The Best Science-Based Minimalist Workout Plan (Under 45 Mins)

Summary

This video offers a minimalistic workout routine designed for efficiency, taking under 45 minutes per session and requiring only two training days per week. The host explains how to modify the workouts for three, four, or five-day schedules, emphasizing fundamental minimalist training principles. The routine includes exercises like dumbbell presses, Romanian deadlifts, and tricep extensions, with a focus on proper form and high-intensity techniques such as drop sets and myo-reps to maximize muscle growth in minimal time.

Takeaways

• 🏋️ The video presents minimalistic workouts that can be completed in under 45 minutes per session, suitable for a two-day per week routine.
• 🔄 The workouts can be modified for three, four, or five-day per week schedules, offering flexibility based on the viewer's training availability.
• 📚 The video references fundamental minimalist training principles discussed in a previous video, which is linked for further information.
• 🚶‍♂️ The routine begins with a warm-up consisting of brisk walking and dynamic stretches to prepare the body for the workout.
• 💪 The workout includes exercises like flat dumbbell press and dumbbell Romanian deadlift, emphasizing time efficiency and range of motion.
• 📉 The use of dumbbells over barbells is recommended for their time efficiency and the ability to provide a greater stretch, which is crucial in a minimalist routine.
• 🔄 The video suggests using different grips for lat pulldowns to target different muscle areas and includes a technique tip for optimal performance.
• 🦵 The importance of executing single sets with precision in minimalist training is highlighted, especially for exercises like dumbbell step-ups.
• 🤔 The script discusses the benefits of overhead cable tricep extensions over regular press downs, citing a study that found greater hypertrophy results.
• 📉 The use of drop sets and different rep ranges is emphasized to maximize muscle tension and growth within a limited time frame.
• 📝 Adaptation strategies for different training frequencies are provided, allowing viewers to customize the routine to their weekly schedule.
• 🛒 The video concludes with a promotion for a 12-week program designed for quick workouts, available on jeffnipper.com with a special offer.

Q & A

What is the main focus of the video?

The video focuses on providing minimalistic workouts that can be completed in under 45 minutes per session, suitable for a two-day per week routine, with options to modify for three, four, or five-day per week schedules.

Why are dumbbells preferred over barbells in a minimalist routine for the dumbbell press?

Dumbbells are preferred for being more time-efficient, as they don't require loading and unloading of plates, and they allow for a greater range of motion, which is important in a minimalist routine where the number of exercises is minimized.

What is the recommended technique for performing the dumbbell Romanian deadlift?

The recommended technique involves pushing the butt back as the weight drops straight down under control, focusing on setting the hips back and letting the dumbbells lower naturally in a straight line, reversing the motion once a stretch is felt in the hamstrings without rounding the lower back.

Why is the two-grip lat pulldown included in the workout routine?

The two-grip lat pulldown is included to target different parts of the back and lats with each grip, and to hit the biceps more with the underhand close grip, providing a comprehensive back workout.

What is the purpose of doing overhead cable tricep extensions instead of regular press-downs?

Overhead cable tricep extensions are chosen based on a study that found them to result in about 40 percent more hypertrophy compared to regular press-downs when volume matched, making them more effective for time-limited workouts.

How should one perform the dumbbell step-up to maximize effectiveness?

The dumbbell step-up should be performed with focus on the front leg carrying all the load, minimizing cheating with the back leg, and going heavier than usual to reach failure or near failure to ensure high muscle tension.

What is the advantage of using straps for certain exercises in the routine?

Straps are used to prevent grip strength from limiting the amount of tension the working muscles receive, allowing for better focus on the targeted muscle groups.

How does the video suggest adapting the two-day workout routine for more training days?

The routine can be adapted by splitting the full body workouts into upper and lower body days for a three-day routine, or into separate upper and lower days for a four-day routine. For a five-day routine, an upper/lower/push/pull/leg split can be used.

What is the significance of doing antagonistic supersets in the workout routine?

Antagonistic supersets allow for two opposing muscle groups to be trained back-to-back without rest, with one muscle working while the other rests, saving time while still providing effective muscle stimulation.

How are drop sets utilized in the workout routine to enhance muscle growth?

Drop sets are used after reaching failure on an exercise to continue working the muscle by immediately reducing the weight by 30 to 40 percent and going to failure again, providing extra volume without extending the set duration.

What is the benefit of performing seated leg curls over lying leg curls according to a 2020 study?

The 2020 study showed greater hamstring growth with seated leg curls over lying leg curls, likely due to the higher degree of stretch achieved with the seated variation.

What is the purpose of doing myo-reps or Maya reps in the bicep curl exercise?

Myo-reps or Maya reps are used to get in more high-tension reps in a short period of time, focusing on the most hypertrophic part of the set near failure, thus enhancing muscle growth.

How can the viewer access a pre-designed workout program similar to the ones discussed in the video?

The viewer can access a pre-designed workout program through the 12-week Essentials program available at jeffnipper.com, which offers versions for two, three, four, and five-day per week training schedules.