ClinicalAthlete Podcast Episode 117: Train Smarter, Not Longer – The Benefits of Minimum Effective Dose w/ Dr. Pak
Apr 17, 2025
Dr. Pak Androulakis-Korakakis, an expert in muscle strength and hypertrophy, dives into the minimum effective dose (MED) of training. He debunks myths that more effort equals better results, advocating for smarter, individualized approaches to exercise. The discussion covers maximizing efficiency in workouts, balancing intensity with fatigue management, and the evolving nature of MED as athletes progress. Dr. Pak also introduces MyAdapt, a new app aimed at personalizing coaching, enriching exercise education, and building a supportive fitness community.
AI Snips
Chapters
Transcript
Episode notes
Understanding Minimum Effective Dose
- The minimum effective dose (MED) is the least amount of work needed for meaningful strength or hypertrophy gains.
- MED varies by individual and context, often defined by changes in powerlifting totals or detectable progress.
Minimum Effective Dose Misconceptions
- Most people misunderstand MED as laziness or insufficient effort.
- MED reassures that significant gains are possible with less training, which benefits both maximalists and minimalists.
Start Low, Adjust Gradually
- Start with low training volumes and monitor performance and subjective feedback.
- Increase volume gradually if progress stalls to find your personal effective dose.