The Best Science-Based Minimalist Workout (Under 45 Mins)
video description
Date: 2022-11-01
Related videos
Comments and reviews: 15
Marcos
Great video.
I've got a few questions about the exercise selection:
Why no over-head press on day 1? It targets lateral delts very well, especially with dumbbells since it allows the arms to travel more at the side of the body instead of in the front and could be a nice way of not having to add both lateral raise and triceps extension.
On the same line of thought, adding a bent over row on day 1 replacing triceps (considering DB over-head presses replaced the lateral raises) could get rhomboids hit twice a week, instead of once, while giving extra biceps stimulus.
Since we got more biceps stimulus from the bent-over row, it probably wouldn't be necessary to have isolation biceps on day 2, which could be replaced by a pull-up so you could hit lats also twice a week instead of once.
Switching up the seated leg-curl for a nordic hamstring curl could be interesting for more stabilization requirements.
Standing dumbbell press, bent over row, pull ups and nordic hamstring curl have some decent core engagement for stabilization, which could free up the direct ab training with something like a goodmorning, since glutes are only targeted on day 1.
I believe having isolation exercises when you're doing less than 20 weekly sets of all exercises combined my not be optimal. I feel like trying to maximize compound lifts that allow you to train arms and core indirectly would be more beneficial.
I do understand that some compound exercises have more of a skill component, and some body weight exercises like nordic hamstring curl and pull ups might need a minimum level of strength, but, if possible, I believe it would be more beneficial over all given the time constraints.
reply
Great video.
I've got a few questions about the exercise selection:
Why no over-head press on day 1? It targets lateral delts very well, especially with dumbbells since it allows the arms to travel more at the side of the body instead of in the front and could be a nice way of not having to add both lateral raise and triceps extension.
On the same line of thought, adding a bent over row on day 1 replacing triceps (considering DB over-head presses replaced the lateral raises) could get rhomboids hit twice a week, instead of once, while giving extra biceps stimulus.
Since we got more biceps stimulus from the bent-over row, it probably wouldn't be necessary to have isolation biceps on day 2, which could be replaced by a pull-up so you could hit lats also twice a week instead of once.
Switching up the seated leg-curl for a nordic hamstring curl could be interesting for more stabilization requirements.
Standing dumbbell press, bent over row, pull ups and nordic hamstring curl have some decent core engagement for stabilization, which could free up the direct ab training with something like a goodmorning, since glutes are only targeted on day 1.
I believe having isolation exercises when you're doing less than 20 weekly sets of all exercises combined my not be optimal. I feel like trying to maximize compound lifts that allow you to train arms and core indirectly would be more beneficial.
I do understand that some compound exercises have more of a skill component, and some body weight exercises like nordic hamstring curl and pull ups might need a minimum level of strength, but, if possible, I believe it would be more beneficial over all given the time constraints.
reply
Justin
I don t think this is a particularly good minimalist routine for a few reasons. First, completing 7 exercises in 45 minutes will be almost impossible in a normal gym where you often have to wait for equipment. In addition, doing one or two sets per exercise doesn t make much sense when later sets (3rd, 4th, 5th) will often be the best in terms of having your technique down and mind-muscle connection established, which is when you will get the best results (I think this is by far the biggest shortfall of this program.
I do like how Jeff mentions the utility of intensity techniques (drop sets, myoreps) and supersets to maximize the amount of work you can do per unit of time, which is essential in a minimalist program.
I think a better minimalist routine would be fewer (3-4) mainly compound exercises per session with more (4-5) sets per exercise (using supersets, drops sets, rest-pause sets, etc. Reducing the number of exercises reduces the amount of time spent moving around the gym or waiting for equipment and doing mostly compound exercises maximizes muscle recruitment per set. Obviously 4 exercises isn t enough to target every muscle group, but like Jeff said there are a number of ways to split your volume across multiple sessions so that you hit each muscle every week (or even twice a week. I ve been following a PPL split like this for the past few months and have seen just as much progress as when I was doing a maximalist routine (7+ exercises, 2+ hours per session.
reply
I don t think this is a particularly good minimalist routine for a few reasons. First, completing 7 exercises in 45 minutes will be almost impossible in a normal gym where you often have to wait for equipment. In addition, doing one or two sets per exercise doesn t make much sense when later sets (3rd, 4th, 5th) will often be the best in terms of having your technique down and mind-muscle connection established, which is when you will get the best results (I think this is by far the biggest shortfall of this program.
I do like how Jeff mentions the utility of intensity techniques (drop sets, myoreps) and supersets to maximize the amount of work you can do per unit of time, which is essential in a minimalist program.
I think a better minimalist routine would be fewer (3-4) mainly compound exercises per session with more (4-5) sets per exercise (using supersets, drops sets, rest-pause sets, etc. Reducing the number of exercises reduces the amount of time spent moving around the gym or waiting for equipment and doing mostly compound exercises maximizes muscle recruitment per set. Obviously 4 exercises isn t enough to target every muscle group, but like Jeff said there are a number of ways to split your volume across multiple sessions so that you hit each muscle every week (or even twice a week. I ve been following a PPL split like this for the past few months and have seen just as much progress as when I was doing a maximalist routine (7+ exercises, 2+ hours per session.
reply
Taneli
You deserve the utmost credit for not only the thorough research on which you base your points - in every video - but perhaps even more for the calm, collected, and holistic manner in which you express your views. In a world where people generally seem to be easily drawn into black-or-white thinking and aggressive outbursts of ideological opinions, regardless of the subject matter, you are a salutary example to the contrary. It seems to me that you are genuinely interested in being on a journey of discovering the truth and sharing your and others' findings in a non-forceful and somewhat tentative manner.
All of this makes your expression very approachable, extremely attractive, interesting, and easy to listen to, and is a testament that not only are you an absolute beast of a man physically, but mentally as well. Keep up the good work!
reply
You deserve the utmost credit for not only the thorough research on which you base your points - in every video - but perhaps even more for the calm, collected, and holistic manner in which you express your views. In a world where people generally seem to be easily drawn into black-or-white thinking and aggressive outbursts of ideological opinions, regardless of the subject matter, you are a salutary example to the contrary. It seems to me that you are genuinely interested in being on a journey of discovering the truth and sharing your and others' findings in a non-forceful and somewhat tentative manner.
All of this makes your expression very approachable, extremely attractive, interesting, and easy to listen to, and is a testament that not only are you an absolute beast of a man physically, but mentally as well. Keep up the good work!
reply
Christian
My family has a history of cardiovascular diseases, so doing cardio is a must in order to keep my heart as healthy as possible. Your program is perfect for me because I don't have to abandon weight lifting, which is what I enjoy the most, in order to do cardio all in 1 hour.
I can probably dedicate more time to the gym later, but right now I'm working and studying, and it can be hard to make time for everything.
Thank you, Jeff.
reply
My family has a history of cardiovascular diseases, so doing cardio is a must in order to keep my heart as healthy as possible. Your program is perfect for me because I don't have to abandon weight lifting, which is what I enjoy the most, in order to do cardio all in 1 hour.
I can probably dedicate more time to the gym later, but right now I'm working and studying, and it can be hard to make time for everything.
Thank you, Jeff.
reply
Ishaan
Bro you're good. But the truth is that to reach the body level you have and experiment is something different and to start from scratch it's different. You too have used Fundamental compounds and isolations to build the body and now you're experimenting, that's totally fine but for a beginner FUNDAMENTALS are much more important.
reply
Bro you're good. But the truth is that to reach the body level you have and experiment is something different and to start from scratch it's different. You too have used Fundamental compounds and isolations to build the body and now you're experimenting, that's totally fine but for a beginner FUNDAMENTALS are much more important.
reply
David
Thanks for sharing this. I bought the program but was disappointed to see all the exercises were for dumbbells and cables. As someone with a home gym (barbell and limited dumbbells, this doesn't work. Moreover, most minimalists train at home. Saves time and such. Hopefully you can amend it or provide some recommendations.
reply
Thanks for sharing this. I bought the program but was disappointed to see all the exercises were for dumbbells and cables. As someone with a home gym (barbell and limited dumbbells, this doesn't work. Moreover, most minimalists train at home. Saves time and such. Hopefully you can amend it or provide some recommendations.
reply
Brad
Yes! I got my dad to preorder this program. I've been trying to get him to lift so he doesn't waste away as he ages. I even bought him the full spectrum of equipment (smith machine, weights, bench, dumbbells, etc. Can't wait for him to get started and see how good it feels to get stronger and feel better!
reply
Yes! I got my dad to preorder this program. I've been trying to get him to lift so he doesn't waste away as he ages. I even bought him the full spectrum of equipment (smith machine, weights, bench, dumbbells, etc. Can't wait for him to get started and see how good it feels to get stronger and feel better!
reply
Phil
I workout 2-3x/week. I start with 1 mile walk/jog, 205 bench, 185 deadlift, 225 squat, then rest for like 30 mins lol, finish with max pullups, max burpees, and trying to a full split stretching for flexibility. Not really efficient, but I finish in about 1. 5-2hours and sleep like a baby right afterwards
reply
I workout 2-3x/week. I start with 1 mile walk/jog, 205 bench, 185 deadlift, 225 squat, then rest for like 30 mins lol, finish with max pullups, max burpees, and trying to a full split stretching for flexibility. Not really efficient, but I finish in about 1. 5-2hours and sleep like a baby right afterwards
reply
abdulla
Been exercising with your new minimalist program for two weeks now, at first I really felt it was short but now I'm really feeling how effective and time efficient it is, as a father with a long job this program really helped me stick to my workouts better since its short, really thank you Jeff
reply
Been exercising with your new minimalist program for two weeks now, at first I really felt it was short but now I'm really feeling how effective and time efficient it is, as a father with a long job this program really helped me stick to my workouts better since its short, really thank you Jeff
reply
young
bro I've been doing this for a year at home (bench/deadlift/squats/rows) with adjustable dumbbells and seeing it get called a minimalist routine, I'm not even mad I'm lazy and as a newb lifter I gained 40 pounds of total mass in this first year (maybe about 25 of it is muscle)
reply
bro I've been doing this for a year at home (bench/deadlift/squats/rows) with adjustable dumbbells and seeing it get called a minimalist routine, I'm not even mad I'm lazy and as a newb lifter I gained 40 pounds of total mass in this first year (maybe about 25 of it is muscle)
reply
Jesse
hey Jeff, you're the absolute GOAT in the fitness content space! I think it would be really cool if you'd do some training collapses! just training sessions with people like Mike Isratel, sean nalewanj or will tennyson would be awesome.
reply
hey Jeff, you're the absolute GOAT in the fitness content space! I think it would be really cool if you'd do some training collapses! just training sessions with people like Mike Isratel, sean nalewanj or will tennyson would be awesome.
reply
Jonathan
Is there any research on minimalism on other aspects than training? For example, if I hit 50% of my protein targets, how much does this impact progress in terms of strength/muscle gains? Same with sleep, alcohol consumption, etc
reply
Is there any research on minimalism on other aspects than training? For example, if I hit 50% of my protein targets, how much does this impact progress in terms of strength/muscle gains? Same with sleep, alcohol consumption, etc
reply
Vishu
I feel like you could be even more minimalist for upper body. Why not just superset dip and pullups with 4 sets of each? And I guess fit in some lateral raises and those 3 movements kinda hit everything in upper body, right?
reply
I feel like you could be even more minimalist for upper body. Why not just superset dip and pullups with 4 sets of each? And I guess fit in some lateral raises and those 3 movements kinda hit everything in upper body, right?
reply
Aaron
This has been a huge time saver for me! I bought this program, and I've started with the 4x/week one.
I'm using my home gym, so the substitutions are a welcome addition to the program.
Loving it so far! Keep it up!
reply
This has been a huge time saver for me! I bought this program, and I've started with the 4x/week one.
I'm using my home gym, so the substitutions are a welcome addition to the program.
Loving it so far! Keep it up!
reply
Rounak
Very well said bro about this topic and about the best science based minimalist workout and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
reply
Very well said bro about this topic and about the best science based minimalist workout and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
reply
Add a review, comment
Other channel videos
