<aside>
What is Occam’s protocol?
Occam’s Protocol is a minimalist strength training method designed for optimal muscle growth with short, intense workouts. Popularized by Tim Ferriss in The 4-Hour Body, this method focuses on progressive overload with just a few compound exercises. Workouts are quick (around 30 minutes) and structured for maximum efficiency.
This Notion tracker helps you log workouts, track progress, and measure results effortlessly.
📖 How to Use This Tracker
⚙️ How to Set It Up
🚀 Once you're set up, you can delete this text and start training!
</aside>
<aside>
⚠️Rules to lift By
- Push to True Failure – When you reach failure, don’t just drop the weight. Keep pushing as hard as possible, even if it barely moves. Hold at your limit for 5 seconds, then lower the weight slowly (5–10 seconds).
- Maintain Constant Tension – Avoid pausing at the top or bottom of movements, except for the bench press, where you should pause for 1 second just a cm above your chest.
- Rest for 3 Minutes – Maintain a consistent 3-minute rest between all exercises.
- Keep Variables Consistent – While weights and reps will change, ensure rep speed, form, rest intervals, and machine settings remain the same for accurate progress tracking.
</aside>
Start a Workout 🏋️
Track Progress 📏
Workout Log 📅
Progress Tracker 📏
Strength Progress 🏋️