Exercise Technique and Minimum Effective Dose Training with Dr. Pak
The Stronger By Science Podcast
Introduction
The host and guest co-host engage in light-hearted banter, discuss media recommendations, and share stories about a recent trip to South Korea. They also talk about delicious brown sugar and eggnog scones and the use of tonka beans in the recipe.
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
Intro and Plugs (00:00:00)
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
- Send your Q&A questions to podcast@strongerbyscience.com
Dr. Pak Intro, Bio and Projects (00:15:49)
Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy (00:34:14)
- Narrative review: https://sportrxiv.org/index.php/server/preprint/view/349/718
- Bench vs. incline study mentioned: https://pubmed.ncbi.nlm.nih.gov/32922646/
Technique: Tempo/Eccentric and Concentric Movement (00:59:14)
Minimum Effective Dose - Overview (01:16:14)
Dr. Pak's PhD Research - Implications for MED (01:24:51)
- Pak’s meta: https://pubmed.ncbi.nlm.nih.gov/31797219/
- Pak’s doctoral research: https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full
Why Should We Care about MED? (01:41:18)
How Does MED Change Over Time? (01:52:01)
Q&A (01:59:53)
- Bickel study: https://pubmed.ncbi.nlm.nih.gov/21131862/
Social Media Q&A (02:13:22)
Outro (02:30:47)
Follow Pak:
- https://www.minimumdosetraining.com/
- https://www.instagram.com/dr__pak
- https://www.youtube.com/@Dr__Pak
MORE FROM THE SBS TEAM
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
RECOMMENDED PRODUCTS
- Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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