minimalist training: 8 simple steps for big muscle gains
TRANSCRIPT
Minimalist Training8 Simple Steps for Big Muscle Gains
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Traditional bodybuilding workouts usually do the following:
Train 4 to 6 days per week
Train with a long list of exercises each session
Have you doing 4 sets or more
And reps of 8 to 10 per set
And you achieve ZERO gains!
Step #1: Follow the 80/20 Rule
The 80/20 rule says that 80 percent of results come from 20 percent of the effort
Your body makes most gains in the gym thanks to 20 percent of exercises.
Simple is better!
Step #2: Use the Best Minimalist Exercises
Use these compound
movements:
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Bench Press
Squats
Deadlifts
Shoulder Press
Chin ups
Pull Ups
Barbell Rows
Power Cleans
Step #3: Train Less Days!
Train 3 non consecutive days every week
Preferably Monday/Wednesday/Friday
Train on nonconsecutive days
Step #4: Use A Barbell As Much As PossibleYou can add weight beyond most machines
You’ll definitely go heavier than using dumbbells
It’s easier to keep good form than other free-weights
It’s a minimalist approach to training… all you need is one barbell
Step #5: Design Your Own Minimalist Workout
In order to keep things as basic and as effective as possible we’ll be doing exercises:
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● Squats● Bench Press● Shoulder Press● Chin Ups● Pull Ups● Deadlifts● Power Cleans
Step #6: Use 5 reps per set
Focus on building strength and gaining muscle.
5 reps is the magic number when it comes to building muscle.
Step #7: Train 3 Days Per WeekTrain every other day (Monday/Wednesday/Friday)
Train with 3 exercises each day
Do 3 sets per exercise
Do 5 reps per set
Rest 3 to 5 minutes between sets
Minimalist Workout Program
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You’ll start with Week A then you’ll use Week B workout the following week.
Simply alternate back forth so it looks like this:
Week A/Week B/ Week A/ Week B and so on.
Week AMonday
Squats (3 sets of 5 reps)
Bench Press (3 sets of 5 reps)
Chin Ups (3 sets of 5 reps)
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Week AWednesday
Squats (3 sets of 5 reps)
Shoulder Press (3 sets of 5 reps)
Deadlift (3 sets of 5 reps)
Week AFriday
Squats (3 sets of 5 reps)
Bench Press (3 sets of 5 reps)
Pull Ups (3 sets of 5 reps)
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Week BMonday
Squats (3 sets of 5 reps)
Shoulder Press (3 sets of 5 reps)
Chin Ups (3 sets of 5 reps)
Week BWednesday
Squats (3 sets of 5 reps)
Bench Press (3 sets of 5 reps)
Power Clean (3 sets of 5 reps)
Week BFriday
Squats (3 sets of 5 reps)
Bench Press (3 sets of 5 reps)
Pull Ups (3 sets of 5 reps)
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Step #8: Get Some RestThere’s a reason why training less days per week works.
You train hard, stimulate the muscle and then give your body time to grow.
Resting isn’t just about sleeping.
Resting is all about taking necessary days off.
In this case you’re going to take 1 to 2 days off in between.
You’ll also be sleeping in order to give the body time to recover.
Conclusion
By using minimalist workouts you will:
Save time with shorter workouts
Gain muscle with the right exercises
Simply train 3 days per week
Train with 3 exercises
Check out the article that
inspired this slideshare
Minimalist Training for Mass Gains: Best 3 Day Plan for 3
Times the Gains
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