06-07-20 05:35 PM - Post#898854    

I'm a huge fan of abbreviated routines and have for years, however I've only focused on the big six exercises (bench squat row deadlift press chins) which I made amazing gains on for nearly a year

However, as an experiment due to lack of time (keyworker in UK) and also wanting to switch up so I'm wanting to do 1 of 2 routines with 3 or 4 exercises. So for my full body will I be covered?



Option 1

1) Squat(quads with some hams, Lower back, and calves with plantoflexion)

2) Bench Press (chest shoulder tri)

3) Row (traps, rhomboids, lats, forearm, bicep, grip)

3x6-12 with 80% 1rm add weight when I get 3x12

Done twice a week



Option 2

Day 1

Squat

Row



Day 2

Deadlift

Bench press

3x6-12 with 80% 1rm add weight when I get 3x12


I feel option 1 would be better, but what do you think, I'm an average guy that isnt competing but I want to get stronger.

Edited by Mikey90 on 06-07-20 05:37 PM. Reason for edit: No reason given.

06-07-20 06:01 PM - Post#898855    

Hi Mickey, I prefer option 2, but the guys with more experience than myself will let you know their opinions. Have you read this minimalist article by Dan?

http://danjohn.net/2011/01/minimalist-tr aining/

I like the 2 day routine in it, day 1 is bench and squat, day 2 is bench and deadlift.

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

06-07-20 06:07 PM - Post#898857    

• Pontyclun Said:

Thankyou my friend, I'll check the link out :) thanks for commenting its appreciated

06-07-20 07:49 PM - Post#898862    

I like the two day option as well. Another possibility is
A:
Bench
Squat
B:
DL
Press

Throw a few pull ups in here or there and everything’s covered.

Abbreviated Training routine 3-4 exercises keyworker help
06-07-20 08:45 PM - Post#898864    

I am currently doing the following 3 days a week routine:

Days 1 & 3
Vertical Press
Pull/Chin Ups
Deadlift
Ab Wheel

Day 2
Bench Press
Row
Squat
Hanging Leg Raise

Always finish with some form of loaded carry.

Early days but seeing a lot of benefit already.

Edited by Paul J. on 06-08-20 01:41 AM. Reason for edit: No reason given.

06-08-20 01:37 AM - Post#898873    

I've been doing something based on Dan's minimalist routine for years:
For at least two, up to 4 times a week,

Day 1:
Bench
Weighted Pull-Ups
Front Squat
(if time: dips, curls, light swings)
Abwheel

Day 2:
Overhead Press
Deadlift
(if time: KB FSQ, Dips, bodyweight pullups)
Abwheel

I struggle to remember the carry.

06-08-20 04:06 AM - Post#898877    

My current minimalist routine:

- DKBFS.

- Pull up.

- Dip.

- DKBCL.

- Loaded carry.

Done five days a week, following a high frequency, low intensity and medium-ish volume approach.

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

06-08-20 09:19 AM - Post#898886    

• Pontyclun Said:

I agree with this.

Abbreviated Training routine 3-4 exercises keyworker help
06-09-20 05:38 PM - Post#898964    

Minimalist lifting, I'd say almost all lifting programs, come down to the basic foundation
once they're looked at closely and cut back to the bare bones.

I look at forming any program from this beginning view, using any sane variation or variations:

One Day -
Press
Pull

The Other Day -
Horizontal-ish Press
Squat

From there, you can form an incredible number of workouts,
depending on how much time and/or energy you have on that day.

Accessory stuff and all the rest if possible helps in the long run, if you can fit it in.

Sets and reps are the same. Incredible variation available there as well.
When you add heavy and light factors, start looking at sets/reps on each of the movements on different days as "strength", "bodybuilding", or "endurance" there's more variation available.

Quite a lot more.

That same minimalist type of layout can be upgraded to a more complex, much more demanding layout easily with additions.

Two presses and two pulls, more frequent training . . . etc.

You gotta love this game!

Life's too short to worry about longevity.

Edited by Neander on 06-09-20 05:49 PM. Reason for edit: No reason given.