00:00if you have short time to train but you
00:04want big results what do you do I have
00:10recommendation hey folks Dr Mike here
00:12for Renaissance periodization training
00:14the least to get the most the hostess
00:19mostest how do you do minimalist
00:21training for muscle growth which is to
00:23say how do you train the least amount of
00:25time if you still want some oh some
00:28gains come on big busy dad come on grad
00:32student get in the gym gains for
00:36everyone today we will talk about
00:38minimalist programming but to set a few
00:40expectations and get in a few caveats
00:42yes this is a science channel so it has
00:43to get lame for a few seconds stay with
00:45me I'll definitely give some program
00:48samples but this video is more about
00:50giving you guys a theoretical
00:52understanding don't worry it's not over
00:53complicated of how to make your own
00:56programs that are minimalist and take
00:58the least amount of time possible for
01:00the best results that you can get in a
01:02short time once you know these
01:03principles definitely give you a sample
01:05program or two to follow along with but
01:07you're going to be able to make your own
01:08programs and program for your clients if
01:10you have some and really really do a
01:12good job you know was it give a man a
01:14fish teach a man a fish that was never
01:16into fish but uh whatever that analogy
01:18is all about you can use the RP
01:21hypertrophy app link in description to
01:23make all this super seamless and
01:24effortless and all auto organized you
01:27don't have to use it but it's a good
01:28idea so you give that some thought after
01:31um this is really tough to say out
01:34loud my Butlers are trying to start a
01:38union because they actually want more
01:41money to buy even more Lamborghinis
01:44which is what they do for me and on the
01:47one hand I the collective action I love
01:49it you know um it's great civil rights
01:52or whatever Union shit but but also I
01:55don't like them having a lot of power I
01:57don't like them being friends with each
01:58other or agreeing with each other Mutiny
02:00is always just a short bit away and I am
02:02a Russian so Stalin kind of killed all
02:06those people off all the same time what
02:07do you am I even saying I don't know I'm
02:10just saying just get that app you feel
02:12me your boy needs money caveats about
02:16training minimalist training and I hate
02:18it when people don't mention this or
02:20they actively try to steer you into the
02:22wrong direction minimalist training will
02:24get you minimalist results it can get
02:26you good results but never great results
02:28because great results a relative and
02:30your best results are achieved by full
02:33send training there is not a plan I can
02:35give you that'll give you the same
02:37results as if you trained like Jared
02:38feather ifb Pro and did 10 sessions a
02:41week mostly uh one a days and two a days
02:43grouped together it's just not going to
02:45happen you're not going to get 10 hours
02:46worth of hypertrophy from three hours of
02:47training it's just not possible I wish
02:49it was I would fucking train three hours
02:51fuck 10 hours it's just not going to be
02:54thing next so contextualize that this
02:58stuff will work great but it won't work
02:59as good as it possibly can nothing
03:01replaces hard work period next we're
03:04only going to talk about hypertrophy in
03:05this video if you want the quickest way
03:07to get strong get it powerful and get
03:08fast that's maybe another video we'll do
03:10down the line let me know in the
03:12comments below if you even interested in
03:13a video like that turns out I know other
03:15things I went to school for sports for a
03:16long time so I can talk about it just
03:18talk about muscles lately and just Flex
03:20my own mirror look at my genitals like
03:23anyone else would um and this is not a
03:27video about training to maintain you can
03:29train to maintain your results even less
03:32work and even less time than what I'm
03:34going to describe to you but training
03:35for maintenance means you're not
03:37improving and you guys probably want to
03:38improve so what are the principles that
03:42allow you to get the most from the
03:44least if you have short time to train
03:49but you want big results what do you do
03:54recommendations first ditch any lift
03:57that requires long warm-ups if you
04:00deadlift and you're strong and you can
04:01pull five plates for reps and you have
04:03to take your time and warm-ups which is
04:05a good idea for something like deadlift
04:07you're going to be deadlifting for 30
04:08fucking minutes until you actually do
04:10your first work set you want a short
04:12workout that really crushes your muscles
04:14gets you muscle growth nothing that
04:15requires long warm-ups is is is possible
04:18anymore let me give you an example
04:20squats I don't know man long warm-ups
04:23it's possible to do them but in many
04:24contexts it won't be a good idea lunges
04:27usually people don't warm up a lot for
04:28lunges then you're totally good to go
04:30next ditch any lift or more technically
04:34bias yourself marginally away from lifts
04:37that require a lot of setup Andor tear
04:39down deadlifts are another terrible
04:41example put a fuck and weights on the
04:44bar here's another one the hip thrust
04:46traditional with the barbell I've seen
04:48like 120 pound girls do five fucking
04:50plates on a side how fucking long does
04:52it take to put the plates on there also
04:53it's on the ground if you don't have a
04:54deadlift Jack you got to roll it on the
04:56two and a half roll it back you're not
04:58getting in and out of the gym quick if
04:59you're doing lifts that have a lot of
05:00set up and tear down so it should be
05:02kind of go go go kind of stuff body
05:04weight moves are great D Bell moves are
05:06great preloaded barbell moves are great
05:08but shit where you have to slide weights
05:09on and off machines can be great if you
05:11at a gym where you can get access to
05:13them relatively quickly it's not a super
05:14busy period selectorized boom you go if
05:17it's stacking plates and stuff like that
05:20that takes a long time number three use
05:23as many compound lifts as possible and
05:26as few isolations and also use compounds
05:29that taxs multiple muscles relatively
05:32evenly versus biasing to one so if you
05:34say compound movements and you choose
05:36the wide grip bench yes the wide grip
05:38bench taxes your front delts your chest
05:40and your triceps however it barely taxes
05:43your triceps it taxes your chest a lot
05:45it is a compound in name and in
05:48actuality but as an effect it really
05:50just trains one muscle at a time so if
05:52you just did wide grip bench and you say
05:54yep chest and triceps both taken care of
05:56saved a ton of time two exercises in one
05:59that's not not really true you really do
06:00need to do more work for your tricep you
06:02just didn't save yourself any time at
06:03all however a close crit bench press
06:06especially one in which you place the
06:08bar not at your nipple line but the
06:10bottom position is a little bit above
06:11your nipples can be oh I said nipples
06:14twice and I'm touching myself now Scott
06:16video guy what kind of channel are we
06:20anyway Scott's only response was focuses
06:23the camera a little closer if you do a
06:26more of a JM press combo close grip
06:29bench you can get a fucking ball or
06:31peack stimulus and an amazing tricep
06:32stimulus at the same time another
06:34example wide RP pull-ups cool they train
06:36the shit out of your back your arms a
06:38little bit underhand close grip pull-ups
06:40oh now we're talking about a lot of
06:42bicep a lot of rear delt and a shitload
06:44of back now we're winning so choose more
06:47compound lifts and lifts that tend to
06:49hit more muscle groups than just one at
06:51a time next Point number four low rir is
06:56the way insert as many Mandalorian memes
06:58as you like into the SC conversation low
07:00R means what very few reps in reserve
07:03we're talking about one rep in reserve
07:05zero reps in reserve or all the way to
07:07psychotic failure you're not you don't
07:10have a lot of time in the gym and you're
07:13not worried about fatigue because you
07:15don't train that often you're GNA want
07:17every set to be as effective as possible
07:19because you don't have to worry about
07:20fatigue accumulating over the weeks and
07:22weeks you just don't train enough to
07:24actually have that happen much yeah
07:26you're going to want to go really close
07:27to failure and everything and that's
07:29really good next when you're choosing
07:32the structure of your program can you
07:35do set rest set rest set yes but you're
07:39resting a lot and that's pissing away a
07:40lot of time what you can do is reduce
07:42the hypertrophy stimulus in any one set
07:44a little bit by instead of resting you
07:47do an antagonist or unrelated superet
07:50during that time here's an example close
07:54git bench rack walk over to pull-ups
07:56underhead pull-ups wait 30 seconds till
07:59you're back to breathing normally
08:01is because it's a rapid you don't want
08:03it too normal and roll right back to
08:05benches so it's muscles that you aren't
08:09using in one lift you use them in the
08:11other lift and you stack them one after
08:12another one after another one after
08:14another what ends up happening is while
08:15one muscle is recovering the other
08:17muscle is being trained and so on and so
08:19forth you can take 30 second breaks or
08:22minute breaks between the super sets or
08:23even 10-second breaks or even no breaks
08:25at all if you're really in G cardio
08:27shape that gives you a double whammy of
08:29can kind of AOL a cardio stimulus
08:30because if you're minimalist training
08:32you probably don't have time to do your
08:33own cardio and it gives you a really
08:35good hypertrophy stimulus now would you
08:38grow more if you rested properly yes but
08:40that would require way more time than
08:42you have since you're short on time you
08:44still grow amazing if you go back toback
08:46sets next lastly things like my reps you
08:51do a bunch of curls rest for 5 10
08:52seconds do bunch more rest for 5 10
08:54seconds do as many as you can rack and
08:56then switch to tricep extensions those
08:58my rep sets and drop sets so if you're
09:00doing cable curls you do 100 go to
09:03failure Clank down 80 failure 60 failure
09:06and then go to tricep pushdowns those
09:08kinds of my reps and drop sets anything
09:10that can condense the amount of work you
09:12do minimizing the rest time and keeping
09:14you closer to failure and thus in that
09:16hypertrophy Zone that's really good
09:18stuff so these six points screenshot
09:21that shit remember it and when you're
09:23designing program for your clients or
09:24for yourself that is rapid fire a decent
09:27amount of hypertrophy stimulus in a very
09:28short time if you stick to these
09:30principles man you can't go wrong it's
09:33going to work really really well right
09:35there sample program for you guys I'm
09:37not going to belabor the point all the
09:39sets are 20 R rep max loads your 20 RM
09:43on every single one of these lifts
09:45that's not a hard rule but a 20 RM can
09:48get you in ball or cardio stimulus and
09:50it's not so heavy that your reps are
09:51going to go down to one and two by the
09:53end of the shit and you don't have to
09:55warm up a lot for sets of 20 so if
09:57you're doing sets of 5 to 10 to be safe
10:00you got to do a lot of warm-up sets to
10:01be able to lift that much weight but if
10:03you start with sets of 20 you might have
10:04to do like one or two warm-up sets and
10:06then you just fucking
10:07go each one of these has a 1x myette
10:11pause which means when it says two sets
10:13of close G bench that means after you do
10:15close grip bench close to failure you
10:17rack it rest for five to 10 seconds take
10:19it out again and there as many reps as
10:21you can that is one my rep pause then
10:24your set is over then you go and do your
10:26underhand pull Downs when you do
10:27underhand pull Downs you do a set to
10:29failure rack it rest for 5 to 10 seconds
10:31hit it again and then you go and
10:33transition back this is some fucking
10:34high-intensity shit 30 second breaks
10:37between all sets so you can interpret
10:40that in one of two ways both are fine if
10:43you're not the greatest cardio shape you
10:46do close grip bench for example you rest
10:4830 seconds you do underhand pull on pull
10:50Downs you rest 30 seconds you repeat or
10:53if you're in pretty fucking good shape
10:54or really want to condense the time
10:55frame close grip bench No Rest under
10:59underand pull-ups sorry underhand pull
11:00Downs as labeled then rest 30 seconds
11:03then two sets then rest 30 whichever way
11:06you do it you can 30 seconds is just an
11:08average recommendation it could be 45 if
11:09you need it it could be 15 if you need
11:11it it could be zero if you're a real
11:12fucking baller take a look at all those
11:14lifts that's a Monday Thursday
11:17program I'm not going to belabor talking
11:20you through this whole program it's kind
11:21of obvious stuff SS even though
11:24sometimes I made it capitalized and
11:26sometimes didn't you know what I'm just
11:27going to fix that now so you guys don't
11:29have to obsess about why some of the SS
11:32capitalized and some
11:35not and and and we're good okay um SS
11:43superet SS also stands for a very bad
11:46thing that happened in the 1940s but uh
11:48I have so many jokes to make about that
11:50I don't think I'm Jewish enough to make
11:51those jokes so I canting cancelled so
11:53I'll just shut the fuck
11:54up there's the program give it some
11:57thought one thing I do want you to
11:59notice is the following and it's a
12:00little bit of a principle here you'll
12:02notice that the lifts the muscles we
12:06start the lift on in Monday sessions are
12:09the opposite ones we start in Thursday
12:11so lift number one on Monday is close
12:14grip bench underhand pull Downs are
12:17second on Thursday lift number one is
12:20dumbbell two arm bent row which is back
12:22and biceps just like underhand pull-ups
12:24or underhand pull Downs were and that's
12:26super seted to incline dumbbell press
12:29which is uh a pushing lift so basically
12:31you have a situation where if you're
12:34doing multiple days in a week like this
12:36which you probably should be at least
12:37two days a week and get you in some good
12:39shape you don't want to bias you could
12:41to always start with chest and triceps
12:43then your back and biceps are always
12:44going to be a little bit more tired and
12:45you're not going to see as good of
12:46development but if one day you start
12:48with one a muscle group or a series of
12:51muscle groups and then the next day you
12:52start with the opposite one you get a
12:54very even development it's better for
12:55your joints and conductive tissues all
13:00so to make your own program you can use
13:03the sample program verbatim no problem
13:05you can even type it into the RP
13:07hypertrophy app and it'll display it for
13:08you and auto regulate all the stuff
13:11great mix and match any of the listed
13:14combo lifts you can use any exercises of
13:17choice that you like or have available
13:18to you again REM remember the principles
13:21use the compound movements that tax a
13:22bunch of muscles at the same time etc
13:24etc it's not a hard rule but you can
13:26still do some curls and push downs but
13:28you know that's if have more time to
13:30give if you're not getting a great
13:32stimulus increase the number of sets if
13:34and when you have more time but often
13:36time will be a constraint and you can
13:38add in as many days as you like a
13:40program just like this which is sort of
13:41whole body every day you can do twice a
13:43week three times a week and even four
13:45times a week no problem each of these
13:48workouts if you're pushing it should
13:50take you something like 30 minutes to
13:53perform guys this is not a 30 minutes to
13:58handwave at that this is a brutal
14:01fucking 30 minutes so make sure you have
14:03another 30 minutes in your lunch hour to
14:05shower and to shutter in a cold sweat
14:08sitting in the locker room afterwards
14:09because these workouts will fuck you up
14:12in the best way possible you will be
14:14working that ass so get ready to get in
14:18shape give this a shot and my last
14:20reminder to you is this you go hard as
14:23fuck in every single
14:25set because you really probably won't
14:29cuz you don't have enough time to put in
14:30that much high volume of work per week
14:32cumulative fatigue is not really a big
14:34concern go hard you can take a dead with
14:36necessary bonus round your cardio's
14:38getting good as fuck so if you want
14:40hypertrophy you don't have a ton of time
14:42maybe you have a total of one hour in
14:45the whole week to train split that up
14:47into two half hour periods get that ass
14:49in the gym do some of these fucking
14:50super sets it's going to be tough it's
14:53going to be brutal you're going to get
14:54great results and you're not going to
14:56have to spend a lot of time so you can
14:57go back to do any things you love
14:59like uh managing your Lego City
15:01collection even though you're not 8
15:02years old anymore um some people have
15:05passions that are childlike and they
15:07continue into their uh later
15:11years or you can have friends fuck that
