Nippard prescribed him a simple training plan requiring 20 minutes of work every week. a combination of one push, one pull, and one lower body exercise, this training plan included: push up or dumbbell shoulder press: 3 sets of 10 reps. dumbbell rows or chin up: 3 sets of 10 reps. goblet squat or lunge: 3 sets of 10 reps. One set per week is nothing. you can pause your reading right now, take 30 seconds to do a set of bicep curls to failure, and that alone would get you in the range of 64 percent of your bicep gains for the week. if you do decide to do a little more. let’s say, 5 9 sets per week that would bring you up to 84 percent of maximum gains.
In his video, nippard says that the minimalist approach is better suited to the majority of people and uses his brother as an example. since his brother was not a fan of lifting weights. Exercise 3 of 72 grip lat pulldown: 2 sets x 10 12 reps. for the first set of exercise three, you’ll be doing an overhand middle grip to target the mid back and the lats. then, on the second set, take an underhand close grip to target the biceps a bit more and to hit the lats from a slightly different angle. Jeff nippard’s two day per week minimalist training routine minimalist training: day 1 flat dumbbell press. this first exercise is a compound movement that targets the upper body pushing muscles. experts believe that most of the strength gains are made in the first set as long as you expose yourself to heavy weights. Timestamps: 0:00 intro 1:20 what is training minimalism & minimum dose training 10:25 minimalistic training for strength 36:36 minimalistic training for strength.
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