The Jeff Nippard Podcast

Training Minimalism: Can You Get More Gains With Less Work?

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Nov 11, 2022
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ADVICE

Quantifying Strength Training

  • Quantify strength training in terms of volume, as it dictates workout length.
  • Focus on sets per workout and week to manage time efficiently.
INSIGHT

Minimum Effective Dose for Strength

  • One to three sets per exercise per week, at 70-85% of one-rep max, can yield strength gains.
  • This applies to individuals with at least one year of resistance training, primarily men, excluding deadlifts.
ANECDOTE

Powerlifting Study Results

  • In a study, powerlifters doing two weekly single-rep sets near max saw minimal gains.
  • Adding two back-off sets of three reps at 80% significantly improved their strength gains.
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