Bauer
Level 8 Valued Member
This has been my first hypertrophy focused plan from the StrongFirst universe.
THE PLAN
BuiltStrong Minimalist comes with an awesome plan generator. You can choose three different version, with different volume overall (about 20% difference between plans). I have used the medium volume version and was really happy with it.
This is a BTS3 plan, i.e. you run it with three types of exercises: Upper body push, upper body pull (or ab work), and squat. For each category you have three different intensity zones, allowing you to use up to 9 different exercises overall – or just three exercises with different weights.
This requires some thinking and testing beforehand, but offers a lot of variety and fun.
BTS plans are similar to PlanStrong plans. Therefore, the volume waves up and down from week to week for all exercises. Weeks 4-7 are the most challenging, with week 6 being the peak week.
Each day comes with a certain amount of volume. Depending on your actual TRM per exercise you are prescribed certain types of ladders. For most exercises, this worked like a charm for me. For some exercises I counted my grindy testing reps too, resulting in slightly too challenging ladders. Bottom line: only count your perfect reps.
HOW IT WORKED
I was surprised by how doable everything was. More than 50 Front Squats with my 8 TRM looked more challenging on paper than they actually felt.
During the first week I needed to get used to higher rep sets, but adapted quickly. During the high volume weeks I felt a general mild fatigue, but no real soreness or CNS fatigue.
I trained all exercises in a slow circuit at home, sometimes split into two sessions.
I kept my warmup very minimalist: I only used some drills from @Brett Jones Iron Cardio video, which helped a lot with hip, ankle, and shoulder mobility.
On off-days I did some easy aerobic work. I think I would not have been able to do ballistic work alongside BTS minimalist.
RESULTS
I have gained more muscle than usual, and got some comments from friends and relatives. The first four weeks were more of a recomp phase, and during the second phase I tried to up my eating, resulting in more muscle growth – and belly growth, too… But I noticed most growth in my legs.
Overall, I feel much more solid now. My midsection is tighter and my clothes are fitting tighter. I have improved my mobility and stability, too. Standing on one leg (for example, while putting on socks) or taking two steps at a time feel easier now. Surprisingly, my joints feel much better now, especially my hips and elbows.
Here is what I haved tested strength wise:
Double C&P: my 3TRM became a 4TRM
Double MP: my 8 TRM became a 9-10 TRM
Double Front Squats: my 8 TRM became a 10 TRM
Double Front Squats: 8 kgs heavier than my former 8 TRM became a new 6 TRM
Bent Over Rows: 4 kgs heavier than my former 14 TRM became my new 11 TRM
Bodysaw: my 8 TRM variation became a 17 TRM
Bodysaw: a more challenging variation became my new 10 TRM
Good improvements overall, with some beginner’s gains with newly added exercises.
Anyway, I enjoyed the variations and the programming a lot and am pleased with the results. Thank you Fabio for a great product!
5/5 stars from me!
PS: Ha, as fate will have it, it it is actually on sale today.
THE PLAN
BuiltStrong Minimalist comes with an awesome plan generator. You can choose three different version, with different volume overall (about 20% difference between plans). I have used the medium volume version and was really happy with it.
This is a BTS3 plan, i.e. you run it with three types of exercises: Upper body push, upper body pull (or ab work), and squat. For each category you have three different intensity zones, allowing you to use up to 9 different exercises overall – or just three exercises with different weights.
This requires some thinking and testing beforehand, but offers a lot of variety and fun.
BTS plans are similar to PlanStrong plans. Therefore, the volume waves up and down from week to week for all exercises. Weeks 4-7 are the most challenging, with week 6 being the peak week.
Each day comes with a certain amount of volume. Depending on your actual TRM per exercise you are prescribed certain types of ladders. For most exercises, this worked like a charm for me. For some exercises I counted my grindy testing reps too, resulting in slightly too challenging ladders. Bottom line: only count your perfect reps.
HOW IT WORKED
I was surprised by how doable everything was. More than 50 Front Squats with my 8 TRM looked more challenging on paper than they actually felt.
During the first week I needed to get used to higher rep sets, but adapted quickly. During the high volume weeks I felt a general mild fatigue, but no real soreness or CNS fatigue.
I trained all exercises in a slow circuit at home, sometimes split into two sessions.
I kept my warmup very minimalist: I only used some drills from @Brett Jones Iron Cardio video, which helped a lot with hip, ankle, and shoulder mobility.
On off-days I did some easy aerobic work. I think I would not have been able to do ballistic work alongside BTS minimalist.
RESULTS
I have gained more muscle than usual, and got some comments from friends and relatives. The first four weeks were more of a recomp phase, and during the second phase I tried to up my eating, resulting in more muscle growth – and belly growth, too… But I noticed most growth in my legs.
Overall, I feel much more solid now. My midsection is tighter and my clothes are fitting tighter. I have improved my mobility and stability, too. Standing on one leg (for example, while putting on socks) or taking two steps at a time feel easier now. Surprisingly, my joints feel much better now, especially my hips and elbows.
Here is what I haved tested strength wise:
Double C&P: my 3TRM became a 4TRM
Double MP: my 8 TRM became a 9-10 TRM
Double Front Squats: my 8 TRM became a 10 TRM
Double Front Squats: 8 kgs heavier than my former 8 TRM became a new 6 TRM
Bent Over Rows: 4 kgs heavier than my former 14 TRM became my new 11 TRM
Bodysaw: my 8 TRM variation became a 17 TRM
Bodysaw: a more challenging variation became my new 10 TRM
Good improvements overall, with some beginner’s gains with newly added exercises.
Anyway, I enjoyed the variations and the programming a lot and am pleased with the results. Thank you Fabio for a great product!
5/5 stars from me!
PS: Ha, as fate will have it, it it is actually on sale today.