@@RaphaelAmbrosiusCosteau51 Doesn't matter. Maybe I just want to show a snippet to someone, or rewatch a part that wasn't clear. Also there are never timestamps on the half hour long videos either.
@@spurzo-thespiralspacewolf8916 2 sets per muscle split into 1 set and 2 sessions will build muscle just will be small, 2-4 sets 2x a week will build alot of muscle
Would ge great to get a video going in depth on fractional sets. Explaining how to calculate them, what counts as a fractional set, how to tell whether it counts as a fractional set and for what muscle groups, etc. A break down of exercises and their fractional sets would be amazing.
only watching one of your old videos, I noticed a link in the description for your website, where I could sign up to the newsletter and get a free program I started the 5-day muscle growth program today, after choosing the exercise options. I think I might the best workout I've ever done. I was doing more research than going to the gym, and I could never find the right answers to my questions. every time I went to the gym I came back with more questions than answers. Today I said "f*** all that", I just took your prebuilt program and followed. I've always liked full body programs, I just missed the courage to stop messing around with splits and accept I like full body. I'll do it for the 8 weeks, then follow it with the Powerbuilding one. Thank you very much!
Mentzer wasn't wrong when he said taking one perfect set to true absolute concentric (not volitional) failure was effective. He went wrong when he continued to say that doing additional sets would be worse. They just didn't have the infastructure to know better.
I've been training Dr paks minimum effective dose workout for about 4 weeks now... I've got to say as a busy self-employed worker with a physical job and 3 little ones it suits me perfectly... I've been making slow and steady progress so far and I'm going to stick to this program for quite some time... Consistency trump's everything in my opinion even if it isn't "optimal" training is highly individual.
I've been doing a full body routine that I threw together based on my favorite lifts and like a genius I do squat, bench and deadlifts every session 5x5. It is reaching the point where I don't even want to do my isolation work after those three. I think I'll try the squat/bench day and leave deads for the another day.
If 40 weekly fractional sets for say... chest gives you 100% of potential muscle growth. What sort of percentage would you roughly expect to see of growth for just doing 10 weekly sets for chest? 50% of potential growth? 75%, 80%...
This was great! I really enjoy a lot recent emphasis on the minimum effective dose - I think this has a strong potential to impact weightlifting, and make it more psychologically accessible for the average person.
This is legit what I have been doing for 10 months because I have a hard time getting outside of my house cause hard mental health shit. And lots of friends have been impressed with the changes I have without knowing its only a twice a week affair. I think that for this to work you really gotta push yourself and do things hard/correctly wich is a thing really not many people care about. Thankfully I spend more time looking into things than actually lifting so I think I am good at that compared to another beginner like me. Thanks for all the infos you share ❤
@@jttj742everyone will have their own cost/benefit and it will itself change over time. Good luck trying to nail that down. Best you can do is work hard during the time you can spare and be consistent
Knowing the minimum effective dose for hypertrophy is interesting, but I want to know the minimum effective dose for maintenance of attained muscle. I have 16 years of lifting experience and just want to do the minimum needed to maintain what I have. Presumably this would be even less than 4 fractional weekly sets.
I've heard something like 20% of your usual volume is enough to maintain gains, using the same weights as usual, to failure. I believe for most people, that would mean 2-4 sets per week (per muscle group).
Milo, any tips to deal with tendonitis flare ups every ~5 weeks after deload? I do RP-style mesocycles. PPLR split working up over the weeks from ~4 to 8 fractional sets per muscle per week, 3 to 0 RIR for all muscles Does this indicate lower volume may be best for me and I shouldn't even try to get to 8-10 sets per muscle per week? I often have to deload due to joint issues rather than performance stalls. I have the time and would like to maximize growth so I'm eating in surplus & tried swapping exercises but can't seem to work up to handling the typical 10-20 sets/week on most muscles. I train @ home w/free weights, rack, smith, & a cable functional trainer.
I’ve found that better mmc in my lats took away bicep tendinitis for me. Also, keeping my curls in the 15-20 range. You may also have to play with your volume tho
I get how switching to this high intensity low volume program could work in the short term but does the evidence suggest that you could keep making gains without the need to ever start pushing the volume up?
Over 60 percent off the lifters in that meta regression were well trained lifters. So it seems that all other things outside volume are equal then the answer is yes.
Did you know low energy and focus could be tied to testosterone? The book You Are Stronger Than You Think from Cryptic Lore explains how to naturally boost it
Regarding the study mentioned after 4:00 : 10% in trained lifters? With that rate of increase their muscle mass would double in a bit over a year. I don´t want to be mean but that seems questionable, at least if they are natural (or not freshly on roids, and enhanced people would make me question the result of the study for natural lifters in the first place to be honest)
Fbw , 2x a week 2x series per muscle with some dropset, myoreps sprinkled in 1h15min each session. With work, 2 kids and other passion it got close to best shape of my life, fk optimal, whats optimal is what you can do
Question for you. I’m a bit confused It sounds like minimum effective dose means that it’s almost 0 growth - just enough to be noticeable. Wouldn’t this rate be too slow? Is it good bang for buck to be barely growing or is there a middle ground between MED and optimal where we can get ‘quite good’ growth for much less time than fully optimal. Or does MED result in ‘quite good’ growth?
What should someone do with calories when swapping from moderately high volume to low volume? I am eating 2900 calories to more or less maintain but do 16-20 sets per muscle per week over 2 weekly sessions, and want to try doing 10-12 sets per week per muscle over 2 sessions.
What does the science show for the hypertrophy diminishing returns sweet spot zone? How many weekly sets do you need to do to see 75% of potential growth if you need to do 40 sets to see 100% ?
Way to much fitness content is being focussed on optimising for maximum results in my opinion. 99% of the audience of fitness content have no ambition to become a competitive body builder tho. For most it is a hobby and not our main priority in life. A lot of educational content focussing on those people would be more helpful.
Fractional sets just means counting the set as 1 full set for the prime mover in an exercise and counting as 0.5 sets for any synergist muscles. For example, a barbell bench press would count as 1 set for chest, 0.5 sets for triceps and front deltoids (shoulder). Similarly, an underhand grip chin up would count as 1 set for back/lats, and 0.5 sets for elbow flexors (biceps, brachialis, brachioradialis).
Spending less time in the gym / exercising... idk.. I get the concept - people do have very limited time (I'm right there with ya), but... in the long run, the problem is not that people spend too much time in the gym / exercising (anywhere really), the problem is that the modern day jobs and commute take too much time out of people's lives without meaningful benefits (physically or mentally). The hours spent in the car / on the train are the wasted time, not the minutes spent exercising.
Yeah, since the pandemic, I work from home now. I used to spent like 3h commuting. Now I have way more time in general. So I don't mind spending 90-120min in the gym. And the gym is like 5min distance running, so it's perfect
My commute is 2 hrs a day. I used to hate it but I use it to decompress from work now. I find stuff like this to listen to and practice some mindfulness. It doesn't need to be wasted time.
When is the maximalist video coming? for us gymrats that like to spend hours upon hours in the gym and wants 1000% gains no matter what it takes? fuck this minimalist, WE BODYBUILDERS, MORE IS BETTER!
The problem with that study on time in the gym and various health predictors is that they didn't control for steroid use. If they had done, they may have continued to observe a benefit beyond 30-60 minutes weekly gym time.
I like his wisdom and expertise but please stop posing and flexing. You look like an average intermediate lifter at best and it does not help your channel.
This is what avg lifters look like without steroids. This is what people looked like in 80s ,90s to early 2000. Only until steroids came in the market, did we start to see IFBB pros, the Arnolds and people with single digit body fat all year around.
@helios4425 i agree, however he is not an average lifter, especially considering his knowledge. Based off his physique, the nuance of all these videos clearly don't matter.
keep in mind that he is only like 23/24. he is a powerlifter as well and extremely strong. This is literally just what advanced non-steroid users look like without obscene genetics. I don’t disagree that “optimal” basically doesn’t matter though@@Fleischgewordener_Sterbehelfer
Timestamps, bro! It's mandatory to include them above 100k subs, don't forget!
The video is 12 minutes long, watch it
@@RaphaelAmbrosiusCosteau51 Doesn't matter. Maybe I just want to show a snippet to someone, or rewatch a part that wasn't clear.
Also there are never timestamps on the half hour long videos either.
"Mandatory" by the law of laziness.
@jonathanpratte1988 I already said the potential reasons for it, neither of them is laziness.
@@RaphaelAmbrosiusCosteau51 he's just looking for the minimum effective dose in the realm of youtube watching, busy guy
As a shift worker who is getting wrecked from job everyday, its relieving i can make gains with low volume
Would 2 sets per muscle 0 RIR 1 x 4-5 days work?
@@spurzo-thespiralspacewolf8916 2 sets per muscle split into 1 set and 2 sessions will build muscle just will be small, 2-4 sets 2x a week will build alot of muscle
Milo telling us not to chase optimal is wild.
He's telling you to chase optimal _for you_. Time is one of those considerations.
I think it's pretty good advice.
I've noticed massively reducing volume broke my plateau. I think I may have not been recovering properly.
Congrats, you invented "periodisation" 😊
@@oo.8330 No, I think it was because of my sleep issue. My volume wasn't high to begin with.
@@oo.8330 reducing volume in itself isn’t periodization
@@overtonpendulum2071yes it's recovery you were over training
@@oo.8330 Renaissance Periodisation
Would ge great to get a video going in depth on fractional sets. Explaining how to calculate them, what counts as a fractional set, how to tell whether it counts as a fractional set and for what muscle groups, etc. A break down of exercises and their fractional sets would be amazing.
Wolfing my Milo to this
Miking my Israetel as well
Scott Hermaning my fitness
Jeffing my Nippard
Patrokled my Androulakis to the max, too.
Jeffed my Nippard too
This is great for when I'm not feeling 100%, and I'm not quite ready for deloading yet. I'll do 1 set of each of my exercises for that peace of mind.
This is so valuable for so many people
Not for me tho
only watching one of your old videos, I noticed a link in the description for your website, where I could sign up to the newsletter and get a free program
I started the 5-day muscle growth program today, after choosing the exercise options. I think I might the best workout I've ever done. I was doing more research than going to the gym, and I could never find the right answers to my questions. every time I went to the gym I came back with more questions than answers. Today I said "f*** all that", I just took your prebuilt program and followed. I've always liked full body programs, I just missed the courage to stop messing around with splits and accept I like full body. I'll do it for the 8 weeks, then follow it with the Powerbuilding one. Thank you very much!
Mentzer wasn't wrong when he said taking one perfect set to true absolute concentric (not volitional) failure was effective. He went wrong when he continued to say that doing additional sets would be worse. They just didn't have the infastructure to know better.
I think he was pretty damn right if you take out all hyperbolic statements and hurried conclusions
2 sets to 0-1RIR is prob the most optimal
@@diasluah it’s hyperbolic to say that extra sets result in more growth?
@@hz1634 2 sets per…? Optimal growth or optimal for time?
New gym and lighting looking great. Awesome job.
I've been training Dr paks minimum effective dose workout for about 4 weeks now... I've got to say as a busy self-employed worker with a physical job and 3 little ones it suits me perfectly... I've been making slow and steady progress so far and I'm going to stick to this program for quite some time... Consistency trump's everything in my opinion even if it isn't "optimal" training is highly individual.
Make your side hustle personal training and socialize with friends and family in the gym, easy 6h for training a day
Dr. Mike is screaming in anger about the minimal warmup model 😂😂
I've been doing a full body routine that I threw together based on my favorite lifts and like a genius I do squat, bench and deadlifts every session 5x5. It is reaching the point where I don't even want to do my isolation work after those three. I think I'll try the squat/bench day and leave deads for the another day.
If 40 weekly fractional sets for say... chest gives you 100% of potential muscle growth. What sort of percentage would you roughly expect to see of growth for just doing 10 weekly sets for chest? 50% of potential growth? 75%, 80%...
1 set every 5 days or 4 sets a week will get you gains
This was great! I really enjoy a lot recent emphasis on the minimum effective dose - I think this has a strong potential to impact weightlifting, and make it more psychologically accessible for the average person.
This is legit what I have been doing for 10 months because I have a hard time getting outside of my house cause hard mental health shit.
And lots of friends have been impressed with the changes I have without knowing its only a twice a week affair.
I think that for this to work you really gotta push yourself and do things hard/correctly wich is a thing really not many people care about. Thankfully I spend more time looking into things than actually lifting so I think I am good at that compared to another beginner like me.
Thanks for all the infos you share ❤
I don’t want the minimum effective dose, I want to maximize the cost/benefit curve.
How would you start the cost to benefit analysis without knowing the minimum dose?
@ you look at the entire curve and see where it starts decelerating.
@@jttj742everyone will have their own cost/benefit and it will itself change over time. Good luck trying to nail that down. Best you can do is work hard during the time you can spare and be consistent
Knowing the minimum effective dose for hypertrophy is interesting, but I want to know the minimum effective dose for maintenance of attained muscle. I have 16 years of lifting experience and just want to do the minimum needed to maintain what I have. Presumably this would be even less than 4 fractional weekly sets.
I've heard something like 20% of your usual volume is enough to maintain gains, using the same weights as usual, to failure. I believe for most people, that would mean 2-4 sets per week (per muscle group).
great vid, nice setup
Daaaamn the lightning really do add that magic touch :)
Great Video! Give us a minimalist workout with only dumbbells, please
Milo, any tips to deal with tendonitis flare ups every ~5 weeks after deload?
I do RP-style mesocycles. PPLR split working up over the weeks from ~4 to 8 fractional sets per muscle per week, 3 to 0 RIR for all muscles
Does this indicate lower volume may be best for me and I shouldn't even try to get to 8-10 sets per muscle per week? I often have to deload due to joint issues rather than performance stalls.
I have the time and would like to maximize growth so I'm eating in surplus & tried swapping exercises but can't seem to work up to handling the typical 10-20 sets/week on most muscles. I train @ home w/free weights, rack, smith, & a cable functional trainer.
I’ve found that better mmc in my lats took away bicep tendinitis for me. Also, keeping my curls in the 15-20 range. You may also have to play with your volume tho
I get how switching to this high intensity low volume program could work in the short term but does the evidence suggest that you could keep making gains without the need to ever start pushing the volume up?
Over 60 percent off the lifters in that meta regression were well trained lifters. So it seems that all other things outside volume are equal then the answer is yes.
Did you know low energy and focus could be tied to testosterone? The book You Are Stronger Than You Think from Cryptic Lore explains how to naturally boost it
Regarding the study mentioned after 4:00 : 10% in trained lifters? With that rate of increase their muscle mass would double in a bit over a year. I don´t want to be mean but that seems questionable, at least if they are natural (or not freshly on roids, and enhanced people would make me question the result of the study for natural lifters in the first place to be honest)
If you're dividing the body into ~20 muscle groups I really doubt many people can do 800 productive sets in one week
Oh boy, here we go again…
The new gym. Impressive
The gym is a huge part of my social life..not spending 2 hours per day there would destroy me!😂
Fbw , 2x a week 2x series per muscle with some dropset, myoreps sprinkled in 1h15min each session. With work, 2 kids and other passion it got close to best shape of my life, fk optimal, whats optimal is what you can do
I love supersets.
Question for you. I’m a bit confused
It sounds like minimum effective dose means that it’s almost 0 growth - just enough to be noticeable.
Wouldn’t this rate be too slow?
Is it good bang for buck to be barely growing or is there a middle ground between MED and optimal where we can get ‘quite good’ growth for much less time than fully optimal.
Or does MED result in ‘quite good’ growth?
What should someone do with calories when swapping from moderately high volume to low volume? I am eating 2900 calories to more or less maintain but do 16-20 sets per muscle per week over 2 weekly sessions, and want to try doing 10-12 sets per week per muscle over 2 sessions.
For a person o trains 4 data is it better a abc + fullbody a upper lower or a fullbody 4 days?
How about using rest times to warmup for your next exercise?
how about super Sets ^^
5 Minutes for a Full body workout :D
What does the science show for the hypertrophy diminishing returns sweet spot zone? How many weekly sets do you need to do to see 75% of potential growth if you need to do 40 sets to see 100% ?
scince i skyrocketed my Volume to 30-35 Sets per day but in 1 Hour , thanks to Supersets, my muscles Explode.
Way to much fitness content is being focussed on optimising for maximum results in my opinion. 99% of the audience of fitness content have no ambition to become a competitive body builder tho. For most it is a hobby and not our main priority in life. A lot of educational content focussing on those people would be more helpful.
Thank you for this, my friend!
Competing with the RP hypertrophy app….
Bruv are you actually trying to kill my gains bcos im fully expecting "I was wrong about minimalist training" video in like 6 months time!
How to train like when will Myoadapt launch
Thank god Dr. Pak hasn't had is coffee yet.
What's fractional sets?
Fractional sets just means counting the set as 1 full set for the prime mover in an exercise and counting as 0.5 sets for any synergist muscles.
For example, a barbell bench press would count as 1 set for chest, 0.5 sets for triceps and front deltoids (shoulder).
Similarly, an underhand grip chin up would count as 1 set for back/lats, and 0.5 sets for elbow flexors (biceps, brachialis, brachioradialis).
@killerkhatiby009
Thanks!
QUESTION:
What about the minimal effective dose for men over the age of 35 or 50+ ?
We’re the subjects of the hypertrophy study already intermediate athletes?
Hold on, is 9:37 showing an increase in all cause mortality after 140 minutes of lifting per week? Are you not going to address this?
He did in another video a few weeks back.
@@asprinklingofclouds Which one?
@@highfructosedreams Is LIFTING Weights KILLING You? (Science Explained)
Spending less time in the gym / exercising... idk.. I get the concept - people do have very limited time (I'm right there with ya), but... in the long run, the problem is not that people spend too much time in the gym / exercising (anywhere really), the problem is that the modern day jobs and commute take too much time out of people's lives without meaningful benefits (physically or mentally). The hours spent in the car / on the train are the wasted time, not the minutes spent exercising.
Yeah, since the pandemic, I work from home now. I used to spent like 3h commuting. Now I have way more time in general. So I don't mind spending 90-120min in the gym. And the gym is like 5min distance running, so it's perfect
Exactly, But i think it's more a NA problem.
Yeah we need to overcome capitalism asap so we stop wasting time producing useless shit. We need communism.
My commute is 2 hrs a day. I used to hate it but I use it to decompress from work now. I find stuff like this to listen to and practice some mindfulness. It doesn't need to be wasted time.
What if I have a lot of time? I'm retired. 🙂
Almost 100K
He didn't buy the domain 😭
Too much smelling salts 😂
She pak on my wolf until I Myoadapt >>>>>>>>
When is the maximalist video coming? for us gymrats that like to spend hours upon hours in the gym and wants 1000% gains no matter what it takes? fuck this minimalist, WE BODYBUILDERS, MORE IS BETTER!
So myoadapt huh?
The problem with that study on time in the gym and various health predictors is that they didn't control for steroid use. If they had done, they may have continued to observe a benefit beyond 30-60 minutes weekly gym time.
Gregin your Doucette minier than last time?❤
Im here because of greg... Watch one video and will never follow😂
For the algorithm
Can someone post copy of free programs spreedshits?
I like his wisdom and expertise but please stop posing and flexing. You look like an average intermediate lifter at best and it does not help your channel.
bro really likes copying jeff nippards videos 😂
You def look like a "minimalist". Dude talks like an 8 Times Mr.O yet he is smaller than last time.
Clicked dislike faster than last time.
Are we ripping off Jeff Nippard's titles from two years ago now?
Wtf. If anything this is building up on Jeffs ideas with new and updated research.
@@primejoyofbearding2128 🤓
Jeff Nippard is not the Pesident of giving out information about working out.
@@supimsatan Isn't he, though? 😁
Watch the video he literally cited the most recent studies that didn't exist in whatever time line you're talking about
My guys physique looks mid. With all that knowledge you would think he'd look more aesthetic.
This is what avg lifters look like without steroids. This is what people looked like in 80s ,90s to early 2000. Only until steroids came in the market, did we start to see IFBB pros, the Arnolds and people with single digit body fat all year around.
@helios4425 i agree, however he is not an average lifter, especially considering his knowledge. Based off his physique, the nuance of all these videos clearly don't matter.
@@paulh6101 As far as I know he is a scientist with a phd and not some jobless teenager who does nothing else besides lifting.
keep in mind that he is only like 23/24. he is a powerlifter as well and extremely strong. This is literally just what advanced non-steroid users look like without obscene genetics. I don’t disagree that “optimal” basically doesn’t matter though@@Fleischgewordener_Sterbehelfer
Gottem! Now go hit the gym, snort your protein powder, and come back to watch more of Milo's content.