How many diffirent exercises should i do per muscle group? today doin chest i did decline, incline, dumbell flayes, dumbell incline, dumbell decline, dips, and then i did cable cross over and did cable decline. Is this too much?
IMO you should decide on an overall total number of sets to do for each muscle, then do 3-4 sets on the first exercises choosen, then 2 sets on one or two final finishing exercises.
Whether you do 3 or 4 sets for each exercise can be decided each workout-if you're going to failure and really working it, the muscle could be completely wasted after 3 sets, in which case go on to the next exercise. If you have more energy and think there's still some reserve left, or are in a groove and really want to work it, do a 4th set. After the meat of the workout for that muscle involving 3-4 sets/exercise on the main exercises, end the work on that muscle with a couple of sets of a finshing exercise.
As far as numbers of sets for each muscle, the best IMO is:
-6-9 sets for smaller muscles, 9-12 sets for larger muscles. Moderate sets like this are effective, assuming that you're working hard to failure on each set. No wasted sets going through the motions, in which you would still have something left in the tank. Leave it all there, don't hold back.
If you want to challenge yourself, do one set of each exercise (typically but not always the last set of each exercise) to negative failure, using cheats, rest-pause, etc.
Try this for a couple of months, keeping in mind that bottom line the gains will come by increasing the reps and/or weight and forcing the muscles to adapt to the new loads, using cheats, negatives, forced reps, etc.
After you're used to it you can experiment with increasing or decreasing the total numbers of sets for each muscle, to see what happens in each case. You might find that biceps requires fewer sets while triceps respond to higher numbers of sets.
Also try different training frequencies, for a couple of months each: each muscle twice weekly, thrice weekly and once every 5 days, and compare.
