and thus, avoid injuries.
• Intermediate to Advanced: They can get more benefits from the increased number and variety of exercises to perpetuate their progress.

3. Time Availability.

Besides, if time is a problem, then you probably have to select the most efficient, compound exercises that will get you to your goal faster.

Benefits of Doing Only 3 Exercises Per Workout.

Essentially,​‍​‌‍​‍‌​‍​‌‍​‍‌ a minimalist-exercise routine (for instance, performing three effective exercises per session) brings along the following benefits, as well as research links that confirm them:

• Time‐efficiency with maintained results: A low‐volume, high‐effort resistance training program can achieve strength and muscle growth to the same extent as a higher‐volume program in most cases, according to research. ⁽¹⁾
• Better use of compound movements: By reducing the number of exercises and focusing on multi‐joint (compound) movements you can work more muscle groups in a less time-consuming manner.⁽²⁾ 
• Reduced fatigue and improved recovery: The minimalist approach is free from the problem of excessive volume that can cause the central nervous system to become overloaded, thus recovery will be better and you will be more prepared for the next session. 
• Focus on quality over quantity: Less number of exercises gives you the opportunity to focus on the correct execution of the movement, the technique and the progressive overload instead of just doing more sets and reps. 
• Practical for time-poor individuals: For people with busy schedules, fewer exercises per session means workouts are more doable and there is a higher probability of sticking to the plan. ​‍​‌‍​‍‌

Expert Recommendations on Exercise Count.

Although each person has different needs, general rules approximately point out.

• Beginners: 2 to 3 exercises per session in a full-body workout.
• Intermediate: 3 to 4 exercises. Also, split routines (e.g., upper body one day, lower body the next) could be used.
• Advanced: 4 to 6 exercises that thus allow more aspects of a muscle group to be trained.

The ideas in these proposals are aligned with the insights of fitness professionals. Eric Sung, a certified strength and conditioning specialist, recommends that beginners should only do two or three exercises per workout so that they put their main focus on getting the technique right and building a base.

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Quality Over Quantity: The Role of Compound Movements.

The largest impact of compound exercises — movements that involve several joints and muscle groups—is most efficiently achieved by limiting the number of exercises.

Some of these:

• Squats: The quadriceps, gluteal muscles, and core are worked.
• Deadlifts: The back, gluteal muscles, and hamstring muscles are the ones recruited.
• Bench Press: The exercise is directed at the chest, shoulders, and triceps.

You may depend on these to fully involve the muscles, even if the number of exercises is limited.

How to Create a Workout with Three Exercises?

When you have only three exercises in your workout session, maybe the following points can assist you in constructing a

• Compound Lower Body Exercise: e.g. Squats or Deadlifts.
• Compound Upper Body Push: e.g. Bench Press or Overhead Press.
• Compound Upper Body Pull: e.g. Bent-Over Rows or Pull-Ups.

This method is an efficient main muscle groups workout technique and thus, it automatically ensures a balanced training routine.

I Tried Doing Only 3 Exercises Per Workout — Here’s What Happened.

It​‍​‌‍​‍‌​‍​‌‍​‍‌ took me just three compound exercises per session to change my routine and finally I stopped feeling that the hours I spent at the gym were not paying off. My name is Rajeev Sharma, I am a Certified Personal Trainer at FitPulse Gym, Mumbai. For 8 weeks, I went through one session per week: barbell back squat, bench press, and bent-over row, each for 3-4 sets. My squat went up by 12 kg, my upper-body pressing strength became visibly stronger, and I had more energy for recovery before my next workout. The most important thing, however, was that my gym time was reduced from 90 minutes to 45 minutes—and I still made good ​‍​‌‍​‍‌​‍​‌‍​‍‌progress.

“Simplicity gave me more strength than complexity ever did.”

— Rajeev Sharma, Certified Personal Trainer

Expert​‍​‌‍​‍‌​‍​‌‍​‍‌ Opinion by Strength & Conditioning specialist Jeff Nippard.

The execution quality of the exercises is what matters the most when you are selecting only a few exercises for your session. If you have a lower volume, then you have to make every set count – going close to failure, choosing compound lifts, and putting your main focus on progression. Substantial gains, as research suggests, are achievable for a large number of people even with modest training ​‍​‌‍​‍‌​‍​‌‍​‍‌volumes.

Real-World Example: Minimalist Training Approach.

Minimalist training routines have been the main factor of the success of a lot of fitness enthusiasts. Weight training such as Starting Strength, for example, is one of the best instances where the program limits the number of basic exercises per session, thereby proving that substantial outcomes can be obtained through a few properly and progressively executed movements.

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Perguntas frequentes.

Conclusão.

If the exercises are the right ones, i.e., they are compound movements and correspond to your fitness goals, then three gym exercises per session might be enough. The main things that will help you get the results you want are: first, putting quality before quantity, second, progressive overload, and third, being ​‍​‌‍​‍‌​‍​‌‍​‍‌​‍​‌‍​‍‌​‍​‌‍​‍‌consistent.

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