How To Train Like A Minimalist (More Gains In Less Time)
My new ESSENTIALS Training Program: https://jeffnippard.com/products/the-essentials-program Let’s goo!!! My long-awaited …
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February 22, 2026
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"Harmony in Every Heartbeat
My new ESSENTIALS Training Program: https://jeffnippard.com/products/the-essentials-program Let’s goo!!! My long-awaited …
source
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!
Excellent video! Here's the summary for the 8/20 / Pareto / MED minimum effective dose training volume you need for strength, health, and hypertrophy/muscle mass:
# 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 – 𝗿𝗲𝗾𝘂𝗶𝗿𝗲𝘀 𝗲𝘅𝗽𝗼𝘀𝘂𝗿𝗲 𝘁𝗼 𝗛𝗘𝗔𝗩𝗬 𝗹𝗼𝗮𝗱𝘀
1 heavy working set (1-3 reps, MAX 5) / exercise, 1-3X/week (no mention of the warmup sets)
+ optional 1-2 back-off/drop sets (3-6 weights @ ~30% lighter weight, no rest)
# 𝗛𝗲𝗮𝗹𝘁𝗵
30-60 minutes of lifting/week leads to pretty maximal health benefits
# 𝗠𝘂𝘀𝗰𝗹𝗲 𝗴𝗮𝗶𝗻 / 𝗵𝘆𝗽𝗲𝗿𝘁𝗿𝗼𝗽𝗵𝘆
10 set / body part / week, split in 2 days; beyond that there's only marginal gains, for advanced trainees (though most studies were done on beginners and intermediate lifters)
– 1-4 sets / week gets on the average 64% of the gains of 10+ sets
– 5-9 gets 84%
6:10 – even veteran bodybuilders still make progress on low-volume protocols, BUT they do them to failure
6:40 – Jeff Alberts, natural bodybuilder protocol for back, biceps & hamstrings (2x/week, not including warmup sets, so 4-8 sets/muscle/week):
– seated leg curl – 2 sets x 10 reps
– Romanian deadlift – 2 x 8
– lat pulldown – 2 x 10
– cable bicep curl – 2 x 10
# 𝗠𝘂𝘀𝗰𝗹𝗲 𝗺𝗮𝗶𝗻𝘁𝗲𝗻𝗮𝗻𝗰𝗲
Even 1/8 of the usual 3x/week training volume was enough to maintain gains for 8 months. In people under 35yo, even 1/3 of the volume led to additional gains. People over 60yo require a "higher dose" (unspecified) to maintain gains, but do maintain strength (study on groups assigned to 1/3 and 1/9 of the original training volume for 32 weeks).
# 𝗠𝗶𝗻𝗶𝗺𝗮𝗹𝗶𝘀𝘁 𝘁𝗮𝗰𝘁𝗶𝗰𝘀
1. Push yourself harder – execute sets close to perfection, all the way to failure (Rate of Perceived Exertion RPE 9 – 10).
2. Use drop sets: after you hit failure, drop weight by 25 – 50%, and go to failure again, without rest
3. Do supersets for different muscles (antagonists in particular) to save time on resting – only 30s vs. >90s
4. Cut down the time on resting/socializing/taking breaks. BUT, rests >60s are required to recover for hypertrophy. However, you can gradually reduce rest periods over time, e.g. 15 seconds per week, starting with 2 minutes, down to 1 minute.
5. Cut down the warm-up time to 3-5 minutes on the treadmill + some dynamic stretches.
6. Use machines because they require about half the warm-up time
Great information
this is super great for those of us who have chronic pain/illness and can ONLY do the minimalist approach. it’s easy to get discouraged when you feel like the “normal” amount is impossible. but this is super encouraging.
This is so inspiring for a working parent who needs to find the balance of being present for their kids and also investing in health to remain present for a long time. Thank you! Going to purchase the program now 🫶🏻
Now we need a minimalistic approach related to diet 😀 What if I would eat 50% of my optimal daily proteins? Would I make any gains at all? Would I make 50% of gains? This is a great topic 🙂
This is single handedly getting me back into the gym. The 2/3/4 days a week essential program makes it much easier to just get in go hard as hell and then leave.
sold ! ordering gym pass tomorrow
goated
I’m so glad for this video!!! I enjoy training when I don’t train to failure!!! I feel like I’m losing weight and looking good doing 80% to failure!!! Sure it may not be most optimal but I can stay consistent because I don’t feel pain all over. I still get constantly sore though
I do 2 superset and 2 regular sets per muscle twice per week and I am increasing in strength I take everything to failure
Wait, doesn't 5:35 vindicate Mike Mentzer?
Do minimalist workout after you are where you want to be just to maintain gains.
I watched the entire video anticipating a simple plan the whole time 💀
K boges. Cronometer
your voice doesnt match you anything
Thank you.
Exponentially Diminishing returns.
I have tried everything are really enjoying the high intensity training and getting good results all about the last lift 100%
Okay so Menzter was mostly right???