How To Train Like A Minimalist (More Gains In Less Time)

Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) just launched at the link above 😤📘

Here is a discount code you can use to save 10%: Essentials10

Here is a brief overview of The Essentials Program:

1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.

2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible.

3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!

Here are some more details on what comes with the new program:

▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency)
▪️ Option to train 2, 3, 4 or 5x per week.
▪️ 12 week program length (3 distinct blocks to avoid monotony).
▪️ Full custom Excel spreadsheet.
▪️ Videos and coaching cues from me for every exercise.
▪️ Exercise substitutions included.

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** My Ultimate Guide To Body Recomposition:

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References:

Minimum Effective Dose Training Video Series by Eric Helms (MASS):

Training Volume for Strength Gains Meta-Analysis:

Training Volume for Health Meta-Analysis:

Training Volume for Hypertrophy Research:

LeanGains Article:

Training Volume for Maintaining Muscle Size:

Schoenfeld Textbook:

Superset Research:

Rest Research:

Motivation Research:

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Written by Jeff Nippard
Edited by Jeff Nippard
Research Assistant: Max Edsey

Music by Bankrupt Beats:

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In this video I cover the minimum amount of training volume needed to see measurable gains. We will discuss improvements in strength, health, and muscle mass, and cover the best strategies to get the most out of shorter training sessions.

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Working on a few minimalistic workout videos next to build off the foundation laid here! In the meantime, if you're in the market for a new program that has fast, intense 45-min workouts, check out the link in the description. See you all again soon. Peace!

[simranbiryani]

I take it even one step further and do zero sets per week. It doesn’t get any more time efficient than this. Sometimes to really confuse my muscles, I will take my preworkout and drive to the gym, then turn around and go home at the last second. This has really shocked my muscles and sparked new growth.

[LawGarithmic]

This is what people need to make an impact on their health. There is too much info on how to make fitness your life and not enough on how to fit fitness into your life. Big props to Jeff for this. 👍

[Eclipse]

This video came at the right time. It's midterm season for some college students and between studying, assignments, and work, the minimalist approach is great when I just don't have the time.

[IZR]

Jeff. A big heartfelt thank you for this one.

I'm 40. I have a wife, kids and a job. I've been struggling to find a routine that fits my life, for literally years. But this. This felt amazing. I can go HARD for 50 minutes and go home. Perfect. And it's much more effective than my old workout routine.

Dude. Thank you. You saved my life.

[Johan]

I wish more content creators catered to the 80-90% of people who just wanna look fit, get stronger, feel good and enjoy life. Thank you for making this, I think there's room for a lot more content like this.

[UnknownUser_]

I've got 2 kids, work 60 hrs weeks, and have a very small window to workout before work. This was very beneficial to hear. Thanks brother. ✌️

[HakuCell]

0:45 his brother's minimalist workout (for health /strength).
1:34 for strength; 2:03 example of strength schedule (done twice a week): 1 set for 1-3 reps + 1-2 sets for 3-6 reps.
2:33 for health.
2:55 for muscle mass.
7:27 for maintenance: u can do as little as 1/9th the volume u were doing before for as long as 8 months. so if ur normal volume was 10 sets per body part per week, u could maintain at 1-2 sets to failure per week.
10:59 the general recommendation is to rest 1-4 minutes inbetween sets for max hypertrophy.
11:30 quicker warmup: 3-5 minutes on the treadmill and a few dynamic stretches.
11:42 squats e.g.: 5 warmup sets and 3 (or 2-4) working sets. 11:51 leg press e.g.: 2 warmup sets and 3 working sets.

[BeefIntoCake]

I like how you phrased: : most people see fitness as PART of their lives, and not their WHOLE lives" That was an excellent way of putting the situation for me personally.

I enjoy it a lot, but I do not revolve my whole life around it. I also strongly perfer a minimalist approach. Where I tend to train 3-4 days a week for about 45 min each time.

[Trener_Artem]

I started minimalistic approach few years ago. Still progressing after almost 20 years of training at high volume.👍

[mandomusic]

words cannot explain how relieved I am to see this video right now. I had trained at almost 20 sets per week per body part for 6 months and completely burned myself out. I am now doing 10 sets per week at max and only 3 sets per week on heavy lifting and have noticed much more change and this video is only confirming this for me. Thank you Jeff.

[RageCricket]

As a college student, stretched for time and trying to focus on fitness, this video is extremely interesting and helpful. This is the video that I didn't realize I needed

[suspiciouspole]

This needs more attention in the community. Kino body does a good job of it to be honest. And as someone who has consistently lifted for a decade now, if I hit each body part once a week I’m happy. Once you build the muscle it’s immensely easier to maintain it. And as this said, yes you won’t be growing as fast as you could. But it is so conducive to turning your health into a habit and not a hinderance on balancing the rest of your life.

[fromnothingtoeverything]

Half the battle is litterally just showing up

[spreadPLUR]

Thank you for this video. As someone who works 50-60 hrs/week, I get so discouraged with hearing I need to train every body part 5xs/week, full body, etc it’s simply impossible for me. I always thought it was pointless if I wasn’t doing it all. Thank you so much this gives me so much hope!

[lucasvarley]

Great video! These tips are super useful. Question for you... have you ever tried Next Level Diet? I got a fat-loss meal plan from them that's worked wonders for me.

[laufert]

As someone who started university this year and is having trouble finding time to go to the gym, this will be very helpful! Thanks!

[raghavendraparipelli]

Dude, you just delivered a wholesome banger in these 13mins. I mean what can I say, all the points were freaking on point. This is what the main problem is : people overcomplicate fitness by overthinking about sets, reps and all bullshit, and end up procrastinating. But the real truth has been very clearly shown by you. Consistency is what matters the most. Much needed video for the young guns. Haha!!

[TheInsanePhil]

Emphasizing the effectiveness of low volume is a very welcome change for once.
Since everyone always talks about how important high volume is its very easy to get stressed about not doing enough which can slump motivation.
I have recently struggled with this. My workout week includes 2 days of cardio, 2 days of upper body and one day of leg and core each and for some time I was contemplating whether just having 1 day of leg exercise is even worth it. But after this video I don't feel so bad about it anymore.
Thanks for the vid jeff!

[matteofogacci]

The fitness industry is so full of people saying "you need to spend all of your time in the gym because it's the only thing that matters in your life"
We needed someone like you 💕