Dr Pak Androulakis‐Korakakis on deadlifting after 50, minimal effective dose and exercise prescription
Feb 26, 2024
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Dr. Pak discusses deadlifting for individuals over 50, optimal approaches to improving strength, and the importance of training technique for injury prevention and performance gains. The podcast also explores the minimal effective dose of training frequency for significant improvements in strength and hypertrophy gains.
Dr. Pak's research emphasizes minimal effective dose for strength gains in powerlifters over 50.
Technique optimization in resistance training involves engaging muscle groups at longer lengths for enhanced hypertrophy.
Dr. Pak highlights the effectiveness of low sets per week, even just one set of heavy repetitions, for notable strength improvements.
Deep dives
Dr. Pack's Background and Research Focus
Dr. Pack, a researcher and educator in the field of lifting, specializes in muscle size and strength research, particularly among recreational lifters and athletes. His PhD thesis centered on minimum effective training doses for strength. He emphasizes the importance of minimum dose training and is affiliated with Lehman College's Applied Muscle and Development Lab.
Training Technique and Muscle Growth
In a study on resistance training technique, Dr. Pack delves into defining and optimizing technique for muscle growth. He suggests that technique involves controlled movements to target specific muscle groups while minimizing injury risks, considering factors like body positioning, range of motion, and repetition tempo. Building on this, he highlights the importance of engaging muscle groups at longer lengths for enhanced hypertrophy.
Speed and Repetition Range in Training
Regarding training speed, Dr. Pack challenges the notion that slow eccentric and fast concentric movements are essential. He clarifies that as long as total repetition duration falls within two to eight seconds, diverse tempos can be effective for maximizing muscle growth. Dr. Pack emphasizes the significance of biasing longer muscle lengths for optimal hypertrophy gains.
Minimum Effective Dose in Training
Dr. Pack's research explores the minimal sets required for notable strength and hypertrophy improvements, advocating for three to five sets per week for trained individuals. He breaks down the effectiveness of low sets per week, even as few as one set of heavy repetitions, showcasing significant gains in strength without extreme volume.
Technique and Safety in Resistance Training
On the topic of technique and safety in resistance training, Dr. Pack discusses the lack of concrete evidence linking specific techniques to injury risks. While acknowledging the impact of certain movements on efficiency and aesthetics, he notes the need for cautious interpretation of studies focusing on technique alterations and safety implications.