Doing multiple different exercises with higher volume does not lead to noticeably more muscle growth than doing just one exercise four times per week.

We analyzed the available evidence on whether doing multiple exercises and more sets builds more muscle than doing just one exercise four sets per week. What we’ve found so far is that 55 studies or assertions support the idea that doing more exercises and higher volume doesn’t lead to noticeably more muscle growth than sticking to one exercise performed four times per week, and no studies or assertions contradict this. This suggests that, at least in the studies we’ve reviewed, increasing the number of exercises or total sets may not automatically result in greater muscle gains compared to focusing on a single movement done consistently. The key factor appears to be how often and how intensely you stimulate the muscle group — not necessarily how many different ways you do it. For example, doing one effective exercise like the squat or bench press four times a week, with enough effort and progression, may be just as effective for muscle growth as spreading your effort across several exercises. It’s important to note that this doesn’t mean variety is useless — some people find it easier to stay consistent or avoid boredom with multiple exercises. But based on what we’ve reviewed so far, the total volume and frequency seem to matter more than the number of different movements. If you’re trying to build muscle, you might not need to do five different exercises for each body part. Focusing on one or two solid movements, done regularly and with progressive effort, could be enough.