Minimalist Training: 8 Simple Steps for Big Muscle Gains

Minimalist Training8 Simple Steps for Big Muscle Gains

LookLikeAnAthlete.com

Traditional bodybuilding workouts usually do the following:

Train 4 to 6 days per week

Train with a long list of exercises each session

Have you doing 4 sets or more

And reps of 8 to 10 per set

And you achieve ZERO gains!

Step #1: Follow the 80/20 Rule

The 80/20 rule says that 80 percent of results come from 20 percent of the effort

Your body makes most gains in the gym thanks to 20 percent of exercises.

Simple is better!

Step #2: Use the Best Minimalist Exercises

Use these compound

movements:

LookLikeAnAthlete.com

Bench Press

Squats

Deadlifts

Shoulder Press

Chin ups

Pull Ups

Barbell Rows

Power Cleans

Step #3: Train Less Days!

Train 3 non consecutive days every week

Preferably Monday/Wednesday/Friday

Train on nonconsecutive days

Step #4: Use A Barbell As Much As PossibleYou can add weight beyond most machines

You’ll definitely go heavier than using dumbbells

It’s easier to keep good form than other free-weights

It’s a minimalist approach to training… all you need is one barbell

Step #5: Design Your Own Minimalist Workout

In order to keep things as basic and as effective as possible we’ll be doing exercises:

LookLikeAnAthlete.com

● Squats● Bench Press● Shoulder Press● Chin Ups● Pull Ups● Deadlifts● Power Cleans

Step #6: Use 5 reps per set

Focus on building strength and gaining muscle.

5 reps is the magic number when it comes to building muscle.

Step #7: Train 3 Days Per WeekTrain every other day (Monday/Wednesday/Friday)

Train with 3 exercises each day

Do 3 sets per exercise

Do 5 reps per set

Rest 3 to 5 minutes between sets

Minimalist Workout Program

LookLikeAnAthlete.com

You’ll start with Week A then you’ll use Week B workout the following week.

Simply alternate back forth so it looks like this:

Week A/Week B/ Week A/ Week B and so on.

Week AMonday

Squats (3 sets of 5 reps)

Bench Press (3 sets of 5 reps)

Chin Ups (3 sets of 5 reps)

LookLikeAnAthlete.com

Week AWednesday

Squats (3 sets of 5 reps)

Shoulder Press (3 sets of 5 reps)

Deadlift (3 sets of 5 reps)

Week AFriday

Squats (3 sets of 5 reps)

Bench Press (3 sets of 5 reps)

Pull Ups (3 sets of 5 reps)

LookLikeAnAthlete.com

Week BMonday

Squats (3 sets of 5 reps)

Shoulder Press (3 sets of 5 reps)

Chin Ups (3 sets of 5 reps)

Week BWednesday

Squats (3 sets of 5 reps)

Bench Press (3 sets of 5 reps)

Power Clean (3 sets of 5 reps)

Week BFriday

Squats (3 sets of 5 reps)

Bench Press (3 sets of 5 reps)

Pull Ups (3 sets of 5 reps)

LookLikeAnAthlete.com

Step #8: Get Some RestThere’s a reason why training less days per week works.

You train hard, stimulate the muscle and then give your body time to grow.

Resting isn’t just about sleeping.

Resting is all about taking necessary days off.

In this case you’re going to take 1 to 2 days off in between.

You’ll also be sleeping in order to give the body time to recover.

Conclusion

By using minimalist workouts you will:

Save time with shorter workouts

Gain muscle with the right exercises

Simply train 3 days per week

Train with 3 exercises

Check out the article that

inspired this slideshare

Minimalist Training for Mass Gains: Best 3 Day Plan for 3

Times the Gains

Visit LookLikeAnAthlete.com

for more tips

Get the Free Muscle Building Manual Here

HERE