Topic Reviews

When we work out we usually think that more is better and when someone says that you can make gains working out less you will probably think that they are trying to sell you something. I did some research and tried some stuff that proves you don’t have to work out 8 hours a day to make any significant gains, and no I have nothing to sell you (though you can feel free to send me some money), there are minimalist bulking routines that will get you great results without resorting to living in the gym.

How Do We Make Gains?

When you and I work out and put enough effort into it our muscles get small tears in them, this can come from a short but intense workout, after that it takes about 24 hours for your muscles to recover and lets not forget your nervous system which also needs to recover after an appropriately intense workout and takes a bit longer to recover than your muscular system.

My Little Experiment

Unless you’re on performance enhancing drugs your body will not be able to recover and grow if you workout 7 hours a week, I experimented with a short conditioning routine that I did only once a week for 4 weeks and surprisingly I made some strength and endurance gains, also gained 7 pounds (it wasn’t pure muscle but its still progress). The first week’s workout was a nightmare, I felt sick after it. The next week I was surprised that I still was not tired after the workout. The point is that you can make gains if you put in the right amount of effort.

The Routine

I’m not saying that you will look like a fitness model if you work out once a week but if you put in just 2 hours of gym time a week you can make some gains, you are probably a busy person and you can’t dedicate yourself to working out 5 hours a day 7 days a week. A minimalist bulking routine is perfect for an ordinary guy (or gal) who has a job and a life.

Here is the routine you can use should you decide to do this.

The 2 Day a Week Minimalist Bulking Routine:

Workout Day 1 - Mondays

Crunches 3 x 10-20

Squat 3 x 5-15

Dumbbell split squat (aka “Bulgarian squats”) or single leg press or lunge variant 3 x 10

Bench press 3 x 5

Close Grip Bench Press 3 x 5

Row (or row variation) 3 x 5

Static grip 2-3 x 60-90 seconds

Workout Day 2 - Thursdays

Sidebends 3 x 10

Deadlift 3 x 5

Military press 3 x 5

Pullups/Chinups (weighted, if possible) or Power Cleans 3×5-10

Barbell curl 3 x 5

Dips (weighted, if possible) 3 x 5

Calf raises 3 x 10-20

Do It

My suggestion to you now is if you’re serious about this you should write this routine down on a piece of paper and schedule it at times when you can do it. Of course you can keep looking for a magic bullet but you probably already know that sitting on your butt wont get you anywhere.

-Pay Attention Here