What do you think of a minimalistic workout like pic related?

What do you think of a minimalistic workout like pic related?

Only 15 minutes a day to get the kind of body that makes girls want to put male genitalia into their mouths seems like a great deal.

>but muh definition... muh isolation... if you just added...
The point is to make it as minimalistic as possible.

  1. 2 months ago
    Anonymous

    I mean it seems to be better than nothing, but id rather just work out properly. If this is what gets you started though, go for it man. Do factor in the time it takes to get ready and go to the gym, unless of course you have a home gym

    • 2 months ago
      Anonymous

      I have a home gym. By which I mean I have a barbell, a bench and a pullup bar (the kind you can set on a door frame).
      So it's really just 15 minutes a day for me, which is great, considering how lazy I am.

      This will just get you spidermode.

      I've started 3 months ago and I'm already seeing definite gains.

      I'd rather do trap bar deadlifts in place of squats. Get a little bit of trap work that's missing from l-sit pullups.

      Yeah, I was uncertain between squats and deadlifts. I chose squats because they develop legs much more, don't they?

      • 2 months ago
        Anonymous

        >I chose squats because they develop legs much more, don't they?
        Compared to conventional deads, yes. Trap bar let's you use more quad so it's a more balanced than conventional. It's just a personal preference though. Squats are great too.

      • 2 months ago
        Anonymous

        >I chose squats because they develop legs much more, don't they?
        Yes. Deadlifts are mostly for your back. You already have chin-ups for that. You do have a glaring problem though. You can't really contract your lats if your abs are engaged.

      • 2 months ago
        Anonymous

        >3 months in
        Well if you start to notice your arms falling behind do some hammer curls and tricep extensions

  2. 2 months ago
    Anonymous

    This will just get you spidermode.

    • 2 months ago
      Anonymous

      Damn you're telling me, just by doing this, I will look like THIS?

  3. 2 months ago
    Anonymous

    I'd rather do trap bar deadlifts in place of squats. Get a little bit of trap work that's missing from l-sit pullups.

  4. 2 months ago
    Anonymous

    You will see beginner gains and plateau after that. Not enough volume, it literally won’t work.

    • 2 months ago
      Anonymous

      10 sets per week is plenty of volume for an intermediate, Mike.

    • 2 months ago
      Anonymous

      >Not enough volume
      This confuses me, because from what I've read, the optimal volume range is 60-120 reps per week for the big muscle groups, and it's suggested to stay in the lower end of that spectrum and using higher weights.
      With this workout I'd get:
      >benchpress: 80 reps per week
      >pullups: 60-80 reps per week
      >squats: 50 reps per week
      Only the squats are a bit lacking. I might lower the weight and do 5x7 instead of 5x5, that'd be more than enough.

      It will work. If you add 200lbs to your bench, progress to doing more than 5 chinups with a couple plates, and squat several hundred lbs, you will grow.

      Thanks mate. I'm consistently adding weight, so it's working.

      >I chose squats because they develop legs much more, don't they?
      Yes. Deadlifts are mostly for your back. You already have chin-ups for that. You do have a glaring problem though. You can't really contract your lats if your abs are engaged.

      >You can't really contract your lats if your abs are engaged.
      ??
      I manage to do L shaped pullups just fine. I couldn't do them if I couldn't contract my lats, right?

      I wish I had the space for a home gym

      You probably do. I have a foldable bench, a short barbell (5 feet) and a removable pullup bar. Doesn't even occupy a couple square meters.
      Minimalism means that you don't need a lot of machines. Barbell and pullup bar and you're set. (Even dumbbells instead of the barbell might be just fine, and they require even less space.)

      • 2 months ago
        Anonymous

        You are oversimplifying thing and ignoring some common sense as well.

        Not all volume is created equal, not every set is the same, nor is every rep. There are all sorts of different people who talk about ideal rep range, ideal set range, ideal time under tension, and many other factors. Further there is not good evidence to suggest stating in the lower rep range with more weight is better.

        But this is only one small problem with your routine, what about your shoulders and arms? I get they are compound movements but it won’t be enough. Most people squatting are either quad or hamstring dominant, so one will get some development but the other will be underworked. Pull-ups do not significantly engage all the muscles in the back, so your back would be disproportional. Even if we assume a best case scenario where you do slow and heavy reps with very clean form (which 95% of people aren't doing), you will only see significant development in your chest/part of your back/and part of your legs.

        There are many more issues, but you are falling into a trap of trying to reinvent and build a optimal efficient routine, many people have tried similar things to what you are doing before, and it never works, and ultimate you will be wasting a lot more time in the long run.

        • 2 months ago
          Anonymous

          >it won’t be enough
          Dude, like it says in the pic, this is for people who don't care about bodybuilding and autistically developing every little muscle to perfection. It's for people who want to get in shape and look athletic and fit without investing too much time, effort and equipment into it. You're waaay overcomplicating it with all this talk about quality of volume and time under tension, etc. The accessory muscles (shoulders, forearms) will develop a bit thanks to the compound movements, and THAT IS ENOUGH FOR ME. Not for you, clearly, you need a different workout, but for me it is, in fact, enough.

          >you'll plateau
          Again, fine with me. If I plateau after reaching the modes listed at the end of the pic, I'm perfectly fine with it. Otter or Fight Club mode would be enough for me.

          I don't think you get what a minimalistic workout is SUPPOSED to do. This is for people who can't be fucked with doing a "proper" workout because they can't or don't want to spend all the necessary time, money and effort. And it's for people who need an entry level workout to start, so they don't get overwhelmed. It's not supposed to be an exhaustive, complete workout.
          You're criticizing a bike because it has only 2 wheels and saying that a car is clearly better because it has 4. They're different vehicles with different perks and purposes, it's not like one is inferior to the other.

          • 2 months ago
            Anonymous

            >Dude, like it says in the pic, this is for people who don't care about bodybuilding and autistically developing every little muscle to perfection. It's for people who want to get in shape and look athletic and fit without investing too much time, effort and equipment into it
            Not him, but you sound like me as a beginner. The truth is that you aren't going to look like the "in-shape" pictures, full stop. You can only look like a bigger version of what you see in the mirror. How big and lean does your image in the mirror need to be for you to look "athletic and fit"? And if you lower the bar low enough, does that mean you can compromise on time investment, detailed programming, and tracking my diet? There isn't a solid answer.

            Also, while 15 minutes is enough to make gains, I also think that those set numbers are unrealistic. Once you actually lift you'll realize how time slips away simply getting into position under the bar/machine, or adjusting the weights, time spent grinding out reps, and so on.

          • 2 months ago
            Anonymous

            if you REALLY wanted a mnmnlst routine that gets you athletic youd be doing dips, pullups and pistol squats

            • 2 months ago
              Anonymous

              >dips, pullups and pistol squats
              Why are dips better than the benchpress?

              >Dude, like it says in the pic, this is for people who don't care about bodybuilding and autistically developing every little muscle to perfection. It's for people who want to get in shape and look athletic and fit without investing too much time, effort and equipment into it
              Not him, but you sound like me as a beginner. The truth is that you aren't going to look like the "in-shape" pictures, full stop. You can only look like a bigger version of what you see in the mirror. How big and lean does your image in the mirror need to be for you to look "athletic and fit"? And if you lower the bar low enough, does that mean you can compromise on time investment, detailed programming, and tracking my diet? There isn't a solid answer.

              Also, while 15 minutes is enough to make gains, I also think that those set numbers are unrealistic. Once you actually lift you'll realize how time slips away simply getting into position under the bar/machine, or adjusting the weights, time spent grinding out reps, and so on.

              >You can only look like a bigger version of what you see in the mirror.
              Thankfully I didn't believe this when I started or I wouldn't have started at all. The truth is that by combining lifting with diet I changed shape, didn't simply become a bigger or smaller version of the initial state.

              Thank fucking God I started BEFORE coming to IST, or I wouldn't have gotten any results.
              I'm starting to understand why most of the people on this board have shit bodies and seem to live a shit life.

              • 2 months ago
                Anonymous

                >Thank fucking God I started BEFORE coming to IST, or I wouldn't have gotten any results.
                MAKE THIS A FUCKING BANNER.

              • 2 months ago
                Anonymous

                dips are better than bench because of the increased ROM and more focus on shoulder and triceps

              • 2 months ago
                Anonymous

                >increased ROM
                Doesn't it risk fucking up your rotator cuff?

              • 2 months ago
                Anonymous

                nah. not if you stay tight.

          • 2 months ago
            Anonymous

            Your whole post reeks of women who say “I don’t want to train because I don’t want to get too bulky” it’s not how it works.

            You don’t start training properly and turn into a bodybuilder on accident, you will be lucky if you will look athletic from training properly, go to fraud and look at all the guys who are blasting gear + training and eating, and they still don’t look like bodybuilders.

            I’m not overcomplicating it, I am trying to warn you, you think you have the secret formula to get the result you want, lots of people have tried similar things before it doesn’t work. You will not look anything close to otter mode or fight club mode.

            > This is for people who can't be fucked with doing a "proper" workout because they can't or don't want to spend all the necessary time, money and effort. And it's for people who need an entry level workout to start, so they don't get overwhelmed. It's not supposed to be an exhaustive, complete workout.
            You're criticizing a bike because it has only 2 wheels and saying that a car is clearly better because it has 4. They're different vehicles with different perks and purposes, it's not like one is inferior to the other.

            You clearly know nothing about training, a better analogy is you want to climb up one of the seven summits, but you can’t be bothered with bringing the proper tools/clothing/equipment/supplies, so instead you think you can just walk up it in barefoot with no food/supplies.

            • 2 months ago
              Anonymous

              >dude you must have 2 hour sessions and use 25 lifts and isolate even your asshole and drink 3 types of integrators and protein shakes otherwise IT'S WASTED EFFORT
              Fuck off with your cult like mentality. Don't you have anything else to be proud about, for fucks sake?

              >You will not look anything close to otter mode or fight club mode.
              I already do look close to that. I started 3 months ago slightly overweight (15 kgs) and benching only 60 kgs. Now I lost that excess weight (intermittent fasting + calorie counting) and bench 80 kgs for reps. Also went from 4 pullpus to 12 in a row.

              Clearly my body hasn't gotten the memo that if you don't spend at least X minutes in the gym, it's wasted effort.

              • 2 months ago
                Anonymous

                It takes 45-60 mins to do a proper workout, not 2 hours. Quit coping, you are too lazy to actually workout and want an easy way out, and don’t want to listen that it doesn’t work.

                Post body guarantee you aren’t anywhere close.

              • 2 months ago
                Anonymous

                >I already do look close to that
                Yeah that's great. post body.

          • 2 months ago
            Anonymous

            >reaching the modes
            Btw, retard newbie, all of the "modes" in your pic are the same.

            • 2 months ago
              Anonymous

              You need new eyes gay. Tell your bf to stop finishing on your face.

        • 2 months ago
          Anonymous

          >you will only see significant development in your chest/part of your back/and part of your legs.
          95% of IST would be happy with this.

          • 2 months ago
            Anonymous

            Exactly. It's like the dude didn't look at the whole image. He's right that it's not enough to get big but OP clearly wants to be a twink.

            • 2 months ago
              Anonymous

              >a twink
              A powerbottom, ser.
              Thank you and good day.

            • 2 months ago
              Anonymous

              >it's not enough to get big
              3 of the best compound lifts in existence twice a week are not enough to get big? Even if one were to eat the right amount of food with the right macros?
              You can't get chiseled and defined like a bodybuilder, but you can definitely get big.

        • 2 months ago
          Anonymous

          >slow and heavy reps
          I thought quick explosive movement was good for building muslce?
          t. retart

          • 2 months ago
            Anonymous

            In reality you should do both explosive reps sometimes and slow controlled reps other times, but more often you see guys in the gym who are just doing quick reps that also aren’t really explosive, because they don’t really want to have to work hard and just want to get the reps over with quickly.

            • 2 months ago
              Anonymous

              As a beginner would it be good to have clean slow reps?
              I admit, it's hard to be controlled at the last reps, but I'm doing my best not to tense up places I'm not using for the exercise anyway

              • 2 months ago
                Anonymous

                Yes because what’s important is getting good control over movements and learning how to do things effectively and properly that clean slow reps are very good for beginners. Too often you see guys who are doing bench just going through the motions with slightly improper form and seeming like they want to get the bar up and down without really focusing on using the right muscles and making the movements precise. Another thing I recommend is as you improve try to not use safety clips, ideally you should never use them until you get to the point where the bar bends enough that you need them. Also really focus on engaging the muscles you are training, lots of people just want to go up in weight with bicep curls for example, but start using too much of their shoulders and back as assistance, and just because they aren’t swinging they think it’s a clean rep.

              • 2 months ago
                Anonymous

                Thank you so much, anon.
                There's so much information overload on exercising that I'm very confused as a beginner and don't really know where to start. Everything I do, including diet, feels like I'm doing it wrong.
                Thank you for your information, I'll keep all of it in mind

      • 2 months ago
        Anonymous

        arbitrary numbers of sets or reps is kind of a shit metric since on any long term program you're going to work in a range of them and the ultimate goal is avoid adapting to one so much as you stop gaining with it

        3x10 (75% of orm) vs 5x5 (89% of orm) at the end of the week it's like 1% difference in volume. But you'll always feel like it's harder when you go from one to the other but such is the beast we call periodization.

  5. 2 months ago
    Anonymous

    It will work. If you add 200lbs to your bench, progress to doing more than 5 chinups with a couple plates, and squat several hundred lbs, you will grow.

  6. 2 months ago
    Anonymous

    I wish I had the space for a home gym

    • 2 months ago
      Anonymous

      In theory you can get a full setup on 5.5 sqm, see attached picture. 3mx1.9m, plus the pulldown thing on another 1mx0.5m

  7. 2 months ago
    Anonymous

    ITT: autistic IST gays SEETHING because OP has broken the code and condensed all of IST's expertise into one fucking picture.

    You really don't need more than that pic, they could delete the board after this.

    • 2 months ago
      Anonymous

      Has anyone done it with results?

      • 2 months ago
        Anonymous

        I used to do full on ppl six days a week and got pretty hacked (240kg deadlift etc) but started to lose interest in lifting. Now I just lift and run 3-4 times a week each. For lifting my workouts usually last 40-45 mins of pretty much just compounds of what I feel like that day, e.g one day I might do 5 sets of bench and pull ups, next day do 5 sets of ohp and rows, next day 5 sets of squats etc.

        I haven't really lost much strength or size at all. My arms have definitely gotten a bit smaller but thats to be expected since I rarely do isolations for them. Overall I feel its much much better and would recommend.

  8. 2 months ago
    Anonymous

    Minimalist workouts are best once you built a base. If you put in 2 good years of hard work then focus on a few sets a day you will be better off than if you started off doing minimalist work.

    • 2 months ago
      Anonymous

      Wouldn't you lose all the isolation work you put in those first 2 years?

      • 2 months ago
        Anonymous

        Not at all. Bang for your buck compounds will help maintain and if anything grow those muscles you built.

    • 2 months ago
      Anonymous

      This. Nearly no one can start off from scratch and do L shaped pull ups. Or more than the bar on bench/ squat. Needs a year of isolated foundation building and 1000s of sit ups and lat pull downs to get to this “SimPLe” routine

      • 2 months ago
        Anonymous

        L Shaped is easier than the knees pointed down chin ups due to lack of hip/knee mobility etc that people develop from sitting down a lot.

      • 2 months ago
        Anonymous

        How fucking self destructive are you that you can't contract your abs hard enough to hold your legs out or push 45lbs off your chest? Just admit that you're wrong and believe me when I tell you that going from level -2 to level 1 can be done in a matter of weeks. It'll change your life.

  9. 2 months ago
    Anonymous

    >minimalistic workout

    Just a fancy word for "i am a lazy and weak gay".

    If your schedule and workout plan is shorter than 60 mins per session, you are doing it wrong.

    • 2 months ago
      Anonymous

      >If your schedule and workout plan is shorter than 60 mins per session, you are doing it wrong.
      Ridiculous gatekeeping autistic shit like this is why everybody mocks IST.
      That, and the constant gayry.

      Different people have different goals. The idea of wasting 60 minutes per session while I could get the results I want in just 10-15 is retarded. Wasting more time and effort doesn't make you cooler or smarter, all the opposite.

      • 2 months ago
        Anonymous

        >The idea of wasting 60 minutes per session

        The idea that thinking working out for 60 mins is wasting time...lmao

        I enjoy it. You obviously don't...so stay DYEL mode forever, weakling. I mog you.

        • 2 months ago
          Anonymous

          post body (you wont)

        • 2 months ago
          Anonymous

          Can't we ban or contain these retarded kids somehow? They shit up the board.
          And they always have a shit body.

          15 mins working out per session is a wasted endeavour, you might as well don't work out at all....sorry, but the jokes on you DYEL twink. If you want to develop some muscles, you have to put in the hard work. No pain, no gain. You can't cheat your way out of this.

          >15 mins working out per session is a wasted endeavour
          This kind of retarded absolutist statements come only from the ignorant and the very stupid. I'm getting results, so clearly it's not wasted effort. What do you think, that there's some magic time that unlocks results and if you train 1 minute too little you won't get anything out if it?
          The stupidity of this board sometimes rivals /b/.

          > Hey guys how can I look like pic related after 4 weeks? Also, I can only train for 1 hour total every week, also I don't want to use protein poweder or any supplements, also I like to have a desert for dinner and definitely fast food 2-3 times every week. Can you tell me what routine I can use to achieve this thank youuu!! :))

          Who said that I wanted to look like pic related in just 4 weeks? Who mentioned 4 weeks or protein supplements at all? Now the mentally weak autists need to make shit up to strengthen their case, because it's as weak as they are.

          Sorry you wasted years to get shitty results or the same results you could've gotten with 1/10th of the effort. You're just stupid. Accept it and move on instead of seething.

          • 2 months ago
            Anonymous

            >Can't we ban or contain these retarded kids somehow? They shit up the board.

            mimimi someone said something i don't like...make him go away momma

            NGMI

            • 2 months ago
              Anonymous

              More like "a mongoloid kid keeps saying stupid, patently false shit and refuses to recognize his stupidity and shut the fuck up, can't we contain his retardation so he doesn't annoy his betters?"

              • 2 months ago
                Anonymous

                >patently false shit

                Nothing i said is wrong. If you want to have gains, you have to put in the effort. Your "minimalist workout schedule" is laughable and you will eternally stay a lazy DYEL. You will NOT look like Brad Pitt in Fight Club with your "schedule"...

              • 2 months ago
                Anonymous

                Everything you said is wrong, because I'm already getting those gains which you deem impossible.

                Pitt in Fight Club is NOT an impressive physique at all, gay. You can get much better than him with that workout.

              • 2 months ago
                Anonymous

                >I'm already getting those gains

                Protip: the gains will stop soon and those gains are a joke. You have to increase reps, weights and time spent if you want to make it.

              • 2 months ago
                Anonymous

                Protip: you don't know shit about anything, neither my gains nor working out. You decided to consider yourself an expert in fitness because you have nothing else to be proud of, but you're shit at this too and now you're seething because your inadequacy was exposed.

                And the cost of space for it all. Seriously, you could get much better workout using rings at a cheaper cost, with little space, yet no one talks about it. Calisthenics is also much more impressive to women and normies.

                $250 is a great cost?
                They don't occupy much space, it's a foldable bench. The barbell stays on the supports and occupies an area of maybe 170x45cm.
                I don't like calisthenics much.

              • 2 months ago
                Anonymous

                And who the fuck told you I'm not increasing weights?? I obviously am.
                Fucking ignorant gay.

              • 2 months ago
                Anonymous

                Why would the gains made with 3 great compound lifts be a "joke"?

                Why do you assume you can't increase weight and reps with this workout?

                Why so salty, petty and butthurt?

          • 2 months ago
            Anonymous

            >>15 mins working out per session is a wasted endeavour

            He's right though. If you are lifting really heavy it will take you that long to do a single exercise like squats or bench.

  10. 2 months ago
    Anonymous

    You would be better off switching out bench press for weighted dips and pull ups for barbell rows. Maybe have it be squats, weighted dips, barbell rows and chin ups.

    • 2 months ago
      Anonymous

      3 lifts maximum, ser.

      >minimalistic workout

      Just a fancy word for "i am a lazy and weak gay".

      If your schedule and workout plan is shorter than 60 mins per session, you are doing it wrong.

      >lazy
      Smart people optimize. Stupid people waste effort.

      • 2 months ago
        Anonymous

        15 mins working out per session is a wasted endeavour, you might as well don't work out at all....sorry, but the jokes on you DYEL twink. If you want to develop some muscles, you have to put in the hard work. No pain, no gain. You can't cheat your way out of this.

  11. 2 months ago
    Anonymous

    If your goal is minimalism why not go dips/pullups/sprints?

    • 2 months ago
      Anonymous

      dips give you no shoulder gains

  12. 2 months ago
    Anonymous

    > Hey guys how can I look like pic related after 4 weeks? Also, I can only train for 1 hour total every week, also I don't want to use protein poweder or any supplements, also I like to have a desert for dinner and definitely fast food 2-3 times every week. Can you tell me what routine I can use to achieve this thank youuu!! :))

  13. 2 months ago
    Anonymous

    I honestly think it would be fine. But that it would be way more of a pain in the ass than something like

    A+B
    C
    A+B
    C

    For a total of 4 lifts a week instead of 6. Getting changed and heading to the gym then showering 2 extra days a week is more of apain than an extra 15 minutes twice a week.

    The only thing is that these need to be intense working sets following the HIT stratagy. As in about to breach failure each of the 5 sets. Hard to say how long it would be effective for. Personally, Id make one of the C days a squat and the other a deadlift.

    • 2 months ago
      Anonymous

      >these need to be intense working sets following the HIT stratagy. As in about to breach failure each of the 5 sets.
      That's how I do it, yes.

      yeah man these pullups are a SICK trap exercise. why do so many morons want to cut corners? just do fucking SL with some accessories if you want >Muh minimal routine. literally just lift 3 times a week for 45 minutes, if thats too much to ask youre NGMI. oh also arms built by minimal compounds look really fucking great you retard

      Seething mongoloid.

    • 2 months ago
      Anonymous

      Yep, I may actually start doing this and throw in some neck and trap isolations. I used to lift seriously for years, but just find it more boring now and wanna maintain.

  14. 2 months ago
    Anonymous

    time wise you're already using more to eat right than to workout so cutting workout time shorter seems inefficient.

  15. 2 months ago
    Anonymous

    yeah man these pullups are a SICK trap exercise. why do so many morons want to cut corners? just do fucking SL with some accessories if you want >Muh minimal routine. literally just lift 3 times a week for 45 minutes, if thats too much to ask youre NGMI. oh also arms built by minimal compounds look really fucking great you retard

  16. 2 months ago
    Anonymous

    This is perfectly fine. It won't get you looking like the pictures in the bottom row there, but it will serve to build you up a whole heck of a lot.

    In the end you'll get swole but you'll wish you'd done some more work on the little hard-to-grow muscles that really take your physique to the next level - deltoids, calves, biceps especially.

    • 2 months ago
      Anonymous

      >This is perfectly fine.
      Sssh, they will seethe at you.

      • 2 months ago
        Anonymous

        >they will seethe at you
        They're missing the subtext. OP is clearly just starting his journey, and they should be celebrating what is arguably a very balanced jumping on point.

        • 2 months ago
          Anonymous

          This is far from a balanced jumping on point.

          • 2 months ago
            Anonymous

            He's got PPL. Get rekt.

  17. 2 months ago
    Anonymous

    Minimal workout means minimal gains. But go for it

  18. 2 months ago
    Anonymous

    3x15-20 for each and you will get massive gains

  19. 2 months ago
    Anonymous

    If you are getting a nice body doing this then good job, man. People just don't believe the first two guys in that pic were achieved using this low amount of time.

  20. 2 months ago
    Anonymous

    this is retarded and you will make no gains
    i bet you have a gay minimalist wallpaper on your (android) phone too huh

    • 2 months ago
      Anonymous

      Lost the bet and also you're a mongoloid gay. I'm already making gains -- and why wouldn't I?? They're great lifts done with the proper volume, of course they work.
      You gays are just mad that smarter people can get your same results (or likely better) with far less effort.

      • 2 months ago
        Bottom Randy

        Post body

  21. 2 months ago
    Anonymous

    >minimalistic routine
    >bench press
    Man just do ring exercises, and zercher squats. What's the point of minimalist when you need to waste time going to a gym, and waiting for equipment to free up.

    • 2 months ago
      Anonymous

      >you need to waste time going to a gym, and waiting for equipment to free up.
      Which is why I bought a bench, weights and a barbell on amazon for $250 total.

      • 2 months ago
        Anonymous

        And the cost of space for it all. Seriously, you could get much better workout using rings at a cheaper cost, with little space, yet no one talks about it. Calisthenics is also much more impressive to women and normies.

        • 2 months ago
          Anonymous

          >calisthenics is also much more impressive to women and normies
          Is this what you have to tell yourself so you can sleep at night?

        • 2 months ago
          Anonymous

          califags who don't bench or squat always look like dogshit with tiny chests that have the sloping titty looking pecs because they're unevenly built. You need to do both it's so much quicker to get to planch if you can just bench-press twice a week.

  22. 2 months ago
    Anonymous

    Change flat bench to incline bench

    • 2 months ago
      Anonymous

      No.

      Thank you so much, anon.
      There's so much information overload on exercising that I'm very confused as a beginner and don't really know where to start. Everything I do, including diet, feels like I'm doing it wrong.
      Thank you for your information, I'll keep all of it in mind

      >There's so much information overload on exercising that I'm very confused as a beginner and don't really know where to start.
      Saying this in a thread about minimalist workouts is really fucking ironic but you won't get it and will keep overcomplicating simple matters. Don't listen to the "you need to time yourself during every repetition and make it last at least 8 seconds or it's all wasted effort!" gays.

      • 2 months ago
        Anonymous

        Post body

      • 2 months ago
        Anonymous

        >minimalist workouts is really fucking ironic
        Yeah, but isn't this not going to work anyway? It sounds too good to be true.

        • 2 months ago
          Anonymous

          I was at my biggest and leanest with nothing but ruck marching. I was pushing 24ffmi with one excercise. Granted it wasn't some 15 minutes a week bullshit. I was living in the woods and carrying my house on my back and covering more ground than I can convince you to believe. More effort is more gains but I think most people who maximize their routines end up doing a lot of wasted sets and get btfo'd by dudes who do one 1-3 lifts as hard as they can.

          • 2 months ago
            Anonymous

            I was in best shape when I shoveled asphalt for a living. I don't do that anymore, don't work a physical job anymore, and don't have a lot of consistent free time so I'm looking into IST. Started lifting. Probably not as efficiently as I want, but I've been a sticking with it a few weeks and already feel better which is nice. Wasn't super out of shape prior, jist was no longer "in shape".
            Anyway. Shit like op is kinda what I'm looking for. Fast and efficient. But other anons pointong out the limitations is good too.

            I'm really just thinking out loud here. Feel free to ignore it.

        • 2 months ago
          Anonymous

          >It sounds too good to be true.
          Normies are often surprised when they learn how quick it is to train a muscle group. They all get the idea that you need to live in the gym and train 2-3 hours a day etc.

  23. 2 months ago
    Anonymous

    Not bad just need OHP

  24. 2 months ago
    Anonymous

    >NOOOO YOU CAN'T GET ANY RESULTS FROM LIFTING LESS THAN 47.3 MINUTES PER SESSION, IT WAS DECIDED IN OUR MEETINGS!

    >NO, STOP! IT'S NOT FAIR THAT YOU GET BETTER RESULTS THAN ME! I'M STILL TRYING TO FIGURE OUT WHETHER TO DRINK MY CUM-FLAVORED POST WORKOUT PROTEIN SHAKE 3 OR 4 MINUTES AFTER LIFTING!

    IST is mostly dyel and fat gays who don't understand shit about anything. The average IQ here is probably in the 80s.

    • 2 months ago
      Anonymous

      IST is full of dyels because they all come and think they can work out for 10 mins a day and think they will look like Chris Hemsworth.

      Also post body.

  25. 2 months ago
    Anonymous

    OP why don't you spend your time actually lifting or doing research instead of samefagging in this cancerous thread? you are mentally and physically dyel

    • 2 months ago
      Anonymous

      Because I'm not stupid like you. I want gains better than yours with 1/5th of the time and effort stupid shits like you put into it. And I'm getting them.

      Keep seething, gays. Don't you have a thread about rep times or protein shakes to shit up?

      • 2 months ago
        Anonymous

        Post body.

  26. 2 months ago
    Anonymous

    You need to add an overhead press for the shoulders, a horizontal pull (barbell rows), and some sort of RDL to hit the hammies and lower back.

    Mix up the squad with deadlidtof you font want to so both same workout. The deadlift is the single best full body exercise.

    All of the above can be done with a home gym. Also, to help prevent shoulder issues get some workout bands so yiu can work your rotator cuff too.

    • 2 months ago
      Anonymous

      >You need to add
      Another mongoloid. You people need to put down the weights and pick up a dictionary. It's a minimalist workout, you don't add shit to it.

      • 2 months ago
        Anonymous

        No what you have is just an incomplete workout. What i tokd you to add makes it a minimalist workout; hitting all the major muacle groups.

        Pulls ups will not hit the upper back which pulls back the shoulder blade see pick related.

        I cant stop you from being a retard but maybe some other newbie anon sees this and decides not to be retarded like you.

        • 2 months ago
          Anonymous

          I was gonna compliment op for the laughs but
          >maybe some other newbie anon sees this
          This routine is terrible. OP is a snowflake, he’s special, he found the secret easy short path for his “Fight Club mode” and everyone who doesn’t agree is wrong, but in some months he’ll face the consequences, realize he’s one of thousands who did the same retarded shit and regret (Wasted newb gains, massive muscle imbalances, neglected muscles limiting exercises, cursed physique, ...)

        • 2 months ago
          Anonymous

          >Pulls ups will not hit the upper back
          I always feel pullups working my upper back. Traps get hit. Not as strong as lats, but they get hit.

      • 2 months ago
        Anonymous

        Nah, it’s a good minimal workout but I’d switch incline and overheard for the bench every now and then.

      • 2 months ago
        Anonymous

        You need to add an overhead press for the shoulders, a horizontal pull (barbell rows), and some sort of RDL to hit the hammies and lower back.

        Mix up the squad with deadlidtof you font want to so both same workout. The deadlift is the single best full body exercise.

        All of the above can be done with a home gym. Also, to help prevent shoulder issues get some workout bands so yiu can work your rotator cuff too.

        KEK actual amazing advice for his minimalist workout, gets insulted. DYEL feeling good with newbie gains vs schyzos that actually want to help him, my sides

        • 2 months ago
          Anonymous

          >amazing advice
          Adding lifts to a minimalistic workout is shit advice. At best you can REPLACE one lift with another, not add stuff.
          Mongoloid.

          I was gonna compliment op for the laughs but
          >maybe some other newbie anon sees this
          This routine is terrible. OP is a snowflake, he’s special, he found the secret easy short path for his “Fight Club mode” and everyone who doesn’t agree is wrong, but in some months he’ll face the consequences, realize he’s one of thousands who did the same retarded shit and regret (Wasted newb gains, massive muscle imbalances, neglected muscles limiting exercises, cursed physique, ...)

          >muh massive muscle imbalances
          This guy here only did pullups. Only that. And look at his "massively imbalanced cursed body":

          It seems to work at least IF you do correct exercises.

          Wow a real horror show.
          Fucking idiot. Your head is so full of the bullshit propaganda you read for years on bb magazines and forums that you just make shit up and refuse to admit the truth even when it's jizzing on your face. Just admit that you wasted 95% of your time and effort.

    • 2 months ago
      Anonymous

      Why Romanian deadlift instead of conventional?

      • 2 months ago
        Anonymous

        Romanian DL for glutes and hamstring
        DL for quads

        • 2 months ago
          Anonymous

          Should I be alternating them then? Newb btw.

  27. 2 months ago
    Anonymous

    None of those bodies are achievable with such a plan. Zero abdominal focus outside of L sits, obliques aren't even really touched, etc.

    Also lmao 5x5 and 5x8. Rippetoe if this is you, you are a gay.

    • 2 months ago
      Anonymous

      >None of those bodies are achievable with such a plan.
      Why do people feel the need to keep repeating this bullshit? Those bodies have very little mass. All you need is a workout like OP's (or even a bodyweight one) and above all a strict diet until you reach 5-8% bodyfat, which is the real crux of the matter.

      Look at them again. They're not impressive at all. They're definitely achievable with bench, pullups and squats.

      L-pullups are also brutal on the abs. Couple that with the low bf% and you can easily get there. You don't need to use 2-4 exercises for a single muscle group, one is enough for that kind of results.

  28. 2 months ago
    Anonymous

    a better version:
    OHP and dips
    weighted pullups
    squats

  29. 2 months ago
    Anonymous

    Why no push-ups?

    If no equipment at home:
    - squats
    - pull-ups
    - push-ups
    - dips

    If needed add weights using a backpack with heavy shit or something.

    • 2 months ago
      Anonymous

      >Why no push-ups?
      Uhhh... because there's already benchpressing, which is a way more effective version of the pushup?

  30. 2 months ago
    Anonymous

    I'd replace barbell squats with a simpler less exruciatiing exercise, like weighted lunges, bulgarian splits, or really just higher reps with any kind of squat.

    Also I'd add in some seated vertical rows with a machine or cable for back thickness, perhaps 3 sets of proper form, and 2 sets with full momentum as heavy as possible.

    If I also was doing something as simple I'd also add in delt presses of some kind, as well as lots of curls for the biceps. You're going for aesthetics right?

    • 2 months ago
      Anonymous

      >simpler less exruciatiing exercise
      >like weighted lunges, bulgarian splits, or really just higher reps with any kind of squat
      Who in their right mind finds bulgarian split squats less excruciating than barbell squats?

  31. 2 months ago
    Anonymous

    This is more or less my routine since I started lifting late last year.

    It works OK. I hit 2pl8 bench recently and my other lifts aren't far behind.

    Saying you only need 60-90 minutes a week is cope though. You'll still make gains but at a very slow pace. Also it's worth including deadlifts.

    • 2 months ago
      Anonymous

      >You'll still make gains but at a very slow pace.
      All sources agree that training each muscle group twice a week is the most effective frequency for beginners.

  32. 2 months ago
    Anonymous

    >90 minutes per week
    >minimalist

    • 2 months ago
      Anonymous

      Yeah, I mean, who has 15 minutes a day?? Who has the time??

  33. 2 months ago
    Anonymous

    Interesting thought experiment, ignoring the math that doesn't account for actual intraset time and the fact that your 'minimalist' workout needs modern lifting equipment it's not terrible.
    Squats don't train your hamstrings or calves though, you're also missing rear and side delt stimulus, as well as an appreciable mid back and spinal erector stimulus.
    Hard to get all of that in a minimalistic way, unless you take it to mean minimalistic progress on a minimalistic model of all the muscles you have lmao. Also straight sets are retarded and your volume isn't individualised at all, you need to be training with descending RIRs and ascending volumes to MRV but I realise this is IST and proper training is frowned upon here because three letter acronyms are too complex for zoomers.

    • 2 months ago
      Anonymous

      >Squats don't train your hamstrings or calves
      Yes they fucking do. What are you smoking (besides cock)? They're not the primary muscles being worked, but they do get worked.

      >your 'minimalist' workout needs modern lifting equipment
      And where the fuck is the contradiction, shithead? It's minimalistic in terms of TIME and NUMBER OF EXERCISES. It's not a primitive workout or a caveman workout. Why wouldn't you use modern equipment?

  34. 2 months ago
    Anonymous

    Literally all you need to look good is lower your bodyfat and get decent at dips and chins. Squats are king but if you don't want a barbell and stands you can always do high intensity cardio or pistol squats.

    It's not bodybuilding but you WILL get a fuckable body with this.

  35. 2 months ago
    Anonymous

    It seems to work at least IF you do correct exercises.

    • 2 months ago
      Anonymous

      Bet his legs are fucking twigs

    • 2 months ago
      Anonymous

      He's been doing that for 8 YEARS. Imagine if he would've been doing the basic 5 compound exercises...

  36. 2 months ago
    Anonymous

    The main issue is how much weight do you add to the bar. I suppose you could just add more than you'd think and maybe do 1 or 2 sets of 5 or something.

  37. 2 months ago
    Anonymous

    Six training days a week is not minimalist. That's actually a lot, nearly every fucking day. Terrible program.
    1x10 deadlifts every three days is an actual minimalist program. It won't get you gains but gains are not the point of minimalist routines. You'll maintain and that is the only goal for any and all real minimalist routines.

  38. 2 months ago
    Anonymous

    This just sounds like a boomer time waster routine
    1) Snails pace exercise bike X 3 minutes
    2) Lying about highschool bench PB to personal trainer who is with a client 5x8
    3) "Hey buddy I'm still using that bench" 3x10
    4) Hitting on front desk clerk 3 X amrap
    Superset:
    5a) Story time with strangers
    5b) Hanging dong in the change rooms X 45 minutes

  39. 2 months ago
    Anonymous

    oh hell yeah i can't wait to be Brad Pitt real soon

  40. 2 months ago
    Anonymous

    >What do u think
    >NO YOU ARE WRONG MY WORKOUT IS GOOD

  41. 2 months ago
    Anonymous

    Show me one guy that did this training. He just uses photos of guys that did other workouts.

  42. 2 months ago
    Anonymous

    Actual minimalist workout. Been doing it for a few years now.
    AxBxAxxBxAxBxx
    A: squats, then pendlay rows, then bench press
    B: squats, pendlay rows, overhead press
    That's it.
    Now, to mix it up. One day of the week, instead of squats, do clean and press sometimes. Or do normal rows or weighted pull ups instead of pendlay rows. Or if you have some extra time, throw deadlifts at the end of the OHP day, but don't worry about not managing big numbers (you'll be tired from the squats).
    Or do some curls and skull crushers at the end of the bench day. Or 2 minute plank.
    But it's all optional. What matters is squats, rows, bench, ohp.

  43. 2 months ago
    Anonymous

    add a shoulder press and you're good

  44. 2 months ago
    Anonymous

    Isn't training legs if your goal is ottermode a waste of time

  45. 2 months ago
    Anonymous

    so is this a good routine if I want to look lean and somewhat muscular or no?

    • 2 months ago
      Anonymous

      Its not a bad starting point if you just wanna get started doing something while you look over and plan a fully balanced exercise schedule. Or if you are already doing well, but due to external circumstances have restricted free time for a while.
      Wouldn't exactly call it a fantastic long term plan though.

    • 2 months ago
      Anonymous

      >if I want to look lean and somewhat muscular
      Yeah, it's perfect. You don't need more than those three lifts (plus diet) if all you want is to look lean and somewhat muscular. Don't listen to the gymbros with their splits and fortyseven different lifts.

  46. 2 months ago
    Anonymous

    I'd say take squats out and replace them with rowing machine on the highest resistance. Bench press replaced with OHP.

  47. 2 months ago
    Anonymous

    Just do PPL.

    • 2 months ago
      Anonymous

      Isn't OP's pic PPL? It has Push, Pull and Legs.

      I'd say take squats out and replace them with rowing machine on the highest resistance. Bench press replaced with OHP.

      >Bench press replaced with OHP.
      But how do you train chest then?

  48. 2 months ago
    Anonymous

    Honestly seems like a perfect introduction for a beginner to get into the routine and learn the basics

  49. 2 months ago
    Anonymous

    I’ve been doing something like this
    Chest press machine
    Low row machine
    Lee press machine
    I go every other day and do 8x8 of each
    So far it’s fine, but I’m worried a bit about calves, hamstrings and shoulders
    Any advice?

    • 2 months ago
      Anonymous

      stop using machines you wont gain shit

      • 2 months ago
        Anonymous

        Factually false.

        I’ve been doing something like this
        Chest press machine
        Low row machine
        Lee press machine
        I go every other day and do 8x8 of each
        So far it’s fine, but I’m worried a bit about calves, hamstrings and shoulders
        Any advice?

        Though free weights are indeed better, or cable exercises. More stabilisation and accessory muscles pulled into action when things aren't so guided by a machine.
        Change chest press machine to bench press (set up one of the safety catch things if you want).
        Change leg press machine to squats (set up a safety catch there too).
        If you can do the same thing as a free weight option its generally better. Cables are next best if it allows a good exercise/movement and then machine if it offers something specific you cant figure out how to do (or safely do) otherwise.

    • 2 months ago
      Anonymous

      add some dumbell lateral raises and you're good to go bro, free weight is better but it's like 10% better, dont worry about PLG fags

  50. 2 months ago
    Anonymous

    Certainly wont give you any type of the bodies in your image in the long run

    • 2 months ago
      Anonymous

      Stop regurgitating this bullshit, those bodies are very achievable with those 3 exercises. Why wouldn't they be? It's not like they have this huge mass or amazing definition, you can definitely get there easily (especially the Brad Pitt one).

  51. 2 months ago
    Anonymous

    it's a starting point and would be more than good enough for beginners.
    Except I don't think most beginners can do enough pull ups to make it worth their time. They should do rows until they can do at least 10+ reps.

  52. 2 months ago
    Anonymous

    - Lat pulldowns (pull ups)
    - OHP (lateral raises, arnold press)
    - Seated or Pendlay rows
    - Bench press (incline, decline, barbell, dumbbell etc)
    - Squats (front, back just weighted in general. Or weighted lunges)
    - Plank/ab roller/twists etc

    Literally what could i be missing out on by doing this?
    I can/will/am mixing each of these up, swapping in various similar but slightly different exercises for variety (stuff said as alternates in the list).
    I guess someone will say deadlift, and i wont disagree, but for me my back is still recovering from an injury so deadlift can fuck off for now.
    And i already run so legs/calves (one i know is missing) are already doing pretty well.

    • 2 months ago
      Anonymous

      chin ups instead of lat pulldowns.

      • 2 months ago
        Anonymous

        I did have pull ups there as one i switch to, so yeah pull ups/chin ups.
        I do prefer lat pulldowns as i just really like them for some reason. But know i should do the others which is why i mix them in too.

  53. 2 months ago
    Anonymous

    Since we're talking about retarded alternative routines, this is what I've been doing for maintenance while working from home without gym access. I only have a set of adjustable (up to 40kg) dumbells and a very small room to work out in.
    Seven days a week, I do:
    >goblet squats 5 x 10
    >single arm dumbell overhead press 5 x 10
    >dumbell rows 5 x 10
    >pushups 5 x 20
    How fucked am I with this? Would I need something more? Something less? Going to actual gym won't be possible until after the summer.

    • 2 months ago
      Anonymous

      Props for doing your best with what you have, gays would take the chance to rest and don't do shit.

  54. 2 months ago
    Anonymous

    I am looking for a minimalist workout aswell.
    Is there anything good as PPL or 4 day plan?
    I would like to do more than 3 times a week. Or is the full body split just that much better?
    Also for abs alone as exercise i only do leg raises with a dumbell between my feet, is that enough for good abs?

    My current minimalist plan was
    ABCABCX
    A
    >OHP
    >preachers biceps curls
    >leg raises with dumbells

    B
    >Benchpress
    >facepulls
    >leg raises with dumbells

    C
    >rows
    >lat pulldown
    >leg raises with dumbells

    Also i did no legs on this plan because i hurt my knee last time on squats. Doctor said there are no damages but i still feel pain on it. Its now almost 2 months now i still feel slight pain but its time to train legs again.

    • 2 months ago
      Anonymous

      How much time per session did that take you?
      Time per week?

      • 2 months ago
        Anonymous

        I have a home gym so i sometimes waste much time with idling. But if you go fast it gets to 40 minutes.

  55. 2 months ago
    Anonymous

    Doesnt train obliques
    Doesnt train half the back muscles
    Doesnt train calfs
    Barely trains arms and forearms
    Ab training is static (less effective)
    Its better than nothing, easy to get into and works certain parts like chest and legs properly but you are gonna hit the plateau on a lot of muscle groups with a program like this.
    Deffinitely not bad for starting but if i were you i would want to move onto a better program as soon as possible

  56. 2 months ago
    Anonymous

    I only do deadlifts, ohp, floor press and landmine rows, some basic bodyweight movements on off days and swimming for cardio.

    • 2 months ago
      Anonymous

      so why you fraud pictures?

      • 2 months ago
        Anonymous

        if you think you can fraud your way to looking like me I wish you good luck trying.

        • 2 months ago
          Anonymous

          >landmine rows

          post a normal front pic in normal lighting without twisting and turning

          • 2 months ago
            Anonymous

            'normal frontal pics' are the easiest to fraud of just about any angle by tilting the camera forward, almost everyone in every cbt is doing that, it's the most meaningless metric of tracking progress because it doesn't show any depth to your features.

            > in normal lighting

            this is frontal lighting in a reflective bathroom it doesn't get any worse than that for showing definition.

            here's a frontal picture sitting down in the worst light imaginable without a pump.

    • 2 months ago
      Anonymous

      Mirin. What's your set rep scheme and frequency?

      • 2 months ago
        Anonymous

        I only do a single type of exercise a day (i.e on sunday I'm just doing deadlifts) throughout the day for 10-15 sets of 10-15 reps, sort of grease the groove style.

        I don't lift for aesthetics, they're just a by product, my goal is to be able to lift heavy consistently throughout the day without fatigue because it's the most similar to my work as an arborist/landscaper.

        >my back.

  57. 2 months ago
    Anonymous

    Do some OHP with the bench too

    • 2 months ago
      Anonymous

      Dips man!! Replace both the bench and ohp with dips.

  58. 2 months ago
    Anonymous

    I know I'm a bit late, but I might suggest weighted dips. If you have the belt for that, you can use it for pull-ups

  59. 2 months ago
    Anonymous

    Minimialistic as possible? Same KB for each:

    5 minutes of the following exercises daily with rest periods only to calm down the heart rate:
    KB Russian Swings and Goblet Squats.
    KB Clean To Press
    KB Towel Curls One Handed. (Wrap a strong towel around the handle bar and curl it cross-body.)

    Benefits: Can be done anywhere, improves cardio and core strength, improves muscle size and striking power.

  60. 2 months ago
    Anonymous

    Neither op nor the the other gays mocking him have poster body. You're all cucks, nome of you lifts, get the rope now.

    • 2 months ago
      Anonymous

      Post body

  61. 2 months ago
    Anonymous

    Woweee this retarded is really defensive over his dog shit, no effort, cringe work out plan

    • 2 months ago
      Anonymous

      if you think your program is better than OP's feel free to post body, let's see the results you got from following it.

      else shut the fuck up.

      • 2 months ago
        Anonymous

        Stay mad Opeee your routine is garbage xx

        How about minamalise you're the prolapsing you've been doing all over this thread? Can't be healthy

        • 2 months ago
          Anonymous

          All I hear is:
          >AthleanX said I need 20 variations of each lift and mike isratel said I need 400 sets per week. Give me a couple more years and I'll be benching 1pl8.

  62. 2 months ago
    Anonymous

    Also best "Minimalist" Barbell routine is one that doesn't use anything other than a Barbell:

    Push Press
    Power Cleans
    Cheat/Strict Curls whichever targets the muscles better for you.
    Back/Zercher Squats whichever helps you squat more effectively.

    Can be done three times a week or four times a week depending on your athletics level.

  63. 2 months ago
    Anonymous

    >I can only do 15 minutes a day because of how lazy I am
    Even though it is possible to get fit with a minimalist routine, you still don't possess the willpower to get anywhere near the bodies posted in OP pic. Just saying that if 15 minutes is the greatest span of effort you can summon in a day, for improving yourself, you undoubtedly will get little too no gains. Especially if you're going to do those 15 minutes then fuck off to some sort of lazy activity while stuffing your face with snacks.

  64. 2 months ago
    Anonymous

    If you ever spend any real time lifting you will learn that you need to switch up your routine from time to time as well as your diet.
    Op your post is very naive and obviously comes from a lack of experience

  65. 2 months ago
    Anonymous

    It's a good routine. I started by just doing 2 sets of pushups before I showered each day and cycled 20 mins a day. Legit, a routine like this will push you above the average lard.

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