By using these 3 tips for minimalist workouts, you will improve from workout to workout, reduce your chance of injury, and maximize your time and effort spent during your minimalist workouts.
How to Train Beyond Failure - • How to Train Beyond Fa...
- Minimalist training = getting the best results w/ the least amount of time training.
1. 110% Effort in each rep
- If you’re training once a week or lets say a 20 minute HIIT session, you need to give it all. I’m talking going to failure and beyond (in a safe way)
- Consider the opposite, training 5x/week for an hour. In that case, you shouldn’t go 110% every session because you won’t be recovering day to day. Of course, if you’re doing a different body part each day, that will factor in, but if you’re doing a full body routine and you’re benching, squatting, deadlifting at 110%, you don’t have time to recover and you will plateau and regress.
- If you’re only working out once a week, you need to smash your muscle and make them cry because you’re taking a week to recover. If you’re only doing 1-3 sets of an exercise and you’re not dying, then you don’t need that week of recovery
A) Accommodating resistance if you’re using bodyweight - • Breaking down ACCOMMOD...
B) Mechanical Drop Sets - • Mechanical Drop Sets {...
2. Track Your Progress
- If you’re training once a week, you better be making gains. This isn’t like a typical 3-5x/week training and you can have off days. No off days, you should be fully recovered before hitting the workout, if you’re feeling off on the day you need to train, push it back and recover.
- If you could only workout once a week, 52 weeks a year, and each workout you know you got 1% stronger because you tracked it, that’s you gaining consistently for 52 weeks. Thats why I love minimalist training because you don’t hit the same plateuas. And whether school, work, life changes, you can always adjust a once a week routine vs a 5 day/week routine.
- Sometimes its hard to track the difference between chin-ups when you did the same amount. How do we know that we got 1% stronger?
3. Film Yourself
- Critic your form and see where you can improve. Did you lose your shoulder position, spine position, knees forward or back too much etc.
- It tracks your TUT. You can see if the first workout you did, you could only do chin ups for 45s, but after the 5th workout, you’re only doing an extra rep but you can now do 1:15 because you’re going slower with more control and form
- Form Form Form. Bonus tip to help you with any compensations you see in your videos
4) Reps don’t matter. Its the quality and intensity that matters
5) Back off Sets
- Because you’re going 110%, compensation will occur. Any exercise you reviewed that you think the form was poor, do an easy set of 4-7 reps using the cleanest form you can
- This will help groove your nervous system and help to reinforce better muscle coordination and recruitment.
- Key is to do an easy set. We’ve squeezed out the hard stuff, so this is easy for form.
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