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.
CRIME Shirt $21.68 |
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
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.
I've started 3 months ago and I'm already seeing definite gains.
Yeah, I was uncertain between squats and deadlifts. I chose squats because they develop legs much more, don't they?
>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.
>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.
>3 months in
Well if you start to notice your arms falling behind do some hammer curls and tricep extensions
This will just get you spidermode.
Damn you're telling me, just by doing this, I will look like THIS?
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.
You will see beginner gains and plateau after that. Not enough volume, it literally won’t work.
10 sets per week is plenty of volume for an intermediate, Mike.
>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.
Thanks mate. I'm consistently adding weight, so it's working.
>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?
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.)
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.
>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 fricked 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.
>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.
if you REALLY wanted a mnmnlst routine that gets you athletic youd be doing dips, pullups and pistol squats
>dips, pullups and pistol squats
Why are dips better than the benchpress?
>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 fricking 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.
>Thank fricking God I started BEFORE coming to IST, or I wouldn't have gotten any results.
MAKE THIS A FRICKING BANNER.
dips are better than bench because of the increased ROM and more focus on shoulder and triceps
>increased ROM
Doesn't it risk fricking up your rotator cuff?
nah. not if you stay tight.
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 fricked 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.
>dude you must have 2 hour sessions and use 25 lifts and isolate even your butthole and drink 3 types of integrators and protein shakes otherwise IT'S WASTED EFFORT
Frick off with your cult like mentality. Don't you have anything else to be proud about, for fricks 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.
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.
>I already do look close to that
Yeah that's great. post body.
>reaching the modes
Btw, moron newbie, all of the "modes" in your pic are the same.
You need new eyes homosexual. Tell your bf to stop finishing on your face.
>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.
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.
>a twink
A powerbottom, ser.
Thank you and good day.
>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.
>slow and heavy reps
I thought quick explosive movement was good for building muslce?
t. retart
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.
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
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.
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
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.
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.
I wish I had the space for a home gym
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
ITT: autistic IST homosexuals SEETHING because OP has broken the code and condensed all of IST's expertise into one fricking picture.
You really don't need more than that pic, they could delete the board after this.
Has anyone done it with results?
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.
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.
Wouldn't you lose all the isolation work you put in those first 2 years?
Not at all. Bang for your buck compounds will help maintain and if anything grow those muscles you built.
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
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.
How fricking 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.
>minimalistic workout
Just a fancy word for "i am a lazy and weak homosexual".
If your schedule and workout plan is shorter than 60 mins per session, you are doing it wrong.
>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 homosexualry.
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 moronic. Wasting more time and effort doesn't make you cooler or smarter, all the opposite.
>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.
post body (you wont)
Can't we ban or contain these moronic kids somehow? They shit up the board.
And they always have a shit body.
>15 mins working out per session is a wasted endeavour
This kind of moronic 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/.
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.
>Can't we ban or contain these moronic kids somehow? They shit up the board.
mimimi someone said something i don't like...make him go away momma
NGMI
More like "a mongoloid kid keeps saying stupid, patently false shit and refuses to recognize his stupidity and shut the frick up, can't we contain his moronation so he doesn't annoy his betters?"
>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"...
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, homosexual. You can get much better than him with that workout.
>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.
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.
$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.
And who the frick told you I'm not increasing weights?? I obviously am.
Fricking ignorant homosexual.
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?
>>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.
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.
3 lifts maximum, ser.
>lazy
Smart people optimize. Stupid people waste effort.
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.
If your goal is minimalism why not go dips/pullups/sprints?
dips give you no shoulder gains
> 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!! :))
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.
>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.
Seething mongoloid.
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.
time wise you're already using more to eat right than to workout so cutting workout time shorter seems inefficient.
yeah man these pullups are a SICK trap exercise. why do so many Black folk want to cut corners? just do fricking 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 fricking great you moron
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.
>This is perfectly fine.
Sssh, they will seethe at you.
>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.
This is far from a balanced jumping on point.
He's got PPL. Get rekt.
Minimal workout means minimal gains. But go for it
3x15-20 for each and you will get massive gains
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.
this is moronic and you will make no gains
i bet you have a gay minimalist wallpaper on your (android) phone too huh
Lost the bet and also you're a mongoloid homosexual. I'm already making gains -- and why wouldn't I?? They're great lifts done with the proper volume, of course they work.
You homosexuals are just mad that smarter people can get your same results (or likely better) with far less effort.
Post body
>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.
>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.
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.
>calisthenics is also much more impressive to women and normies
Is this what you have to tell yourself so you can sleep at night?
caligays 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.
Change flat bench to incline bench
No.
>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 fricking 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!" homosexuals.
Post body
>minimalist workouts is really fricking ironic
Yeah, but isn't this not going to work anyway? It sounds too good to be true.
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.
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.
>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.
Not bad just need OHP
>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 homosexuals who don't understand shit about anything. The average IQ here is probably in the 80s.
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.
OP why don't you spend your time actually lifting or doing research instead of samegayging in this cancerous thread? you are mentally and physically dyel
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, homosexuals. Don't you have a thread about rep times or protein shakes to shit up?
Post body.
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.
>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.
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 moron but maybe some other newbie anon sees this and decides not to be moronic like you.
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 moronic shit and regret (Wasted newb gains, massive muscle imbalances, neglected muscles limiting exercises, cursed physique, ...)
>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.
Nah, it’s a good minimal workout but I’d switch incline and overheard for the bench every now and then.
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
>amazing advice
Adding lifts to a minimalistic workout is shit advice. At best you can REPLACE one lift with another, not add stuff.
Mongoloid.
>muh massive muscle imbalances
This guy here only did pullups. Only that. And look at his "massively imbalanced cursed body":
Wow a real horror show.
Fricking 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.
Why Romanian deadlift instead of conventional?
Romanian DL for glutes and hamstring
DL for quads
Should I be alternating them then? Newb btw.
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 homosexual.
>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.
a better version:
OHP and dips
weighted pullups
squats
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.
>Why no push-ups?
Uhhh... because there's already benchpressing, which is a way more effective version of the pushup?
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?
>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?
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.
>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.
>90 minutes per week
>minimalist
Yeah, I mean, who has 15 minutes a day?? Who has the time??
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 moronic 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.
>Squats don't train your hamstrings or calves
Yes they fricking do. What are you smoking (besides wiener)? They're not the primary muscles being worked, but they do get worked.
>your 'minimalist' workout needs modern lifting equipment
And where the frick 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?
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 frickable body with this.
It seems to work at least IF you do correct exercises.
Bet his legs are fricking twigs
He's been doing that for 8 YEARS. Imagine if he would've been doing the basic 5 compound exercises...
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.
Six training days a week is not minimalist. That's actually a lot, nearly every fricking 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.
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
oh hell yeah i can't wait to be Brad Pitt real soon
>What do u think
>NO YOU ARE WRONG MY WORKOUT IS GOOD
Show me one guy that did this training. He just uses photos of guys that did other workouts.
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.
add a shoulder press and you're good
Isn't training legs if your goal is ottermode a waste of time
so is this a good routine if I want to look lean and somewhat muscular or no?
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.
>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.
I'd say take squats out and replace them with rowing machine on the highest resistance. Bench press replaced with OHP.
Just do PPL.
Isn't OP's pic PPL? It has Push, Pull and Legs.
>Bench press replaced with OHP.
But how do you train chest then?
Honestly seems like a perfect introduction for a beginner to get into the routine and learn the basics
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?
stop using machines you wont gain shit
Factually false.
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.
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 gays
Certainly wont give you any type of the bodies in your image in the long run
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).
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.
- 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 frick off for now.
And i already run so legs/calves (one i know is missing) are already doing pretty well.
chin ups instead of lat pulldowns.
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.
Since we're talking about moronic 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 fricked am I with this? Would I need something more? Something less? Going to actual gym won't be possible until after the summer.
Props for doing your best with what you have, homosexuals would take the chance to rest and don't do shit.
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.
How much time per session did that take you?
Time per week?
I have a home gym so i sometimes waste much time with idling. But if you go fast it gets to 40 minutes.
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
I only do deadlifts, ohp, floor press and landmine rows, some basic bodyweight movements on off days and swimming for cardio.
so why you fraud pictures?
if you think you can fraud your way to looking like me I wish you good luck trying.
>landmine rows
post a normal front pic in normal lighting without twisting and turning
'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.
Mirin. What's your set rep scheme and frequency?
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.
Do some OHP with the bench too
Dips man!! Replace both the bench and ohp with dips.
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
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.
Neither op nor the the other homosexuals mocking him have poster body. You're all cucks, nome of you lifts, get the rope now.
Post body
Woweee this moronic is really defensive over his dog shit, no effort, cringe work out plan
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 frick up.
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
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.
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.
>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 frick off to some sort of lazy activity while stuffing your face with snacks.
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
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.