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Exercise Technique and Minimum Effective Dose Training with Dr. Pak

The Stronger By Science Podcast

NOTE

Minimum Effective Dose for Hypertrophy

The minimum effective training volume for hypertrophy is suggested to be around three to six sets per muscle group per week to ensure meaningful gains. Maintenance volume is about half of the minimum effective dose, and the minimum effective dose is roughly between one half to one fifth of the optimal volume for maximizing progress. It is difficult to lose muscle mass if intensity of effort is kept high and there is no extreme deficit in diet.

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