Key takeaways:
- Ditch exercises requiring long warm-ups and complex setups.
- Use compound lifts that tax multiple muscles evenly.
- Aim for low reps in reserve (1-0 RIR or psychotic failure).
- Implement antagonist or unrelated supersets to save time.
- Utilize my reps and drop sets for condensed work.
Minimalist training for muscle growth focuses on maximizing results with minimal time investment. Here are the key principles and recommendations:
# Ditch complex exercises
- Avoid lifts requiring long warm-ups, like deadlifts, and those with complex setups, such as hip thrusts with barbells[1][2].
- Opt for bodyweight moves, dumbbell moves, preloaded barbell moves, or machine exercises that can be quickly accessed and performed[1][2].
# Use compound lifts wisely
- Choose compound lifts that tax multiple muscles evenly, such as close-grip bench press or wide-grip pull-ups[1][2].
- Avoid lifts that primarily train one muscle, like the wide-grip bench press, which mainly targets the chest[1][2].
# Implement low reps in reserve (RIR)
- Train close to failure, with 1-0 RIR or all the way to psychotic failure, to maximize effectiveness in a short time[1][2].
# Utilize supersets
- Implement antagonist or unrelated supersets to reduce rest time and maintain a high hypertrophy stimulus[1][2].
# Employ my reps and drop sets
- Use my reps and drop sets to condense work, minimize rest time, and keep training intensity high[1][2].
By following these principles, you can achieve a significant amount of hypertrophy stimulus in a short time, making minimalist training an effective approach for those with limited time[1][2].
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