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    Minimalist A Workout

    Uploaded by

    James Tibble
    This document provides guidance on a high frequency training program focused on bodyweight exercises like dips, pull-ups, and squats. It recommends completing 100 reps of each exercise in multiple sets before progressively overloading with additional weight. The key aspects are training each exercise daily in a sub-maximal way without reaching failure on any set to accumulate gains over time. Following this approach successfully in the past, the author believes it can yield impressive muscle and strength gains when performed consistently over an extended period.

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    © All Rights Reserved
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    Minimalist A Workout

    Uploaded by

    James Tibble
    506 views15 pages
    This document provides guidance on a high frequency training program focused on bodyweight exercises like dips, pull-ups, and squats. It recommends completing 100 reps of each exercise in multiple sets before progressively overloading with additional weight. The key aspects are training each exercise daily in a sub-maximal way without reaching failure on any set to accumulate gains over time. Following this approach successfully in the past, the author believes it can yield impressive muscle and strength gains when performed consistently over an extended period.

    Original Title

    MINIMALIST+A+WORKOUT

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    This document provides guidance on a high frequency training program focused on bodyweight exercises like dips, pull-ups, and squats. It recommends completing 100 reps of each exercise in multiple sets before progressively overloading with additional weight. The key aspects are training each exercise daily in a sub-maximal way without reaching failure on any set to accumulate gains over time. Following this approach successfully in the past, the author believes it can yield impressive muscle and strength gains when performed consistently over an extended period.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    506 views15 pages

    Minimalist A Workout

    Uploaded by

    James Tibble
    This document provides guidance on a high frequency training program focused on bodyweight exercises like dips, pull-ups, and squats. It recommends completing 100 reps of each exercise in multiple sets before progressively overloading with additional weight. The key aspects are training each exercise daily in a sub-maximal way without reaching failure on any set to accumulate gains over time. Following this approach successfully in the past, the author believes it can yield impressive muscle and strength gains when performed consistently over an extended period.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 15

    PUSH/ PULL/ SQUAT

    WHEN YOU CAN COMPLETE 100 DIPS IN 5


    SETS OF 20

    ADD WEIGHT

    WHEN YOU CAN COMPLETE 100 PULL-UPS


    IN 10 SETS OF 10

    ADD WEIGHT

    WHEN YOU CAN COMPLETE 100 SQUATS IN


    5 SET OF 20 

    ADD WEIGHT
    HOW MUCH WEIGHT?

    MORE IS MORE.

    BUT WITH A HIGH FREQUENCY OF TRAINING, A LITTLE GOES


    A LONG WAY.

    ACCUMULATION.

    SO LET'S CALL 10% OUR CEILING.

    WEIGH 80KG AND MANAGED TO HIT ALL OF YOUR DIPS IN


    SETS OF 20?

    ADD 8KG NEXT SESSION. 

    REPEAT THE PROCESS, REAP THE REWARDS.


    YOU DON'T EVEN NEED TO READ THE NEXT PAGES IF
    YOU DON'T WANT TO.

    INFORMATION IS AMAZING.

    BUT ACTION?

    ACTION IS LIFE CHANGING.

    SO, IF YOU'RE READY.

    GO.
    Why?

    Some things to look at- The lats and biceps of gymnasts,


    the quads of cyclists, delts of boxers, calves of
    footballers and the forearms of pretty much anybody who
    picks things up for a living. The correlation? All of
    those people use those muscles to a large degree, DAILY.
    Notice anything else? Well, just in case you don’t, take a
    look at Chris Hoy’s legs.

    Can you see where I’m going with this?

    Now, I’m not saying we’re all training wrong, far from
    it. In fact, in my experience people respond so
    differently to various protocols, that it’s almost
    impossible to peg what exactly ‘the best’ style of
    training is. It’s far beyond the scope of this article to
    argue the merits of frequency vs. volume, high rep vs.
    heavy weight, split vs. full body or anything else you
    care to throw into the pot, so all I’ll say is this- If
    you’re over the moon with the results you’re getting
    from your current methodology feel free to stop reading
    right now, I salute you, you’ve found the golden gains
    ticket for your body, keep smashing it.

    However… If you’re in a rut, slightly bored or just


    generally up for a challenge, keep reading.
    Everyday is leg day.

    A course of high frequency, overload training when


    used correctly, can yield some pretty awesome results,
    particularly if you’ve been working with a weekly
    body-part split since the days Kanye West used to
    produce insightful, engaging music. I know from
    personal experience how effective this type of
    training can be, long term followers may remember the
    ’30 days of dips and chins’ challenge I put out in 2014,
    I was eating in a surplus at the time but in the weeks
    following the challenge I gained inches across my
    chest and arms, and was able to add some serious
    poundage to my weighted dips and pull, something I
    wasn’t expecting, but like they say- ‘If you want to get
    good at something, do it everyday’. The feedback I got
    from others trying the challenge was equally as
    positive.

    The key element to factor in, and probably the most


    important thing to mention about the demographics I
    cited above is keeping things ‘sub-maximal’. You’re
    going to be hitting these exercises daily, so squatting
    until you puke and rendering yourself a voluntary
    paraplegic for the rest of the week probably isn’t
    going to work out all that well. Same can be said for
    loading up a weighted belt and doing chins until your
    arms fall off. You’re not going to feel so ‘beast mode’
    when you have to get back on the bar within 24 hours,
    are you now? To put it frankly- You should avoid
    hitting failure on any set, at all costs.
    Don’t be a stranger

    If you decide this is something you want to have a good


    crack at, make sure you let me know.

    Also feel free to comment any questions you might have or


    just to share your experiences and please share this with
    anyone you think might benefit from it, I wholeheartedly
    look forward to hearing from you guys!

    And PS. There are more "Minimalist" workouts on the


    horizon.

    www.instagram.com/theandrew.tracey

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