Exercise Technique and Minimum Effective Dose Training with Dr. Pak (Episode 124)
Вставка
- Опубліковано 2 чер 2024
- In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results.
TIME STAMPS
00:00:00 - Intro and Plugs
00:15:49 - Dr. Pak Intro, Bio and Projects
00:34:14 - Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy
Narrative review: sportrxiv.org/index.php/serve...
Bench vs. incline study mentioned: pubmed.ncbi.nlm.nih.gov/32922...
00:59:14 - Technique: Tempo/Eccentric and Concentric Movement
01:16:14 - Minimum Effective Dose - Overview
01:24:51 - Dr. Pak's PhD Research - Implications for MED
Pak’s meta: pubmed.ncbi.nlm.nih.gov/31797...
Pak’s doctoral research: www.frontiersin.org/articles/...
01:41:18 - Why Should We Care about MED?
01:52:01 - How Does MED Change Over Time?
01:59:53 - Audio Q&A
Bickel study: pubmed.ncbi.nlm.nih.gov/21131...
02:13:22 - Social Media Q&A
02:30:47 - Outro
Follow Pak:
www.minimumdosetraining.com/
/ dr__pak
/ @dr__pak
RECOMMENDATIONS AND MORE FROM SBS
Coaching: www.strongerbyscience.com/coa...
Bulksupplements.com: SBSPOD = 5% discount
MacroFactor nutrition app: macrofactorapp.com/
MASS research review: massresearchreview.com/
Stronger by Science Facebook group: / strongerbysciencecommu...
Stronger by Science subreddit: / strongerbyscience
Send your Q&A questions to podcast@strongerbyscience.com - Спорт
Having an 18month baby, I don't see myself having 2 hours per day to be in the gym, so life happens and the minimalistic approach helps a lot!
Awesome to hear Nuck Greggols again! 😄👍
Thank you for another fantastic episode.
Good to hear Pak! TY
Nice episode guys!
In my opinion, the range of motion stuff should still be a post-it-note.
Multiple papers are always listed by Milo on these various podcasts. However, when you read these papers the recommendations on prioritizing long lengths appear extremely pre-mature (IMO).
Pak, in general, is a bit more cautious. But I think the designation of moderate evidence for ROM is not supported.
Slowing down the eccentric has benefits beyond hypertrophy. It can clean up technique/control. It sure seems to have a strong repeated bout effect that goes above and beyond regular volume, which seems to help reduce injury risk. Plus, it can improve the mind-muscle connection.
I only mention all that because a lot of folks seem to throw out the idea simply because it doesn't seem to help hypertrophy, which is a mistake, IMO. Lot's of other reasons to explore them.
I don't know, I think that albeit there is no direct study between the two exercises if you were to postulate that one exercise on average would lengthen a muscle more than another you could speculate that it could lead to better gains. I totally understand your answer and definitely respect it but anecdotal experimentation isn't useless, it just needs to be highly contextualized. There is no current study with a large degree of confidence that in more muscle groups that working a muscle at x% length difference is better than y% and/or if there's a cap on how much stretch matters. Maybe I've drank the Kool-Aid but I think applying physics and anatomy in the worst circumstance is neutral. I also think that there is a lot of value in learning how to train smaller neglected muscles which N1 provides many insights for how to do and adapt. I haven't bought any of their courses or attended any seminars but it just seems like pretty solid information to me. I don't know if it would be stupid of me to ask if you had seen that much of his stuff outside of the lats but the reasoning seems fine. Although I'd be the first person to admit that I definitely still have a lot more to learn about biomechanics and their relation to physiological adaptations.
Hi!
Great episode, it was really interesting.
The volume reducing literature for hyp is weird anyways, in that study you guys mention they were doing 27 sets and then the 1/3 - 1/9, 9 and 3. If you take results at face value (in that and other studies) people were barely maintaining if iirc, some young guys yeah, were even able to make gains, but it looked grim... If you only had access to those studies you might think that something like 9 sets is barely working in some cases. The other studies on maintenance are kind of similar.
In contrast, the volume literature on trained subjects... If you think about it, according to surveys (and just going to the gym) people tend to do fairly high volume, so in studies with trained subjects like classic Ostrowsky 97, subjects in low / moderate volumes are likely DECREASING their volume substantially, and good gains happen on low volume (on group average)!
Also it will be great to see where all those within-subject studies showing (possible imo) individual differences lead. Its lulz inducing to think about all those debates of the HIT crowd vs the volume crowd resulting in "they were both right and wrong".
Different from Eric but still informative. Dr Pak and Greg are interesting as well.
Looking over the study, it seems to indicate that MEV is 1 hard set of 6-10 2-3x/week for squats and bench.
Do you think this would translate to lower rep ranges?
I think if you gave students and alumni study participants free access to the.university gym if they keep tracking their workouts and provide that tracking, you could probably get some solid long-term research done
Pak is on fire. Huge social media gravity atm, he's just everywhere sharing and educating.
I don't think the audience is even allowed to get crazy in weighlifting competition. You like have to be dead quiet while the lift happens and sort of after that too, like Pak implied. It's kinda cool how sacred it is, yet at the same time you'd really want to see the emotions because that gets the audience, the community, the viewers hyped and interested in the sport. At the moment it's like a couple of weightlifting channels sharing clips and telling you that this expressionless quiet lift in the big stadium is actually huge thing, not just a warm up lift.
Dr. Patroklos
Androulakis-Korakakis (Dr. Pak)
- I can already imagine how that nickname came to be
My name being said on the stronger by science podcast 🥰🥰🥰
Interesting transition from denying that there's sufficient evidence for slow-eccentrics enhancing hypertrophy to a long tirade about fitness influencers that present themselves as "sciencey" but who violate Mother Science in their communication. Tea drinkers might wonder if it's addressing Dr. Mike Israetel.
Yeah it comes across pretty weird, if you know that Pak did podcast with Kassem and was futured a few times on RP channel...
like i think his points are valid but it would be much more fair and even useful for viewers to do a discussion or something, not just adressing them on different channels
Dr. Mike and Kassem popped into mind immediately. I am not saying I agree or disagree with the criticism, but (to me at least) the targets seemed obvious.
❤
Love the podcast! How would you recommend finding out what is the optimal volume for an individual? Should I start out at minimum effective dose, run that until I plateau and then add one extra set per week?
Im asking because I can only really dedicate two hours training per week due to young kids.
Edit: just listened to the end and someone else asked this lol. Thank you gents!
you should aim for much more
But if I have time limitations, there is no reason to do more than necessary if the benefit is not greater than time cost
@@GoodByeSkyHarborLiveits good that hes doing even something.. Like brushing teeth if 2 mins is perfect and you are in a time crunch even 30s is good but ofc not optimal people are busy / having kids is like job of another job
Coumarin is the reason you hear the recommendation to use True (Ceylon) cinnamon, rather than common Cassia cinnamon. Not sure why that is legal, and tonka beans are not.
that's the one! The name wasn't immediately coming to mind. But, cinnamon is legal and tonka beans aren't (in the US) because cinnamon was already in the food supply when that particular food safety law was passed, so it was grandfathered in.
TLDW: more is ALWAYS better, if you CAN do more then you SHOULD. There is a direct correlation between volume/intensity/effort and hypertrophy. Bigger biceps are good
And yet the video was about whats the minimum
55
1:12
124
142
212