The Definitive Strength Training Routine For Minimalists
As a hardgainer I’ve tested almost every kind of bullsh*t strength training routine available starting with my first routine straight out of Flex Magazine that had me in the gym 10 hours a week. Almost every routine I tried led to nagging injuries and stiff joints.
As a natural trainee and hardgainer my biggest problem was overtraining. Despite all the broscience on the internet, gaining muscle is simple, all you need is progressive resistance, a caloric surplus, adequate protein and adequate recovery.
It wasn’t until I adopted the routine below that I started to see progress and stopped getting injured. The method I’ve outlined will have you in the gym for no more than 20 minutes a week giving you plenty of time for the important things in life, like meeting girls who want to take your shirt off and admire your progress.
What You Should Expect From This Routine:
Minimize time in gym
Minimize muscle and joint stiffness throughout the week
Consistently break personal lifting records
What You Need To Know About The Workout
Workouts are twice a week with each workout lasting about 10 minutes including setup time and stretching
You’ll need a journal to measure your results each week
Despite all the bullsh*t broscience out there, the only way to get bigger is muscular hypertrophy through progressive resistance, in layman’s terms: getting stronger
This is why you need to push every set to muscular fatigue
If you’re not getting stronger you’re not gaining muscle (in almost all cases)
Each workout will have one compound upper body and one compound lower body exercise for one set of 8 pushed to failure
Your goal in each workout is to complete 1 more rep than you did the week before
You’ll need to measure your results in a logbook so you can keep track of your progress or use an online notebook like Google Keep
Make sure to do upper body exercises first because after the lower body exercises you will be too tired to break records on your upper body
Two exercises might seem too easy for some of you guys but if you try this and feel that way, that means you are not truly pushing to fatigue
1 good set of squats or deadlifts to fatigue requires 100% concentration and every ounce of effort in your body
The workout utilizes compound movements targeting all muscle groups
These lifts are the most efficient movements available