There are different degrees of minimalism when training with weights. One version of minimalism is to perform three short workouts per week. The first workout would consist of working up to a heavy set of squats, the second workout would consist of working up to a heavy set of bench presses, and the third workout would consist of working up to heavy set of deadlifts. You could also combine this into one workout per week, but the workout would take longer.
A slightly longer version of minimalist training would be to do two workouts per week. The first workout would consist of bench press and squats. The second workout would consist of deadlifts and overhead presses. Your goal would be to work up to a heavy set of each exercise that is scheduled for the workout you are performing.
4 to 7 Exercises
Another form of minimalism is Doug McGuffs high intensity super slow training version. He basically recommends 4 to 7 exercises per workout.
A typical workout consisting of 5 exercises would include:
A chest press on a chest press machine
A rowing motion on a rowing resistance machine
A overhead press on an overhead press machine
A lat pulldown exercise
A leg press exercise
1 Set per Exercise
One set is performed for each exercise.
Each set is performed to complete exhaustion and ends only when the lifter can no longer budge the weight. It is pure high intensity training.
High Intensity: Train Each Muscle to Complete Exhaustion
Super Slow Reps
All reps are to be super slow. A minimum of 3 repetitions should be performed for each exercise and as many as 8 repetitions may be performed, with 4 to 6 reps being more common. The ideal rep speed would be to take 10 seconds to lift the weight, and 10 seconds to lower the weight for each rep, however, the strength level of a lifter will vary within a set according to the level of fatigue. This variation in strength will result in reps ranging from 4 seconds when strength is high, to squeezing out a rep for 15 seconds when strength is low. The goal when lowering the weight is to lower the weight slow, which may take as long as 15 seconds when strength is high. As fatigue accumulates, the lifter will not be able to resist the lowering of the weight as long which means that it may take as little as 5 seconds to lower the weight. Sets usually take over a minute. Once again, progress is not measured by reps, but how long a lifter can keep doing slow reps before failing to continue with the specified lifting motion.
One Workout Per Week is Common
Doug says that one workout per week is the most common training frequency among those who follow his training plan, however, some workout once every 4 days, or 5 days, and some may workout as little as once every two weeks.
12 to 15 Minutes per Week
The exercises are done back to back with very little rest between exercises. When performed in this manner, the workouts typically last 12 to 15 minutes. If you consider that most lifters only workout once per week, their total workout time per week is 12 to 15 minutes.
Special Machines
It is also worth mentioning that when Doug trains a client with his training system, he uses highly sophisticated equipment that is based on a human strength curve according to the best leverages that occur at various positions during any given point in time within a lifting motion. The machines are also designed to work well within the context of super slow reps.
The Minimum for a Minimalist
Doug’s workout plan is great for those who have a limited time, as it only requires 12 to 15 minutes of training per week. His method is almost like the minimum workout time for a minimalist. However, don’t assume that the program is designed for the sole purpose of exercising as little as possible as the workouts are brutally hard. When you consider the intensity, it will take a week to recover. In spite of the minimal amount of workout time, Doug believes that his method often works better than spending more time in the gym with longer workouts that are performed more frequently.
I, like Doug, prefer short workouts that can be performed in 10 minutes or less. However, I do not prefer high intensity, but only enough intensity to create a training effect. The workouts I prefer most are based on precision point training principles that are discussed throughout this website.
Since precision point training is not overly hard, you can work out fairly often without overtraining. Since the workouts are repeated often, they get easier. As they get easier, you add a little weight. The added weight makes the exercise a little harder, and you simply repeat it enough times with enough frequency for the workouts to become easier again. The process is repeatable. More on this next time. Until then, those interested in a single workout per week for 12 to 15 minutes can learn more about Doug McGuff’s training system by referring to the following videos. Best of training to you.