Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
  • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
  • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Bodybuilding

Jeff Nippard Breaks Down Minimalist Training For Better Gains

Nippard argues minimalist training can be the best approach for most people.

Written by Andrew Foster, C.S.C.S

Published on27 October, 2022 | 11:47 AM EDT

Updated on27 October, 2022 | 1:34 PM EDT

Ask Question?
Jeff Nippard

Jeff Nippard - Image via @jeffnippard Instagram

Powerlifter, bodybuilder, and YouTuber Jeff Nippard is known for his science-based training approach. While most of us wish to have excellent fitness levels and lead a healthy life, it is difficult to commit to arduous-looking training routines that are difficult to balance with work, family, and other commitments. This is where a minimalist approach to training can come in handy.

In general, minimalism is a trend wherein a subject is reduced to only the necessary elements. The subject can be art, architecture, lifestyle, as well as physical training and exercise. Broadly, minimalism in training refers to reduced overall training volume but making each rep and every minute spent training count. But how can a trend like this be effective for achieving fitness goals? After all, results are directly proportional to the amount of time and effort we commit to a craft. Well, let’s explore this subject with Nippard.

View this post on Instagram

A post shared by Jeff Nippard (@jeffnippard)

Jeff Nippard analyses the minimalist training method

The video starts with a question that an overwhelming majority of people can relate to — What is the least amount of time you can spend in the gym and still make gains?

Nippard admitted that most fitness experts promote a maximalist approach that involves training as long as possible for making progress.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

“But maximalism is not always the best. In fact, I would say that minimalism is probably better suited for more people even if it gets less attention. That’s because most people see fitness and bodybuilding as a part of their life and not their whole life,” Nippard added.

Nippard explained that a minimalist approach can therefore be an easier starting point for the majority of people. To better understand this phenomenon, Nippard gave an example of his brother, who does not enjoy going to the gym but wanted to build strength and get rid of hip pain.

Nippard prescribed him a simple training plan requiring 20 minutes of work every week. A combination of one push, one pull, and one lower body exercise, this training plan included:

  • Push-up or Dumbbell Shoulder Press: 3 sets of 10 reps
  • Dumbbell Rows or Chin-up: 3 sets of 10 reps
  • Goblet Squat or Lunge: 3 sets of 10 reps

Following this routine helped Nippard’s brother achieve the desired results.

While this example shows how minimalist training can help the uninitiated, does it have a practical application for the advanced-level guys? According to Nippard, those with a maximalist training approach can benefit from taking the minimalism route if they cannot maintain their training routine due to work, family, social commitments, or traveling.

View this post on Instagram

A post shared by Jeff Nippard (@jeffnippard)

Jeff Nippard shares science-backed data on the impact of minimalist training on strength, health, and muscle mass

Referring to a 2017 meta-analysis, Nippard explained that 81 percent of the strength gains were the result of just one to four sets of an exercise per week.

“For strength, it is pretty simple. Just one heavy set done one to three times per week will be enough to induce significant strength for most people.”

To apply this principle, Nippard shared a sample training plan to increase the squat max time-efficiently.

  • Monday: 1 heavy working set of 1 to 3 reps
  • Thursday: 1 heavy working set of 1 to 3 reps

“If you have time, you can add one to two back-off sets with lighter weights which research has shown can boost strength a little bit further.”

But does it take a lot of time to see a measurable difference in strength? Apparently not. The fitness expert concluded that exposure to heavier loads is the most important criterion for strength gain.

“So for strength, you can get away with doing very little total lifting as long as when you do lift, it is reasonably heavy — ideally coming in the 1 to 5 reps zone,” Nippard added.

While speaking about the impact of the minimalist training approach on overall health, Nippard referenced a 2022 Systematic Review that pooled data from 16 studies related to different health indicators. According to this review:

“Just 30 to 60 minutes of lifting per week was enough for ‘Maximum Risk Reduction’.”

View this post on Instagram

A post shared by Jeff Nippard (@jeffnippard)

Minimalist training for muscle hypertrophy

Adding muscle mass is a bit more complicated than building strength and overall health with minimalist training.

“Unlike strength and health, there is a much clearer positive relationship between training volume and muscle hypertrophy,” Nippard stated.

According to most fitness experts, doing 10 sets per body part per week is a good average for most people to gain muscle.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

“Most coaches will recommend splitting those sets up across at least two workouts per body part. For example, you could do five sets for your quads on Tuesday and five sets for your quads on Friday. But regardless, the blanket recommendation is 10 sets per muscle per week,” Jeff Nippard said.

Assuming that the weekly average of 10 sets per body part will give you 100 percent results in muscle gain, some people may conclude that reducing volume will significantly reduce muscle hypertrophy. Well, not quite so. According to Nippard, even doing 1 to 4 sets per week can still give you 64 percent of the maximum possible gains.

View this post on Instagram

A post shared by Jeff Nippard (@jeffnippard)

If you increase the volume a little more and do 5-9 sets per week, it can give up to 84 percent of the maximum possible gains. So, not a bad place to start by any means.

“It’s actually better than that for a minimalist because there are a number of strategies that we can use to get even more hypertrophic bang for a buck out of the limited sets that we do. This can close the gap even further and get us ever closer to the optimal while doing less,” Nippard said.

Minimalist training has helped elite bodybuilders gain or maintain muscle mass

To explain the potency of a minimalist training routine with an example, Nippard shared the chest training routine of bodybuilding legend Dorian Yates. The five-time Mr. Olympia champion trained his chest only once every week and performed only one set of each exercise to failure.

“For him, it meant a weekly chest volume of four sets per week. He built a chest like that off just four sets,” Nippard added.

Yates self-admittedly had performance-enhancing substances for assistance. However, Nippard stated that other elite natural bodybuilders have also reaped the benefits of minimalist training.

View this post on Instagram

A post shared by Jeff Nippard (@jeffnippard)

Jeff Nippard shares the best minimalist training practices

Now that we know what minimalist training is and its effectiveness, let’s see what Nippard said about ways to get the most out of minimalist training. According to Nippard, the following are the four best training practices for a minimalist approach:

Push yourself harder

What we save in terms of time and volume has to be compensated with increased intensity.

“You can’t have it both ways. If you’re going to do a lower quantity of work, you need to ensure that the work is of high quality. This means our need to execute each and every set as close to perfect as possible,” Nippard said.

To achieve this, Nippard advised taking each set to failure or at least one to two reps before failure.

View this post on Instagram

A post shared by Jeff Nippard (@jeffnippard)

Use Dropsets

Nippard referenced Dr. Brad Schoenfeld’s book on muscle hypertrophy and suggested:

“Dropsets can be used to increase muscle volume without substantially increasing session duration to make workouts more efficient.”

So incorporating dropsets and doing reps beyond failure can actually help bring about muscle hypertrophy.

Use ‘sensible’ supersets

Supersets are an excellent way to reduce the overall workout time and increase the aerobic intensity of the workout. Nippard dug out a 2020 study. It shows that the same muscle group super-sets can actually have a negative impact on performance. Instead, if supersets are used to work two different muscle groups, they can be extremely effective.

“So, it would be smarter [if you] superset the bench press with dumbbell rows, for example, since your pecs will be resting while your back is working and your back will be resting while your chest is working.”

Cutting down training time

Reducing the rest periods between sets and exercises and quick warm-ups are other less-talked-about factors in cutting down training time for minimalists. Nippard stated that using machines instead of free weights can also help save time as the machines typically require less number of warm-up sets.

To conclude, if applied correctly, a minimalist approach could be the best way of training for most individuals. Like Nippard explained, fitness is a part of life and not the whole life for most of us, and being able to include it in our lives without sacrificing other commitments is without a doubt a good bargain.

You can watch the full video below, courtesy of Jeff Nippard’s YouTube channel:

 


If you have any questions or need further clarification about this news, please leave a comment below, and Andrew will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Bodybuilding News Videos
Previous Post

2023 Masters Olympia Rumored for Next Aug. or Oct., Chris Cormier Talks Potential Lineup

Next Post

Derek Lunsford and Hunter Labrada Give Major Physique Updates 7 Weeks From 2022 Mr. Olympia

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

Related

Lee Priest
Bodybuilding

Lee Priest Shows How to Hack Squat Like Tom Platz for Huge Quads

Nick Walker
Bodybuilding

Nick Walker Wants to ‘Shut Everyone Up’ at 2025 Mr. Olympia, Says Top Threat is Hadi Choopan, Not Samson Dauda or Derek Lunsford

Jay Cutler
Bodybuilding

Jay Cutler Breaks Down Top 3 Most Common Deadlifting Mistakes & How To Fix Them

Steve Weinberger
Bodybuilding

Steve Weinberger Says Nick Walker’s Pittsburgh Pro Performance ‘Proved That He Can Win’ the 2025 Mr. Olympia

Larry Wheels And Sam Sulek Hint At Doing 2026 Arnold Classic
Bodybuilding

Larry Wheels & Sam Sulek Hint at Possible 2026 Arnold Classic Appearance

Sam Sulek
Bodybuilding

Urs Kalecinski Trains Back with IFBB Pro Sam Sulek in Intense Pump and Posing Session

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

2025 TFX Invitational CrossFit Semifinal Results — Nick Mathew and Olivia Kerstetter Win

Exercise Scientist Reveals How to Craft an Optimal Pre-Workout Meal to ‘Unlock More Gains’

Lee Priest Shows How to Hack Squat Like Tom Platz for Huge Quads

Nick Walker Wants to ‘Shut Everyone Up’ at 2025 Mr. Olympia, Says Top Threat is Hadi Choopan, Not Samson Dauda or Derek Lunsford

I Drank a “Summer Detox” Smoothie Every Morning for 7 Days – Here’s What It Did for My Bloat

Liver King Reveals the Cost of Viral Fame in His ‘Untold’ Documentary on Netflix

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.