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Jason Blaha: Minimum training for progress.

Jason Blaha talks about the minimum amount of training someone can do and still make progress.

This is something which anyone like myself, who has been training for decades, recognises as the vitally important ‘minimum effective dose principal’.

Personally, I think that twice a week is ideal. It gives you good progress and frequency, especially if you’re an older person. But if there is some reason that you can’t or simply don’t want to do two days then once a week is hundred times better than none.

The routine Jason is talking about would look something like this. Performed once a week on any day.

SquatsOne set of 5-10 reps (3-5 for older lifters)
Bench pressOne set of 5-10 reps (3-5 for older lifters)
DeadliftsOne set of 5-10 reps (3-5 for older lifters)
Press (Overhead)One set of 5-10 reps (3-5 for older lifters)
Chins/Rows/PulldownsThree sets of 10 reps