In this RAW episode, Marty Gallagher, J.P. Brice, and Jim Steel revisit training minimalism—how to make steady progress with limited time, space, and equipment. We define the core lifts, discuss weekly frequency (1–3 days), and show how to cycle intensity and volume so bar speed, technique, and recovery stay on track. The team covers exercise selection for garage gyms and commercial facilities, when to add a single assistance move, and how to layer basic conditioning without derailing strength. Expect pragmatic templates, simple progression rules, and equipment advice centered on a rack, Olympic barbell, plates, a flat/incline bench, and one set of dumbbells or kettlebells. Full episode list and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
ABOUT THIS EPISODE: Marty Gallagher, J.P. Brice, and Jim Steel answer listener questions on minimalist programming. They clarify what “abbreviated training” really means: a tight menu of proven barbell lifts, performed 1–3 days per week, progressed by small load jumps and objective rep targets. The discussion outlines warm-up efficiency, top-set strategies, and back-off options; how to rotate squat/press/pull emphases; and when to park assistance work so recovery resources go to the main lifts. For conditioning, they favor brief zone‑2 or brisk walking sessions that complement strength without draining it. Facility operators and home lifters get straightforward gear guidance—power rack with safeties, Olympic barbell, calibrated plates or bumpers, a sturdy bench, and rubber gym flooring to protect the subfloor and reduce noise.
Related training guides:
https://www.ironcompany.com/blog/the-undisputed-king-of-weight-training-minimalism?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
https://www.ironcompany.com/blog/once-a-week-strength-training-part-1?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
https://www.ironcompany.com/blog/subtleties-once-week-strength-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
WHAT YOU’LL LEARN
How to build a 1–3 day minimalist plan around squat, press, and pull variations.
Simple progression: small load increases, rep targets, and strategic back-off sets.
When to add or remove assistance work to protect recovery.
Equipment priorities for compact home gyms and efficient commercial floors.
KEY TOPICS
Abbreviated strength templates and session flow (warm-up → top set → optional back-off)
Weekly frequency, deload options, and auto-regulating intensity
Minimalist conditioning that supports strength
QUICK ANSWERS
Q: How many days per week work for minimalist strength?
A: One to three focused sessions are effective; choose frequency by recovery and lifestyle, not ideology.
Q: What are the essential pieces of equipment?
A: A rack with safeties, Olympic barbell, plates, a solid flat/incline bench, and one dumbbell or kettlebell set cover 95% of work.
Q: How should cardio fit without stalling gains?
A: Use brief zone‑2 or walking on non-lifting days; keep intervals short and occasional, based on sleep and recovery.
SHOP THE EPISODE
IRON COMPANY Elite Lean Garage Rack
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
IRON COMPANY 20 kg 195K Olympic Weightlifting Bar
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
IRON COMPANY Urethane Olympic Plates with Grips
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
IRON COMPANY Urethane Hex Dumbbells
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
IRON COMPANY Rubber Gym Mats (Confetti)
https://www.ironcompany.com/rubber-gym-mats-confetti-iron-company-rl-confetti-mat?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep110