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Recall I wrote about some examples of minimalist and simple efficient strength training workouts for the busy professional. These workouts can be done in less than 30 minutes with 2-3 workouts per week using a full body approach and compound movements. They're perfect for anyone short on time with a hectic schedule.
photo credit: connermajik-e
Now here's an example of another minimalist workout I devised for my 16 year old brother that takes no more than 40 minutes, 3 days a week. The program alternates 2 different full body strength sessions using 3 main compound lifts each and a 4 sets of 6-8 reps protocol. Load/weight progression is used for progressiver overload.
Workout A, Monday
squat 4x 6-8 (sets x reps)
dips 4x 6-8
chinups 4x 6-8
Workout B, Wednesday
deadlift 4x 6-8
bench press 4x 6-8
dumbbell rows 4x 6-8
Friday, repeat Workout A
Notes:
-this is a simple workout that can be done easily in a minimalist home gym
- the routines uses only 6 core main compound movements, you may throw in some accessory and isolation movements as you see fit
-rest 2-3 minutes between sets, 2-3 minutes between exercises
- use weight progression (see progressive overload article). Stick with the same weight until you get all 8 reps for 4 sets. then add 5 lbs for each lift. If you stall on weight and reps for 3 workouts or more, take a few days off and cycle down with lighter weights. Then work your way back up again for a new PR. This type of linear progression works well for beginning and intermediate lifters or those wtih less than 2 years of serious, consistent strength training.
-for dips and pullups, a weight vest or weight belt can be worn for additional resistance and loading, you can also wear a backpack
- you can complete the workout in a circuit rather than doing straight sets for each exercise. For example, for workout A do a set of squats, rest 1 minute, then head over for dips, rest 1 minute, and finish the circuit with chinups, take 2-3 minute rest between circuit and repeat until all 4 sets are completed. Do the same for workout B with the given exercises.
- throw in 2-3 isolation and accessory movements for 10-15 reps that work the smaller muscle groups; biceps, triceps, abdominal, grip/forearm, calves.
- since all 6 exercises are mass compound lifts, do a warmup to get the blood flowing prior to workout; light jumping jacks, cycle on stationary bike for 5 minutes, 2-3 sets of light pushups, light jogging for 5 minutes or a quarter of a mile on the treadmill. Then head over to the weights and do a light warmuup with weights to get into the "zone." Warm up with weights by using 50% of the starting weight for the first working set. Do 2-3 sets of 5 reps to prime to body for the heavier weights.
For example, if working set weight for 4x 8 squats is 100 lbs, the warmup set will be 50% or 50 lbs
squats 50 lbs : 5 reps
squats 50 lbs: 5 reps
squats 50 lbs: 5 reps
now load weight onto the bar for working set
squats 100 lbs 4x8
do the same for each compound exercise
The above routine is also good for fat loss if you add in a "blitz" lasting 10 minutes at the end of each workout. A blitz is a timed interval where you do as many reps of a given exercise in the allotted time period.
The purpose is to increase and enhance the work rate creating an oxygen debt that burns more calories with an elevated metabolism for over 48 hours after the workout.
Examples,
10 minute burpees
10 minute pushups
10 minute burpees/pushups
10 minute chinups/dips
10 minute sprints; do as many 100 m or 100 yd sprints in 10 minutes as you can
10 minute sledgehammer slams
10 minute dumbbell swings
This is a very simple routine, a minimalist, KISS workout that will help anyone build a decent base of strength. Try it and see for yourself. You'd be surprised at how KISS workouts can help build strength and muscle.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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