Gain Mass and Strength With a Framework Workout Routine

Is it really possible to build a muscular body and get stronger with only a few basic exercises?

Not only is it possible, it is the best way to ensure that you maximize both your training efforts and recovery, using the best "bang-for-buck" movements which hit multiple muscle groups with each exercise.

Let's take a look at how to make this work for you!

What are the benefits of a Minimalist Training Program?

Minimalist weight training programs typically involve using a limited number of exercises, sets, and repetitions, and often focus on using bodyweight exercises or simple equipment such as dumbbells or a barbell. There are several potential benefits to using a minimalist weight training program:

- Simplicity: Training programs which are limited to the bare essentials are easy to follow because they involve a limited number of exercises, making them a good choice for various groups of people ranging from beginners to athletes alike.

- Time-efficiency: Abbreviated workout routines can be completed in a relatively short amount of time, making them a good choice for busy individuals who may not have a lot of time to devote to exercise.

- Ease of access: The simplest programs can often be done using only a few pieces of equipment in the gym, making them a good choice for people who don't have access to a gym or a lot of weight training equipment.

- Focus on foundational movements: Stripped-down programs focus on using compound exercises that involve multiple joints and muscle groups, which can be essential for building a strong foundation of functional strength.

- Versatility: Minimalist workout routines can be adapted to suit a wide range of goals and fitness levels, making them a good choice for people who want to focus on improving overall fitness, building strength in specific areas or to complement other athletic training.

Loaded Carries - image credit - Shutterstock

Warmup and Set & Rep Protocols:

Warming up: Start off with some dynamic mobility and 5-10 minutes of some moderate cardio whether on machine or jump rope - whichever you prefer. Then start with as many warmup sets as you need, beginning with the empty bar and then gradually adding weight until at about 70-75% of your max weight.

The first set: Picking a weight that you can perform 5-6 reps with in good form, leaving one rep in reserve, perform this heaviest set.

Progression: Start off with a weight which you can manage for 4 reps and then increase the weight when you've been able to perform 6 reps in good form with the prescribed tempo for at least 2 sessions.

Training tempo: Use a tempo of 2-3 second eccentric, 1-2 seconds concentric, 1 second isometric for 6-8 reps. reference

Rest between sets: Ideally, you should rest between 2-3 minutes between sets consistently.

Working or "drop sets": Lower the weight to approximately 50-60% of your 1RM and crank out 10-15 reps with the same above tempo.

How many days per week? Ideally, this routing is performed three times a week with one day off between, so use the typical Monday, Wednesday, Friday or Tuesday, Thursday, Saturday rotation.

What about biceps, triceps, or calves?: Feel free to add some of those in, but spend no more than 5-10 minutes on them at the end of every workout. Your arms and core should get plenty of growth stimulus from the compound movements in the routine as it is!