tangozero
Level 5 Valued Member
Hi new member here.
I am a beginner interested in minimalist training, i like to lift heavy do some back off sets and go home. My gym trainer follows the Westside Method so my program is full of assistance and bodybuilding stuff that probably i would need in the future but right now i am only interested in simple specific training.
Look into Tactical Barbell's Fighter or Operator template. If you want twice a week = Fighter, 3 x week = Op. Minimalist and effective. I've used 5/3/1 in the past, and the "Not Doing Sh&t" template might be a good fit for you as well. Personally I prefer TB, it leverages frequency very well. Each lift is done 2-3 x week. Your mileage may vary, but I never made any progress with standard 5/3/1, it didn't have enough frequency or volume on the main lifts for me. A third option would be the 3 to 5 method in Beyond Bodybuilding which is really good, especially if you're a beginner.