Training Minimalism: Can You Get More Gains With Less Work? (feat. Dr. Pak)
Вставка
- Опубліковано 27 лип 2024
- Timestamps:
0:00 Intro
1:20 What is training minimalism & minimum dose training
10:25 - Minimalistic training for strength
36:36 - Minimalistic training for hypertrophy
59:26 - Exciting new research for Dr. Pak
You can also listen on:
iTunes: podcasts.apple.com/us/podcast...
Spotify: open.spotify.com/show/5TkwWmQ...
Watch my Minimalism Science Explained video:
• How To Train Like A Mi...
Find Dr. Pak here:
/ dr__pak
/ @muscleandfeels
www.strongerbyscience.com/coa...
I am glad that Jeff acknowledges that many ppl who go to the gym would rather be efficient than optimal. The idea of spending significantly less time in the gym but still have noticeable progress is very appealing
many push pull legs who go to the gym?
It sure is.
)0p
I don't see how anyone working out hard can do more than 45 min to an hour of weights
It’s the way all recreational lifters should be training. Nobody except professional athletes or fitness models have any business being in the gym 6 days a week. A lot of lifters need a reality check, they are Joe Scmoe with average genetics, spending a bunch of time in the gym just makes you a gymcel.
Jeff mate, loved your minimum effective dose video :) would love to have you on my pod to chat fitness + productivity ❤
Super cool to see! Greetings from Southampton!
Your a mole
Pleeeeease I’d love to see this
This would be a great episode
I like the term "diminishing returns" to name this concept. Why overspend resources on this one thing when those resources can be better allocated elsewhere while you still get most of the benefits?
A very small minority of people are going to be competing or getting up on stage compared to the rest of the fitness/weightlifting community. It needs to be clear to audiences where those diminishing returns start to influence results. I think most people would opt to perfect minimalism to get the most bang for their buck. Work smarter, not harder.
If only someone wrote about this decades ago. Stewart McRobert, Bradley Steiner, brooks Kubik or even Paul Kelso should maybe write a book.
Great topic. The maximalist framework can turn a lot of people off from lifting. 2 hour workouts and pounding chicken and broccoli may optimize the program of a competitive bodybuilder, but they are not at all necessary for someone who wants to get big and strong.
exacly. The diet part is the same. Tracking your protein and all that shit is just to miuch for most people I think.
Yes
Gym culture is a strong magnet to work hard grind, live in the gym, wear the cool clothes get HUGE--but for a lot of people they just want to be healthy, gain strength, be able to run without falling over, and maybe have some visible abs.
Great to see podcasts are coming back! Just recently found them and binged almost all of the episodes, they’re fantastic. You’re doing awesome job Jeff, I hope there is more to come 💪
This was a great discussion with lots of insights. Appreciate the work you do Jeff! Dr. Pak is a boss too, loved his sense of humor!
This was such an awesome podcast to listen to. Very informative and I feel like it was more relatable to the majority of lifters.
As one of those people who watched, enjoyed, and Liked much of your excellent content, but frankly always felt you were speaking to another group of folks that I share the gym with it's great to see you starting to "swim in similar waters" as I.
Look forward to more content in this vein.
Dr. Pak twice in one week? What a treat.
He was on reactive training system podcast too a week ago or so
Yes, but only one set per podcast.
@@deejayspillz 3-6* 😅
Call it 2Pak
This is good Most bodybuilders of the 40s and 50s did full body workouts 3 days a week and focused on performance they tended to be very athletic and strong and in my opinion looked better than most of the true naturals of today without science creatine whey and machines
This is gold. Jeff, I truly appreciate the work you are doing on this topic. This has been an area that I have been thinking about and experiencing with lately, and it's great to hear the insights and research.
Yeah Jeff I'm a casual viewer who's got a lot of shit to do in my daily life. I greatly appreciate stumbling upon this podcast and seeing the effort you put into educating people casually following lifting science.
great info, best out there, thanks!!
Great video. Thank you both.
Great talk.
After years of tinkering I came to a method of two full body workouts a week. Consisting of push, pull, quads, hinge, arms, shoulders. Doing 1-3 low effort warm up sets, one heavy set near failure and one back off set. each workout 45-60 mins. Recently I added a brief 20 minute full body isolation workout between these workouts. Doing only one set with less weight to failure-ish.
I've gained about 25lbs since 2021 with minimal changes in diet working out like this.
I've always hated high volume and straight sets but extreme Mentzer type HIT stuff never worked for me either, so I searched for something more in the middle.
Interesting mate, so you only do 4-6 set per body part per week ?
about 8-9 if you don't count warm up sets
@@max12244
@@max12244 Even Brad Schoenfeld has admitted that 4 sets per week is effective, though the guide of 10-20 sets per week for 'optimal' still stands. I recall it being mentioned in his interview with Rhonda Patrick. He might have mentioned 65% effective?
Jeff you nailed it on the head at the end, a massive study into exercise selection and what is most effective would be huge as it would help remove so many uncertainties when it comes to programming and time management within a program.
Finally a podcast
This was great. I've become very out of shape with 3 kids and a demanding job, and haven't lifted regularly in 15 years. Been piecing together a great home gym, and this gives me hope I can find the time to make progress.
Just a heads up, the program does not have the 3 big lifts (squat bench deadlift). The squat alternative is a hack squat and most use dumbbells.
Great discussion!
Very interesting and useful informations, thank you for all this. Some sort of recap graph would be super helpful to compare all these data visually 🤓
Really interesting, thanks!
I have found training every 3 days With 2 days rest in-between workouts is amazing for me. Each workout is full body doing 2 exercises per muscle. 1 of the two is a compound movement followed by isolation. E.g Squats then leg extension or Bench press then cable flys.
Every workout the compound movement is the same, with progressive overload each workout. But the isolation movement changes to avoid platues.
Monday:Legs,Back,chest,shoulders,Arms
Tuesday:Rest
Wednesday: Rest
Thursday: Legs,back,chest,shoulders,Arms
Friday: Rest
Saturday: Rest
Sunday: Legs, Back, Chest, Shoulders, Arms
Monday: Rest
...and so on, in and out within 50 minutes if you dont pull your phone out between sets and keep maximum rest time to 45 seconds between sets. Also crossover movements for different muscle is covered too, Such as Hamstrings trained within deadlifts/RDL'S, TRICEPS with Bench press/Close grip. Biceps with Back movement variations.
The great thing is your rewarded with 2 days rest after your workout which also maximises hypertrophy through rest and recovery. So much more energy and I look forward to the next workout as I'm not tanked from 5-6 days per week in the gym.
Love this setup. I do something similar and my progress has gone through the roof
Thats what i used to do just came of that split also it Feels better knowing you dont have to be at the gym every day . Currently doing upper lower rest days in between in other words i go every other day that works good to because you are splitting the upper and lower and on my days off i go for a light jog . So how i do this upper lower thing is i do one day upper strength and one lower strength and on the next upper and lower hypertrophy. I see guys at the gym when i go in and when i leave they are stull there doing all this extra junk volume . More doesn't mean more gains . 💪. Oh heres another one i was thinking of doing just because i love how fullbody feels. You can do upper lower rest rest fullbody rest rest repeat.
Same for me, my muscles and nervous system needs 2-3 days to recover.
People need to stop overcomplicating stuff and just hit FBW or UPPER Lower every 2-3 days, 2-6 sets per muscle group per session, 3-2 reps away from the failure and you are good.
As long as you get stronger, don't platue or get hurt, it's good and job well done.
The muscles grows when resting, not when lifting and remember to take deload week every 4-8th week.
u didnt say your results or how long youve been training....as usual these anecdotes would be so much more helpful with context
@dcamron46 I found my consistency dropped after a while. For me I need to be doing something everyday so I changed back to a push pull legs rest split. Progress was fantastic on the 3 day a week programme though and my strength went crazy. I was stuck at 90kg bench for a while, when I changed to the 3 day programme I managed to reach 115kg bench press for 2 reps after my first month. added 30kg to my squats and my deadlift went from 140 to 165kg.
Really cool episode. I was very surprised by the two reps a week group!
This is right on time, I'm about to become a father and was about to cut down on training to make time. I tried the first day of minimalist routine you suggested and it felt really great. Love the 'new' alternative!
Can't wait to dig into this one
Me too
Jeff, an interview with Dr. Wayne Westcott on the subject of minimal effective volume would be a great comparison to this interview. Dr. Westcott has been studying this for over 40 years.
Great Interview! Thanks for the specific in-depth questions and your own take on them. For a next one, cut to the chase. The first & last few minutes are non valuable content.
I just want to say thank you, I work full time and am studying full time for IT certs and starting a masters soon. I cook every two days and just need something quick and efficient. My gym is 30 minutes away from my house on the metro and I don't have a car so your videos and this podcast are helping me so much.
How you doing so much i can barely do school wtf
The f
@@psiptak6007 I actually have to stay busy or I'll feel bad. Like my mind has to stay doing something, idk what it's called. I'm in the masters rn, working full time and studying for certs. It is a lot but I love being busy.
@@rinreborn7364 😂😂
Diet and life outside the gym is also a major player 😊
Not sure if it’s the overall volume, or if the gentlemen need to speak close to the mics, but I wish this entire thing was louder. Love the content, though.
💪🏼
Always found my sweet spot is about 8 sets per body part per week. I have always been abnormally slow to recover, even when younger.
I like to be in and out of the gym ASAP. A good way I find is to do one hard, heavy set for each group as the main set but then do a couple of drop sets in a rest pause manner. Those extras add very little time but get more volume in.
Lexx little actually just said he has only been training 3-4 times a week and you could argue his physique has gotten better
Jeff, how dare you make another channel without directly telling me, even if you announced it on your channel. I should've gotten a hand written letter, without having given you my address. SUBSCRIBED
This is cool!
100% on the training minimalist market.
I loved your video on it and immediately bought the program.
I want to be fit but I also have a full time professional career, am studying for my masters and have to have some downtime as well.
Even within the fitness space, getting strong is only a part of that. I also want to dedicate time to having a solid cardiovascular/endurance base.
So yeah if I can get 80% of the results in 50% of the time, sign me the fuck up for that.
Life is about compromises and that is a very good compromise for me.
So you bought the program? What # of days one did you buy
@@obsessivefanboy7 I got the preorder which included all the day variants fortunately.
@@alatheus3443 Dam I wish I did that
The research shows the reality is even better than that. In some cases you’re getting 80% of the results for 1/10th of the volume. This is the message that isn’t getting out to people. Everyone is way too obsessed with this “optimal” stuff.
This reminds me what Martin Berkhan used to preach (probably still preaching)
I enjoy your videos. I wonder if the interview would be more productive if you allow the one you’re interviewing to speak more? I felt like you dominated the conversation. It could just be me. However, great info and still enjoyed it.
For what it’s worth, I reduced my push days to one day a week because of a shoulder injury. I was completely baffled that I made strength gains in terms of adding reps and weight with just one day a week. This could either be my own empirical data that less can sometimes be more, or it could just be simply the fact that I was giving an injury time off which, in turn, produced gains. Either way, I was surprised to find it did not require set after set, 2-3 x per week to make gains. I think I might experiment and drop my volume a little bit and see if this applies to other muscle groups as well.
mike Mentzer was right in some ways
I feel as if you'd be allowing the muscle to heal & perhaps even resensitize the target group to training more efficiently. Rest periods do matter for growth.
@@allmightybison5629 That’s very possible. There are a few variables that could affect this progress I made. It is interesting, however, that one day a week was still producing decent gains. Thank you for the feedback!
It would be interesting to add "drop sets"! For example, after you fail in normal push-ups, go to knee push-ups and do as many as you can.
@@fifty5712 funny you mention that bc I started doing that for added volume and low injury risk. Great idea! Thx for the input brother
Well, it seems to me like people spent 80 to 90% of the time to get the last 5 to 10% of gains. For those of us that don't want to spend all our time in the gym, try less. I feel like I look like I workout and look pretty good with just a few sets per bodypart per week, working out two or three times per week. Why? Because I push each set so hard, going super-slow and to absolute failure.
Here's a thing too- what does '90% of the gains' mean? If it means 'accrue gains at 90% of the maximal rate' then arent you likely to end up at the same place in 111% of the time, anyway? At worst, in like 6 years rather than 5.
@@DavidByrne85 good point. It’s like a gains velocity, you still end up at the same place, just slower. If you’re not a pro bodybuilder, I ask, what’s the point?
This is what I tell all of my friends who do high volume training. They live in the gym and neglect other aspects of their life. For what really? A marginally better physique, that’s probably imperceptibly different to the average person than they would have had they trained less.
Thank you for the video!
I like this system?
If the goal is to do 1 hard set per week..
then the maintenance volume should be 0 set/ week?? 😂😂💪
Terms and Conditions Apply
Great podcast but one important question remain unanswered when it comes to minimalism: does slower pace of muscle gain allows us to eat less proteins?
Big part of how time consuming bodybuilding is, is not workout itseld but diet. Eating so much protein is very time consuming. Especially if you want to eat tasty and dont gain too much fat. Lowering protein threshold would really make cooking much easier.
Max ot training, low volume training that worked for me for years
I started it 2009 first program I did huge gains 72kg - 98kg and allot of food bulk !!
Great
Dr. Pak and Jeff - great stuff. What are your thoughts on training dosage for maintenace? I am 40 years old, intermediate to advanced lifter (depending on the standards), and plan to bring my weight down from around 215 to 180-185. In other words, I don't expect to be adding much more muscle. Currently, I am trying a minimalist 6 day per-week push/pull/legs split, doing just 2 sets of 4 exercises each day (workouts about 30 min or less), using plenty of compound lifts, some accessories, and generally in the 6-12 rep range, maximal intensity. I am loving it so far, and feel stronger and more refreshed and mentally motivated compared to doing 3 sets per exercise programs. Do you feel this is an optimal program for someone in my situation - looking to maintain muscle as I lose weight and get older?
In case it helps, here is my current split:
(2 sets of each exercise, unless otherwise noted. Typically 5-8 reps on compounds, 8-12 reps on isolations, all exercises done with full intensity - to failure, or close to it)
Sunday - Push
Incline Bench
Overhead Press
Dips
Lateral Raises
Monday - Pull
Chin ups
Bent-Over Rows
Shoulder Shrugs
Bar Pulls
Tuesday - Legs
Squats
Romanian Dead Lifts
Calf Raises
Wednesday - Push
Overhead Press
Flat Bench
Lateral Raises
Tricep Push-downs x3
Thursday - Pull
Pull Ups
Seated Rows
Face Pulls
Bicep Curls x3
Friday - Legs
Dead Lifts
Lunges
Calf Raises
1/9th of your current volume
heads up on 36 minute duplicate time stamp
I want see a video about training maximalism. What kind of results can I get by spending three hours in the gym, using every piece of equipment, doing many variations of many movements?
He said what Standard can be used for yearly progress.. but this was 1 study. Did these people maintain what they gained and use the program again with any results the 2nd trial? If it can't be repeated then it means the individuals just did something different and were probably actually over trained and needed some maintenance deloading to recover and progress
This is great info. Does this include any sets for warm-up as in a pyramid system or are you going directly to the working sets? Thanks.
Only working sets count but warm ups are of course needed
What I gleaned from this is that a reverse pyramid style should be used, so you do one super heavy set, and the you lower the weight on the next 2-3 sets of you are going for optimal strength gains? Which I think is what everyone should actually be chasing... Did I sum that up correctly?
Great video! I was just curious whether how calorie intake would affect the effectiveness when in a cut or bulk. Will 4 - 6 sets be as effective on a cut as with a bulk?
You’ll gain less muscle when cutting (in most instances) but the 4-6 sets will maintain the same percentage, relative to more sets. So for simplicity, say bulking with 10 sets is 100% muscle gain, bulking with 4-6 is 60% muscle gain. Cutting with 10 sets is 80% muscle gain, cutting with 10 sets would be 60% of 80%.
Just a rough approximation
U can have big back and bicep with we8ghted chinup. Boom. Also we8ghted dips.
So this wouldn’t be for the athlete in training that will judged by their performance because when your competing against other teams and players on your team, your strive for optimal performance.
This has basically nothing to do with it, but the poll about 2h = 100% results and 1h = 98% results made me think about the common math puzzle, or maybe a brain teaser, where say a strawberry is 99% water: how much will it weight if you make it 98% water. And the very unintuitive answer is that the amount of water is only 50% of the original. I guess the take away from this thought connection is that 1h for 98% is incredibly more efficient than 2h for 100%.
I'll make a hot take: full rom might be greatly beneficial for mobility even if it wasn't optimal for muscle growth. Mobility might just be even more applicable and useful in real life.
I just finnished listening video about lenghtened partials. That made me think, if i do set to failure with lenghtened partials ( getting those partials to failure too). Does that still count as 1 set. 🤔 Meaning that i would still need like 6 brutals like that to make just small gains. 🤔
If you could quantify, which I know is hard to do, but when you say "meaningful gains", is that 60% of gains you would get if you trained optimally or 90%? I think this is an important distinction and it probably also depends on the training level of the individual.
Have you seen his first video? He does talk about that somewhat in that video
Does 2 days a week training requiere less protein and calorie intake on a daily base? If you still train hard of course
Protein no, because MPS remains elevated up to 72 hours, calories depends more on your overall goal. Not training frequency.
It would be really interesting to see this sort of thing with cardio, or running specifically.
I feel like cardio fitness is a little more simple than strength and especially hypertrophy. Its almost a direct relationship. Run more often (with rest between) = Ability to run further and get there faster
@@va_innovations You might be right, but as someone who was into running before lifting, and trying to get back to it, I'd love some simple minimalistic steps to follow. I don't find it easy to navigate running science at all.
@@incogneeto2418 As someone who was also into running before lifting, and trying to get back into it consistently, I'd also love some minimalistic methods to gaining cardio fitness. My apple watch's VO2 max reading seems like it only goes lower and lower as I sit more while studying in University.
@@incogneeto2418 to be fair, you could probably just try to implement those minimalistic steps yourself (in a simple program) and see how it works. E.g., 30 minutes of running is obviously better that nothing at all - so maybe run 30min 3 days per week, and slowly start to increase the duration or frequency if you feel like it's working.
@@Graystripe02 You can say that for everything though. The reason we're interested in science based training is because some protocols have been proven to work better than others. Knowing which heart rate zones to stay in, for how long etc is key. In the same way I don't just go in the gym and lift some weights for 30 mins and see what happens.
Is Jeff ever going to release the “Advanced Hypertrophy” program he said he was going to come up with?
Just go train! >:I
It’s better with a program to follow instead of winging it
regarding optimizing hypertrophy with this minimalistic approach of, let‘s say 4 sets per muscle per week, what rep scheme would you recommend?
first set: 15 reps
2nd and 3ed: 8-12 reps
4th: 5-6 reps
does that sound alright?
Doesn’t matter
very interisting discussion. is dr. Pak Dutch?
Greek!
Unless you adjust for neuromuscular fatigue participants brought into the study based on their training patterns before getting randomised ( which is not easy to do )we can’t make any strong conclusions .. some may have just seen benefits of delisting and neurorecovery ?
great content as always🔥🔥🤌🤌
Is this heading towards High Intensity Training?
I want to see a hypothesis that predicts which type of training would be optimal for an individual based on certain genetic factors.
There s been a lot of mike mentzer videos recently and doesn’t he look like a genius ahead of his time now. I follow his program because I’m not competing and my gains work for me at the same time giving me time to live my life.
I think the difficulty there is training to failure isn't something a novice can generally do or do safely. Hell even I don't know how to get to properly get to failure after a year and a half of training. The closest I can get is doing myoreps and I almost always realize it's not true failure.
I think the idea of hard set and drop off sets makes a lot of sense though and that could really save time in the gym especially if you add in some myorep work but managing fatigue is essential.
If we're talking about making progress with 4 to 6 sets a week then what kind of rep range are we looking at? I imagine if we're keeping it in the low rep range like sub five then this isn't ideal.
No I think it's better to have little more range and to have lots of dropset, extrensic work, ...
Why have you not uploaded a podcast for such a long time Jeffrey? Are you going to be uploading more frequently now?
Going up "12 pounds per 6 weeks" @ 2 reps per week is equivalent to going up 1 pound per rep.
Wouldn't the very low volume/HIGH intensity (multiple failure approaches) be a lot more risky for injuries?
Why? There is a lot of recovery taking place in between.
Of course everytime you go to failure or near failure it is more risky. But you probably shouldnt do that on , deadlifts, bench etc. Maybe use failure on isolation movements and safer machines etc. But the other side is high volume. And high volume comes with even more injury risk since people can’t focus perfectly for long periods of time. So even if it’s not failure, it is a risky thing to do a lot of sets. Both sides are risky, but low volume risks are a lot easier to manage.
Well, if you deadlift and notice your back starts to round, you are done. You have reached for failure.
If you want to reach true muscular failure you can only do that with fail safe excercises.
So mostly closed chain i guess
@@kevinbihari if failure means weight isnt moving then yeah. I would define failure like this. If you feel like your techniques going to fail on your next rep it’s a failure. If you can keep your technique until the weight isnt moving that’s perfect then. But this way you van explain it to everyone so anyone can keep on making safe gains.
That’s why a lot of people use machines when going to full failure and no need for it to produce injuries if you keep form.
You can add more failure by droplets or rest pause without adding risk
Would've loved if Mike mentzer was still alive and get his opinion on it
11:50 1 to 3 sets? I would really like to know the difference between 1 set and 3 sets
Well 2 will be better and 3 better still but they haven’t established how much better in a study. Its easier to get statistically significant data in ranges.
💯
I can share a story of something I saw at the gym just the other day that came to mind when they were wondering what these workouts really look like for someone who says that 20 sets of an exercise seems really low.
I was doing dumbbell bicep curls. My plan that day was 4 sets of 45 pounds, at least 5 reps because 45lb curls are pretty damn heavy for me, 3 minutes rest between sets for the same reason.
While I'm doing my curls, I watch, in the mirror, a man literally ping-ponging between bench press, pull-ups, and curls. No rest between sets. This man did upwards of 10 sets while I did 3 sets, then he went across the gym to bounce around some more machines while I finished my last set of curls.
Now, I admit that I like to rest on the longer side between sets, but if you're busting out 1 set per minute, every minute for 10 minutes straight, how hard are those sets?
I'm pretty sure MY sets are hard. The veins on my neck that look like they're about to pop seem to back that up, as do me sweating, and breathing heavy after the set, but that guy certainly wasn't panting, so I was just baffled, like what's happening...
On one hand, props to him, he seemed to be in a good mood, full of energy, and I'm sure he's healthier doing that than watching TV, but on the other hand, I hope he's not trying to get jacked...
Conditioning is a valid thing to be doing at the gym too.
No need to spend much time wondering if strangers are training optimally when you don't know them or their goals.
@@kinginthenorth1437 The point of my story was that the guy was doing way more activity than me and spending way more time lifting than me... but I'm way more jacked.
The point of this video is minimalistic training. You don't need to do 50 sets a week to look impressive. I'm not judging the dude, or shit talking him, I was sharing a story of an observation I had that I felt related to the video we're watching.
No need to spend much time telling strangers on the internet what they're allowed to wonder about when you don't know them or their goals.
This could have been a very interesting podcast/video....
Unfortunately, you get Jeff talking "annecdotally" for about 1hour and 6 minutes out of the 1 hour and 8 minutes of the video...
Would have been better to hear more from Dr.Pak..
why is my lecturer talking to jeff nippard
I was able to maximize strength for powerlifting with a weekly set range of 30-42 total "work" sets, 8-10 work sets 4 times a week, or as little as 5-7 sets if I trained 6x per week. I usually did 1 day with rows, chins and high pulls, then a press day with Bench, OH, incline, close grips an dips (usually bench plus 2 others for 2-3 top sets each) and then squats, front squats and 1-2 sets of deadlifts on day 3. I also stayed 1-5 reps shy of failure. For hypertrophy, I train closer to failure and still need more sets, maybe 50-100 per week. That is still a range of 3-6 hours a week. Strength workouts could probably be done in 2-4 hours a week. For strength, I'd say I could get stronger with 6 work sets 3-4x per week, however I would count sets with as much as 7-8 reps in reserve. Maybe 1 sets with 7, 1 set with 4-5 and one set with 1-3 RIR for big exercises.
Dr Pak looked like Johnny Sins in the thumbnail and then did not look like Johnny Sins in the video
It's the glasses
Why is nonfunctional a bad word?
Is this a reupload?
Nevermind it’s not
A lot of the prior 'low volume' training outside research are rest-pause in disguise
1st year, lean 80kg at 1.80m and making solid gains on 1-2x 1,5h full body a week. 3 ish sets per muscle. Like doing drop sets to failure. Most important thing when starting out is just getting that habit started. Find a buddy and keep eachother motivated.
I am halfway through, will probably listen to the hypertrophy section later today but some thoughts. Will blackhat slightly
1) Doing a top-set of 1-4 and 2 backoff sets in 15 minutes on (sumo) deadlift? Hmmm. Okay well we know Jeff does a pretty comprehensive warmup, so I can believe he could just do singles at 155, 265, 375 and maybe one more before his working weight. With 3 minute rest periods between his actual working sets it might be doable if he isn't going to put the weights back afterwards and he has a jack. Otherwise nah, it's going to be 20 minutes and 25-30 for most people. If they're doing a 15 min warmup (most ppl probably did 2 minutes on the bike, and did more warmup deadlifts - for better or worse) they're probably more like 45 minutes deep by the time they've done that kind of work.
2) You can't really dismiss rest periods. People with really good conditioning can probably get away with shorter rest breaks but let's face it, many powerlifters are doing 7-10 minutes between sets and are probably going to struggle to do a set with 76% of their rem 3 minutes after doing a really heavy single or triple. Yes you could do gpp, probably you should, but then you're not exactly doing training minimalism anymore
3) It seems to me that a lot of these ideas have been explored by Wendler in the 531 books to a fairly large extent - there's probably a slightly greater emphasis on 5s, but ppl have done variations with more work in the 6-8 rep zone.
❣❣
Are there warmup sets before doing the heavy working sets?
Obviously
@@ReLoadXxXxX than how is the warm up different than a back off sets in reverse?
Pak Polka Rots for the very few ;)
Σίγμα πι, σίγμα πι, σίγμα πι, σίγμα πι
21:21
Well I mean he has to know what he's taking with the globe next to him.
I feel like there's still something missing in defining WHAT counts as a set. If you're telling me, that optimally you need AT LEAST 10 sets to failure in 6-15 rep range each week for a muscle group, then you can't be meaning actual failure, cause that volume will have you fried
I know, because I tried that lol. I did Dr. Mike Israetals ramping volume full body template. At the end of the mesocycle you have to go to 0 RIR, which is failure. You start with low volume at 3 RIR, then throughout the weeks you add volume depending on how sore or not sore you get. It was hell lol.
people don't really understand what training to failure really is. I have seen some videos "going to failure" and you can see it's mowhere near close. I follow a HIT routine going to true failure and all you really need is 1 all out set. You can't even think about doing another one how fried you are
Dude I got few of your books and it doesn’t look like minimalism at all 😂
Personally, I'd rather spend almost 2 hours in the gym (including a 25 min cycle) and have maximum gains and perfect nutrition!
There's something SO rewarding about knowing you're doing the most you can 😁
✝️💪
This guy is like how Jason Blaha wishes he was
Me this guy looks and sounds greek.
Hear him pronounce greek name.
Yeap, definetely greek
Great content! But you're critiquing him a lot and cutting him off.
1 rep twice a week and that rep was near max….so they did 1 rep, no warm up, no build up….walked in and did 1 rep and did this two times a week?
5 kilo increase…wouldn’t we need a reference? A percentage of increase would be better…5 kilo increase for a person who had a 50 kilo max or 5 kilo increase for a person that has a 300 kilo max is a big difference…and I would think info of male or female would matter
Probably they were beginner and early intermediate lifters.
So, summarizing: People need to work out 2/3 times per week for like 45/60 minutes and they'd make gains until intermediate level... when the following is also true:
1. Train hard
2. Rest well
3. Eat well.