How To Train Like A Minimalist (More Gains In Less Time)

How to Train Like a Minimalist and Make Gains in Less Time

Step 1: Understand the Concept of Minimalist Training

• Minimalist training involves maximizing progress in the gym by training for the least amount of time necessary.
• Research suggests that doing just one heavy set per exercise, one to three times per week, can lead to significant strength gains for most people.

Step 2: Implement Minimalist Training for Strength

• Focus on heavy loads and low repetitions (1-5 reps) for strength gains.
• For example, squatting two days per week with one heavy working set for one to three reps can efficiently increase your squat max.

Step 3: Apply Minimalist Training for Health

• Aim for just 30 to 60 minutes of lifting per week to achieve maximum health benefits.
• This minimal amount of lifting can reduce the risk of mortality, cardiovascular disease, cancer, and diabetes.

Step 4: Incorporate Minimalist Training for Muscle Hypertrophy

• Aim for around 10 sets per body part per week as a general guideline for muscle hypertrophy.
• Doing 1-4 sets per muscle per week can still yield significant gains, representing up to 64% of maximum gains.

Step 5: Optimize Your Minimalist Training Routine

• Push yourself to train harder and closer to failure during each set.
• Utilize drop sets to extend sets beyond failure and increase training volume.
• Implement sensible supersets with exercises that target different muscle groups to save time.
• Gradually reduce rest periods between sets to improve cardiovascular endurance and maximize hypertrophy.
• Minimize warm-up time by focusing on dynamic stretches and fewer warm-up sets before your working sets.

Step 6: Consider a Minimalist Training Program

• Check out programs like "The Gym in Under 45 Minutes" by Jeff Nippard, designed for effective and intense workouts in a time-efficient manner.
• Choose from different versions of the program based on your availability (2, 3, 4, or 5 days per week).
• Pre-order the program to receive all versions and save money using the discount code provided.

By following these steps and principles of minimalist training, you can make significant gains in strength, health, and muscle hypertrophy while optimizing your time spent in the gym.