What is Minimalist Training and It's Benefits

so in this video I'm going to talk about the benefits of minimalist training and reasons why you should do minimalist workouts

Timestamps
0:00 What is Minimalist Training and It's Benefits
1:04 1- Your programs and training is more focused.
1:29 2 - Your workouts can take less time but more efficient
2:16 3 - Easier to control your recovery
2:48 4 - managing, tracking and creating progressive overload is easier
3:32 5 - Your workouts and programs have more flexibility
This is 5 benefits to minimalist training or 5 reasons to do minimalist training. This works for both calisthenics and weight lifting.

So when I talk about minimalist training I'm referring to not doing excess work, doing extra exercises to extra volume when it isn't needed, that idea that more isn't always better. More exercises and more volume doesn't always mean extra gains, what I want to do is the minimum work needed to get the most gains or minimum effective dose for training

an example I give why do several chest exercises, like several bench variations and fly variations when if you work smarter you can get enough of a stimulus to create gains just doing the flat bench or why do 10 sets of an exercise where I can stimulate growth and make progress doing 5 sets.

minimalist doesn't mean less for the sake of less and if you need to add in extra exercises or do more volume you do it but it serves a purpose you do what's needed and not to excess. so now we have a basic understanding of it lets look into the benefits of minimalist training

1-This means you have more time and energy to learn and master exercises if you have 20 different exercises to learn for your whole body, it will take a long time to master them if you even can but if you only doing say 3 - 6 exercises you have more ability and time to master them leading to more long term gains and efficiency within that movement which is especially important when it comes to strength training and injury prevention

2 - this is a factor that is extremely important to many people and is key to consistency for many people. Many will say that you have to put the time in and if you don't you are lazy and not committed but we have to realise that many people life busy hectic lives and exercises isn't a top priority for them especially when people have busy jobs and want to spend time with their families. Having an effective way to build muscle and doing strength training, that allows you to work your whole body that doesn't take multiple hours a week to do will help many people get bigger stronger and fitter and that is a powerful tool, if you are short on time then definitely try minimalist training

3 - so why is this important, well we growth and progress when we recover, so if we can get more efficient at recovery we will go further in our training, we will hit less plateaus and potential injuries, Questions is how does minimalist training do this? well if we are doing shorter quicker and less exercises we will tend to do less volume the less volume we do can makes it easier for our body to recover. instead of doing 15- 20 sets workouts which can be hard on the body doing 5-10 will likely be easier for the body to recovery from and adapt.

4 - progressive overload is an important factor in wanting to get
bigger stronger and fitter. When doing minimalist training this is easier because you have less exercises to program for, its easier to see what's working and what's not. If you don't know a lot about programming having less exercises to manage and to adjust volume and intensity for, minimalist programming is far easier

second is you only have so much energy per workout to weekly. if you have to split that energy over multiple exercises it will limit how hard you can go, how much further you can push yourself with volume to intensity
whether you hold yourself back or by the last exercise you are just tired, this can impact your progress Imagine putting that energy into 1 or 2 exercises and only doing 3-5 sets how much harder could you go in those sets for those exercises? imagine the gains from that.

5 - so how and why is it more flexible? first of if you use less exercises you have more ability to sway out exercises, so if you are doing a chest workout and you are bench dips push ups and fly's when it comes changing something or adding something else what can you do, your doing all the main ones, sure you can change the angle of the press but its very similar but if you were doing minimalist training you could swap out the bench for a dip or vice versa you could add in a push up or a fly, you can add and take away exercises as and when needed to make progress, plus if the bench was in use at the gym, don't worry, add in the dip and your still good to go, secondly having that flexibility is important to limiting plateaus and also mental boredom, you have more flexibility to mix it up which is good for mental and physical training

[justalexhimself]

minimalist workout is top. 1 Push Exercise (dips or push-ups), 1 Pull Exercise (Pull-ups) and Legs Exercise (Squat till failure). That's it. Been doing this routine for years. Best part is that even when travelling and away from home, I can still stick to my routine and not miss my workouts!

[LeeDowningKeat]

What’s your minimalist style of training or workouts. Share it for others to give a go

[nicholascauton]

I’ve actually been doing twice-a-week lifting sessions and so far I’ve been pretty consistent with it. Although there is no fixed day of the week when I do them, one of the rules I put into place is they should not be done on consecutive days.

My workouts consist of 2 sessions: A volume day and an intensity day.

The volume day consists of antagonist supersets. Dumbbell squats + Romanian deadlifts, ring push-ups + ring inverted rows, and overhead press + lat pulldowns. All exercises are done with 3 sets of 10 reps.

The intensity day consist of only three exercises. Squats, deadlifts, and bench press. This day is when I lift pretty heavy. All three exercises are done with 3 sets of 5 reps.

As far as rest times are concerned, it all depends on what lifting day I’m on. On my volume day, I tend to be quite strict with my rest times. Usually 1 minute in between sets and 2 minutes after the 3rd/final set. On my intensity day however, I’m a lot more lenient on my rest times. However they never exceed 5 minutes.

Lastly whether it’s on a lifting day or off day, I get my cardio in. On my lifting days, this is done immediately after the lifting. 25 minutes on the stationary cycle is how I go about my business. And this is done 6 times a week. Day 7 is a strict no-exercise day.

Out of all the lifting sessions and splits I’ve tried, this one is very special to me. As much as I recognize the value of exercise, I don’t want to be confined to lifting on a particular day. Sometimes I don’t wanna lift on Monday. Sometimes I want to move the session on a Tuesday instead. I’m not saying this is the way everybody should be training. But for some who are frequent busy-bodies out there, training full-body twice a week most definitely has its benefits.

[proudmisfit]

as a beginner after trying to add so much i have simply began doing assisted chin ups (feet on the ground), pushups and squats. hope to stay consistent and after doing the first session, i feel it. doing it 3 times a week

[simonwilliams]

I love minimalist style training. Personally my favourite, bang for your buck exercises are Pull-ups, Dips and Sprints.

[herb.itall.bivore]

Great content as always dude.

Just wondering, if you had to pick just one pushing exercise (this includes weights too) what would you pick?

[proudmisfit]

how can i progress my push ups i can do 6 for now for 3 sets