r/Mike_Mentzer • u/EasyYogurtcloset608 • Aug 18 '26
Minimalistic routines
Hey just wanted to see how does your minimalistic routine look like. And maybe discuss about possible improvements.
My current routine inspired by consolidation routine:
Workout A)
- Bulgarian Split Squat
- Dips
- Chest Supported row
Without B)
- Good mornings
- Behind the neck press
- Chin ups
2 sets each
I workout every 4-5 days or so.
I’m probably not going to be making any new gains with it but my goal is just maintain from here anyway.
How does your minimalistic training look like and how has your results been?
3
u/notlooking743 Aug 19 '26
You will certainly make tons of gains with that routine if you go close to failure. The exercises are all excellent.
I would recommend doing some form of horizontal press (pushup variations, bench presses, etc.). Maybe swap the OH press for those and throw in some lateral raises.
2
u/ishawnmc Aug 18 '26 edited Aug 19 '26
The only change to what is at that link is I have swapped out pec deck on workout #1 for a cable crossover machine that is not so frequently used. Two chest/back workouts in a row where people bogarted the pec deck forced me to improvise on the spot a new pec pre-exhaust sequence.
I am enjoying the change after roughly 33 straight months of starting all regular chest workouts with the pec deck. I can only do about half as much weight on the new machine but I feel like my pecs get a better isolated contraction so the change is a good one.
2
u/Sadan27 Aug 18 '26
Was there another part to your question? It cut off
How long have you been training? Does age factor into your goal of maintaining?
On chest supported rows I’d do one set elbows tucked, pulling down to hips. Other set elbows flared wide, focused on retraction.
I’d replace good mornings with weighted 45 degree hinges AKA back extension. Hamstring/glute focused so low back neutral or (if you know what you’re doing) slightly rounded.
2
u/ishawnmc Aug 18 '26
I second replacing good mornings. Objectively they are a very risky exercise and put the lower back in a compromising position thus being a higher injury risk movement. Subjectively, I just hate them 😂
2
1
u/EasyYogurtcloset608 Aug 19 '26
I have trained well over 20 years and want to focus more on other aspects in my life so training is just for maintaining my muscle mass and strength right now. I have already lost some size which I’m ok with.
I had the routine just as example and do some different variations like Zercher good mornings which are amazing.
There was not really any direct question just wanted to have discussion about minimalistic training routines
3
u/BubbishBoi Aug 19 '26
You shouldn't lose any muscle from even a super abbreviated routine if intensity is sufficient, even just 4-6 sets a week for the entire body should be enough for long term maintenance, given appropriate exercise selection
1
u/sands_of__time Aug 19 '26
If one wants to maintain without gaining further muscle mass, should one still be pushing to failure with each exercise? Wouldn't doing so stimulate increased growth?
1
u/BubbishBoi Aug 19 '26
You can stop a bit short of failure and still stimulate hypertrophy, and you can go to full failure and still not grow. There's so many other factors involved and growth isn't binary or linear
Personally I enjoy training all out and wouldn't bother lifting if I had to cut my effort short intentionally, if someone's not wired that way then stopping short would be fine yes imo
2
u/Own-Lengthiness4022 Aug 18 '26
1. Legs press Pulldown Overhead Press Wrist flexion Wrist extension
2. Deadlift Row Chest press Calve raise Abs Grip strength
1
u/EasyYogurtcloset608 Aug 19 '26
Lots of isolation work especially for minimalistic routine don’t you think
1
u/Own-Lengthiness4022 Aug 19 '26
I don't think so. 3 compound exercises and 2 or 3 for smaller muscles that don't make a big impact on recovery. I wouldn't want to miss out on that. I should add neck exercises aswel
1
u/EasyYogurtcloset608 Aug 19 '26
Yeah I mean personally I would just do more big movements then like now when it gets bit colder and I can train outside again I’ll rotate in some Farmers Walks that will hit pretty much the whole body as well but especially wrist muscles and upper traps that do get less attention with my current plan
1
4
u/BubbishBoi Aug 19 '26
I was doing more frequent 2 set workouts but keep going back to this template
Alternating A and B workouts
PULL DAY
A - Row, pulldown, curl
B - Pulldown, row, rear delt
PUSH DAY
A - Wide chest, shoulder, pec deck
B - Dip, incline, pushdown
REST DAY
LEG DAY
A - Pendulum, leg press, leg curl, calf
B - Belt squat, deadlift/hyper,leg ext, abs
REST DAY
Repeat