Hey friend,

Muscle mass matters.

It’s not just about aesthetics—it’s a key predictor of healthspan and longevity.

And it’s not just your body that benefits… your brain and mental health do too.

To build a healthier body and better brain, strength training is key:

• Strength training boosts BDNF, a protein crucial for neuron growth, memory, and brain function—helping to protect against cognitive decline. [1]
• It also reduces cortisol (stress) and increases dopamine, serotonin, and endorphins, alleviating anxiety and depression. [2,3]
• Plus, pushing through tough reps builds discipline, grit, and resilience—essential for navigating life’s challenges.

No matter your age, strength training is crucial for a sharper mind and a longer, healthier life.

Unfortunately, most people get a gym membership, go once, and never return—yet they keep paying out of guilt or "just in case."

This happens because people are told they need 90-minute workouts, six days a week, to see results.

Who can sustain that?

But you don’t need hours in the gym to see results.

What if I told you that just 20 minutes a week could build muscle, increase strength, and cut body fat?

Sounds too good to be true? I get it.

But here's the truth: You can either grind away at low-intensity workouts for hours or hit maximum intensity for real results.

This minimalist routine, inspired by Dr. Doug McGuff’s research, builds a stronger brain, mind, and body.

Simple. Effective. No wasted time in the gym.

I stay consistent while getting more time for things I enjoy—all while feeling great and seeing amazing results!

My minimalist strength training routine

Overview:

This protocol prioritizes compound movements—exercises that work multiple muscle groups at once (e.g., an overhead press hits the shoulders, chest, and triceps)—rather than isolation exercises (like bicep curls).

Reps are performed super slow (90-120 seconds per set), with 6–10 seconds up, 6–10 seconds down, and no pausing at the top or bottom.

Why It Works:

• Maximizes muscle growth by activating more muscle fibers across multiple groups.
• Improves functional strength, mobility, and flexibility for real-world movement.
• Super slow reps increase time under tension, delivering the highest-quality muscle stimulus.
• Instead of swinging heavy weights (which is easier but riskier), this method forces controlled, high-effort reps for optimal results.

How to do the minimalist strength training workout

🏋 Fundamental Exercises:

These core movement patterns adapt to any setup—machines, free weights, or body weight.

Movement patterns

1. Horizontal Push (e.g., chest press, bench press, push-ups)
2. Horizontal Pull (e.g., seated row, bent-over row, bodyweight row)
3. Vertical Push (e.g., shoulder press, overhead press, pike push-ups)
4. Vertical Pull (e.g., lat pulldown, weighted pull-ups, or pull-up variations)
5. Legs (e.g., leg press, back squat, pistol squat)

🗓️ Frequency:

1x per week is enough for most.

2x per week if recovery is fast (younger, high adaptability).

1️⃣ Sets:

One set per exercise—but take it to muscular failure (where you physically can't move the weight).

Minimal rest between movements (≤90 seconds).

💪 Reps:

Super slow reps (90–120 seconds per set).

Each rep: 6–10 seconds up, 6–10 seconds down, no pausing.

Time under tension (TUT) matters—not rep count!

🪨 Weight:

Goal: Hit failure within 90–120 sec.

Too easy? Increase weight. Too hard? Reduce weight.

The key to making this work

You must push to absolute muscular failure, where you physically cannot complete another rep.

Not “tired.” Not “burning.” Completely spent.

Push until your muscles shake, tremble, and give out. That’s the level of stimulus and intensity needed to build serious muscle and strength with low volume!

There is NO NEED to grind away for hours in the gym…

With maximum intensity, just 20 minutes a week can fast-track muscle growth, strength, and mental sharpness.

Pack on muscle, burn fat, and feel stronger, younger, and more confident!

Look better. Feel better. Live better.

I'm curious: What do you think of minimalist training? Have you tried high-intensity, low-volume training before? Do you think it's something you could stick with?

Hit reply and let me know.

See you next Saturday,

Onjae