How to Work Out Like A Minimalist And Still Make Gains
Apr 15, 2024
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Built With Science researchers Max Coleman and Daniel Plotkin discuss maximizing muscle gains with minimal effort through workout techniques like super sets and drop sets. They touch on optimal exercise selection, the importance of sleep for muscle growth, and the benefits of creatine and caffeine supplements for enhancing performance.
Incorporate supersets and drop sets for efficient workouts and maximize growth stimulation.
Training close to failure is not essential; balance intensity and volume to optimize muscle growth.
With proper nutrition and minimal time investment, focus on high-intensity sessions and split workouts for substantial gains.
Deep dives
Maximizing Time in the Gym with Supersets and Drop Sets
To save time in the gym, incorporating supersets and drop sets can be highly efficient. By combining exercises for antagonist muscles or unrelated muscle groups, you can cut your rest time in half and stimulate more growth. Research supports the effectiveness of using techniques like supersets to maximize stimulus and gains during your workout sessions.
Effort Level for Making Gains
Training close to failure is not always necessary to make gains. Studies suggest that training with an RIR of around 8 or RPE of 2 can still stimulate muscle growth, especially with lower volumes. Balancing intensity and volume is key, with effort level varying based on personal preference and psychological tolerance. Training at longer muscle lengths and focusing on compound movements can optimize muscle growth.
Frequency for Progress and Optimal Gains
Even with one session per week, individuals can make substantial gains by focusing on higher intensity sets and effective exercises. For maximum gains, splitting sessions into two or three times a week may be beneficial, especially at higher volumes. Balancing training frequency with volume is crucial to ensure efficient progress in muscle growth and strength.
Nutrition, Sleep, and Supplements for Enhanced Results
Supporting workouts with proper nutrition, adequate sleep, and key supplements like creatine and caffeine can boost performance and recovery. Maintaining a slight caloric surplus or at least meeting maintenance calories along with sufficient protein intake is essential for muscle growth. Prioritizing quality sleep, managing stress levels, and incorporating effective exercise selection can further enhance the effectiveness of minimal workouts.
Key Takeaways for Efficient Workouts
To make the most of your training while minimizing time and effort, focus on time-saving techniques like supersets, maintain an optimal effort level around 8 RIR or RPE 2, and consider splitting sessions into two to three times per week for optimal gains. Prioritize nutrition, sleep, and stress management outside the gym to support your training efforts. By implementing these strategies, you can achieve meaningful progress with minimal time investment in your workouts.
In today's episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss the least effort you can put into your training and nutrition but still make noticeable gains.
Take our quiz to find the best fitness program for you and your body: https://quiz.builtwithscience.com/
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