Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
Time-efficient lifting for weeks when the gym cannot be the priority. One to four hard sets per muscle a week already deliver a large share of the muscle gain seen at higher volumes, and a single heavy set once to three times a week builds strength for most people. Practitioners squeeze more out of the sets they do keep with drop sets, supersets that pair muscles which do not compete (bench press with rows, for example), a general warm-up of a few minutes and machine exercises that need fewer warm-up sets than barbell lifts. Rest periods can be trimmed gradually as conditioning improves.
Who backs it
Sorted by strength of stance
- Jeff NippardDoes it
Natural bodybuilder · Science-based lifting
Maximalist by preference, he still switches to a low-volume routine when work or travel squeeze training; in a time crunch his warm-up is three to five minutes on a treadmill and a few dynamic stretches. The article adds drop sets, supersets of non-competing muscles and machine exercises that need fewer warm-up sets. He wrote a 20-minute weekly program for his brother, whose hip pain went away.
Source: jeffnippard.com blog: How To Train Like A Minimalist (More Gains In Less Time) - Pavel TsatsoulineRecommends
Strength coach · StrongFirst
Six weeks, four exercises, is the dare he sets: kettlebell swings, Zercher squats, handstand push-ups and weighted pull-ups, nothing else. He borrows the not-to-do list from Tim Ferriss and fills it with gear elite strength athletes never touch, exercises with vague goals, and anything done by people wearing gym gloves.
Source: StrongFirst: No Distractions, The Occam's Razor Training Plan
Aimed at the same thing
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Temptation bundling
Only allow yourself something you want while doing something you avoid
Backed by 2 of 44 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
Backed by 1 of 44 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
Backed by 1 of 44 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost
Daily minimum workout
A floor you never drop below: 20 minutes of movement and recovery on your worst day
Backed by 4 of 44 stacks: 0 do it, 4 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.
Home gym
A private training space at home, from a garage rack to a fully equipped room
Backed by 4 of 44 stacks: 2 do it, 2 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.
Batch cooking protein
Cook a week of chicken, lean meat or fish in one session so protein is always to hand
Backed by 3 of 44 stacks: 3 do it, 0 recommend it, 0 have discussed it
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