Training optimally, as the science suggests, isn’t always realistic when you’re balancing work, family and other commitments. But there are still plenty of ways to make your training work better for you.

The 2-5-15 plan, devised by Markus from YouTube channel, Built Simple, is a flexible method that focuses on training frequency and overall volume, allowing men to alter their training approach depending on the amount of time they have available to them. ‘It’s the perfect range for busy men – you train hard, recover fast, and you stay consistent. The best part is, it’s flexible. No problem if you miss a day, just pick up where you left off,’ Markus says.

In theory it’s simple, and is based on the minimum effective dose principle. In practice, it might work perfectly for you.

Each number has a purpose: 2 relates to training frequency, while both 5 and 15 refers to volume.

• Train each muscle twice in a week
• Perform just 5 hard sets per muscle per session
• Cap your total workout volume at 15 sets

It’s a method that requires intensity. Due to the more minimalist approach, each set has to count and be taken to failure, otherwise you’ll have reduced the volume without providing a greater stimulus to your muscles.

Compound movements, meanwhile, should form the backbone of workouts – because you have just 15 working sets, you can’t focus too much time and energy into isolations. For example, pull-ups will contribute to the total session volume of both your back and biceps.

Consistency

‘There’s one group of men that just doesn’t have the time to work out six days per week, but they feel like they have to and due to private commitments, they feel bad about it and stop training at all,’ Markus explains.

He suggests that you should instead focus on realistic goals – if you only have time to train three times a week, then just plan to achieve that. Plus, because workouts are capped at 15 sets, you shouldn’t be too fried or fatigued to return to the gym in the next day or two.

Efficiency

It’s easy to think that more is always better, but intensity matters just as much. What the 2-5-15 method does is ensure you’re motivated each session to train to your absolute maximum and create the most adaptations in as little time as possible. 15 total sets per workout also ensures they should take no longer than an hour to complete – it’s more than enough volume to provide gains and short enough to allow for adequate recovery.

‘Two training sessions a week doing full body can have the same impact than doing four training sessions or six training sessions per week. It it’s really just up to the overall volume, the right intensity, and being consistent,’ Markus says. ‘The 2-5-15 rule keeps your training volume and intensity in a good sweet spot. Enough to grow, but not enough to overreach.’

Focus on Basics

Stripping everything back and simplifying your training is necessary. Far too often we worry about what the ‘best’ exercise is to grow our shoulders, but often there are negligible from one movement to the next. Instead, the most important thing to focus is on just doing something in the first place. That’s what 2-5-15 can help achieve, especially when considering that compound movements are worth their weight in goal when it comes to reduced volume.

Cuts Out Junk Volume

‘Studies show that once you pass around 15 hard sets per muscle group per week, return of investment starts to drop sharply,’ Markus adds. ‘Going beyond that doesn’t always increase growth. It’s increasing fatigue. You want your muscle to adapt, not your nervous system to collapse.’

Seeking the minimal effective dose is often the smart way to train, especially when taking into account external life stressors. With just 2-4 sets of 4-6 exercises each session, you still have enough volume to cause muscle growth while limiting the amount of fatigue.