How To Train Like A Minimalist

Notes

Stats

Gains do not grow linearly with time spent in the gym or volume. For health, you can maximize health benefits with 30-60 minutes of weight training per week!

1-4 Sets per week gives you 64% of your max muscle gains 5-9 Sets per week gives you 84% of your max muscle gains 10+ Sets per week gives you 100% of your max muscle gains.

Tips

1. Quality work

Make sure that you're pushing yourself CLOSE to failure on every set (9-10 RPE), and that you are maximizing your form for safety & effectiveness. Make sure you have HIGH intensity.

2. Use dropsets/rest-pause

After you finish your set, drop the weight by 50-25% and go again until failure WITHOUT resting. For rest-pause, if you can't readily decrease weight, pause for a few seconds after a set (take DEEP breaths) and then go again.

3. Use supersets

Do 2 different exercises that use different muscles back to back (one group rests while the other works). This cuts rest time in half. They should be DIFFERENT muscle groups.

4. Cut-down on workout time

Do exercises that do not require that much warm-up (ex. machine exercises), and only do a few minute workout & stretch in the beginning.

5. Gradually decrease rest time

For hypertrophy, decrease the rest time each week until it is around 1 minute. You don't need that much rest for hypertrophy.