Minimalist Power and Bulking Routine

If I told you that it was not only possible for you to make great gains in strength and muscle mass by spending two hours a week in the gym you would probably think I am trying to sell you on the latest fad or gimmick, but in actual fact, that is all the growth stimulation you really need to become larger and stronger provided it is set up properly and intense. The vast majority of people who wouldnt believe this is possible have likely been led to believe that one has to be on one of those typical high volume, high frequency routines that we see in every issue of the most popular muscle magazine. The truth is, that the lions share of those routines would constitute overtraining for the average trainer with a fair metabolism. The volume and frequency are too much and there are typically too many single joint exercises in them as well. A drug free weight trainer (90%+) cannot cope with the volume laid out in the average routine laid out by pro, nonnaturally trained bodybuilders. What his books and the magazines alike dont mention is that he (and most other professional bodybuilders like him) were or are on 3-4 drugs at any given time and didnt have full-time jobs. There is no way that even the average intermediate trainer can recover from this volume. The routine above is stereotypical of the same ones repeated ad nausem in the main muscle magazines: too much of everything, too often, too many needless isolation exercises. Most people we see in any gym trying to pack on muscle also have real lives. Daily work, activities around the house, other sports etc., all take their toll on the bodys recovery abilities. So does the emotional stresses that todays working world produces. Most pro bodybuilders do little else other than eat, sleep and train. Add drugs to the mix and it is easy to see how following their advice is a sure-fire way to halt your progress and train yourself into the ground. Even some of the most knowledgeable trainers today spend most of their time working with athletes, and often recommend training regimens that are too much for the average trainer whose nervous system cannot fully recover from them. Weight training to achieve optimal growth stimulation for the average trainer must be a) relatively brief, b) intense, and c) infrequent. if you are looking to gain muscle while at the same

time priming your metabolism, you must focus on compound multi-joint exercises. Strength training that uses these basic compound exercises is also key to burning body fat and providing the base for functional strength that spills over into any athletic activity you do on the side, whether its playing football on the weekends or martial arts. Weight training using heavy compound exercises like squats and deadlifts entails that you need to exercise less frequently because when you increase strength and size, your recovery ability (neurological adaptation) does not increase at quite the same rate, so one needs to keep in mind that proper recovery entails resting the nervous system fully more than it does resting the soft tissues. The maxim less is more applies to many things, especially weight training. it is a myth that you need more than one exercise per bodypart, if you are training heavy with enough intensity. Focusing on progressing your strength on the basic exercises, using compound movements with proper form, eating a slight surplus of calories and protein while limiting empty calories and refined foods, finding time to rest properly, getting enough sleep, being consistent and believing in yourself, coupled with the routine below is all you need to grow and get stronger more than you ever thought possible. I firmly believe that besides the excellent push/pull/legs routine, this routine, is the most productive one I have ever used. It is also a perfect program for someone doing another activity on the side, be it cycling, climbing, MMA or whatever.

The 2 Day a Week Minimalist Power and Bulking Routine:

Workout A 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 B Thursdays Sidebends 3 x 10 Deadlift 3 x 5 Military press 3 x 5 Pullups/Chinups (weighted, if possible) or Power Cleans 35-10 Barbell curl 3 x 5 Dips (weighted, if possible) 3 x 5 Calf raises 3 x 10-20

The Parameters:

The routine is to be done with a minimum of 2 days off in between sessions, on a one on, two off rotation. 3 sets (so called working sets) of 5 reps are to be done, not counting warm-up sets! When it is possible to do a 7th rep on the last set, raise the weight Strive to raise the weight regularly Schedule a deloading week every 4th 6th week, where the weight is dropped 20-25% on every exercise for that week Throw in 2 days a week of energy systems training and some GPP

What to Avoid:

Adding exercises. Believe me, there is more than enough work here to build big arms! Adding extra sets and reps. Ditto. There is more than enough here with 35 on all the exercises. Not resting enough in between sessions. This routine will work best for most people done on a one on, two off rotation. Especially for us old guys!

The Benefits:

You can expect increase in your basal metabolic rate You will loose bodyfat, getting leaner you gain muscle You will have more free time, literally gaining slabs of muscle as you play World of Warcraft! You will notice improved energy levels You will have more time on your off days to pursue other activities, like energy systems training, GPP, MMA, sports etc