How Do Busy People Get Jacked? (The Minimum Effective Dose)

News flash: You can gain plenty of muscle with a handful of sets per week and we're not just talking about "newbie" gains. In this video, Nobel Award Winning Real Doctor,* Dr. Pak breaks down the minimum effective training dose for hypertrophy.
*Terms and conditions apply: The Nobel part is a lie but the real doctor part is true. Citation? Sure. www.ncbi.nlm.n...
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Filmed, edited, colored by Orestis Ioannidis
Ig: / orestis_ioannidis
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My podcast 'Muscle and Feels' with co-host Dr. Milo Wolf (@WolfCoaching) @MuscleAndFeels
Follow me on:
IG: / dr__pak
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Business enquiries: [e-mail]
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Viewer discretion is advised.
Real doctor* no gimmicks.
*t&c apply - not a Medical doctor but a real one tho.

[@timk8258]

Love the completely-off-the-rails endings on these videos 😂

[@rm06c]

I can confirm that Dr. Pak has won the Noble Prize in Swology and the Noble Prize in Bro Science, a rare achievement only given to a select few. Congratulations!

[@davidec.4021]

Wearing a stringer and wraps at the ceremony!

[@MeanBeanComedy]

Now if only he could win the Nobel Prize...

[@b005t3r]

I'm straight and I'm not afraid to say I love this man.

[@stavros_hmgk]

Like I stated before, this METD concept (based on your two studies with trained males/powerlifters about this) is working great for me currently. Regarding time management and motivation. A plan that's realistic to be consistent with for a relatively long time is definitely far superior to an "optimal" one which can't be put into practice. Ευχαριστώ πάλι ρε Πακ. Παρεμπιπτόντως: Ανυπομονώ για το βίντεο με το παράδειγμα της προπόνησης ποδιών. Τέλος πάντων, χαιρετίσματα.

[@sancamilobad]

How does your split look like?

[@MikeM-uy6qp]

I found you via RP. and I'm very glad I did. Your concise, clear approach really suits me. I've been thinking I'm not getting enough recovery for my age, and spending too little time on endurance,, cardio. and general conditioning. So this video was just what I needed. Thank you.

[@warrenhenning8064]

I wish someone could do a study on how much better your gains are if you are not worried about your gains. Like, how much better do you recover with lower stress and less neuroticism where you focus on enjoying the process, nailing the basics, and not stressing over leaving ~5-15% of your potential gains on the table due to something in your routine that was sUbOpTiMaL

[@Flahtort]

Feel like it couldnt be kinda impossible to study because it's impossible to evaluate objectivelly level of stress every individual have and put them into catetories.

[@Anandfulness]

The effect you are referring to is paralysis by analysis. And it's a well known but not well studied effect. Could be interesting to study, however pretty irrelevant to anyone watching this video.

[@BradSchoenfailed]

Can’t tell you how many guys I’ve known that do the “optimal Mike Israetel routine” and are DYEL. Meanwhile the “dumb bros who know nothing” come in and just work a body part to exhaustion and get plenty big and strong. All of the obsessing over “optimal” makes many people forget what really matters, WORKING HARD.

[@jeffbunnell9961]

5-9 sets is about the volume I made for my little brother who struggles to get to the gym mainly because he's struggling with mental health. It's 2 days per week full body. The main issue is his diet is garbage but he's at least at a healthy bodyweight and not obese.

[@Flahtort]

If Kid hates gym, it's ok to do 5 sets per week.

[@erickfernando18]

A lot of people dont really like gym, so its great if it works for him 💪

[@Dehura]

Im good with 60 to 80 % of my maximum gains. 👍

[@TravisH-nm9fy]

I want to know where else in life these gymcels use this "maximum gains" mentality. When they have a headache do they take the maximum dose of ibuprofen ? When they get a job do they work 80 hours per week because "gotta maximize my results bro"

[@Dr__Pak]

Maximizing can be fun but I do agree that some people do miss the forrest for their tree and I do love how it just applies to muscle gain (vs finances etc)

[@CathyBojould]

It would be even worse because of diminishing returns. It would be like if your job asked you to work twice as many hours for 20% more pay. Nobody is taking that offer but when it comes to exercise people lose sight of all logic. Usually because their motivation stems from insecurity.

[@CeroAshura]

​@@CathyBojould That the way taxes work already once you exceed overtime thresholds.

[@FitDadMD]

This is central to my life is most aspects, and my YT content. You can maximize 1 thing.. or get 70-80% out of several things with the same time and effort…

[@ryandeffley7652]

I have embraced the "minimum" approach a lot more. 1) Full body 3x per week with only 12 working sets and 3 sets of sled after as a finisher. Such low volume doesn't even feel like work, but the progress is great. 2) I've been spreading my walking steps out over the whole day. Doing the "walking snacks" vs one long trek to hit 12-15K is way easier.

[@billyshavers7806]

Thanx man I'm 62 yrs old I've been doing fullbody since 15 yrs old never used drugs or creatine or really any kind of sups 9-12 sets per bodypart it worked for guys in the 40s and 50s and those guys were strong healthy and jacked im 5ft9 and weigh 193lbs with 32 waist mostly compound movements

[@steelphantom9105]

Can you share your exact program with us?

[@MrB16Nick]

Re mlk, i first saw you hanging out with Dr Mike. Followed you from there to your own channel. With your advice, asteia, scientific malakies ktl you should be CRUSHING IT. I'm not happy to see you languishing at a few K subscribers. Φέρε δεκα Ρουμάνες up in there, hook the casuals and let's make a star out of you, gmt. Yours in minimal gains, Neoclis. p.s. keep going off the rails on the close, fm.. it's funny as F.

[@wombatpuppy4436]

Love that the videos keep coming!

[@josemarialaguinge]

Really underrated videos man.

[@seriousblue6017]

Great sense of humor and informative, really enjoying the wacky commentary! 🤣

[@MarcelDriessen-vw5op]

As we are probably chasing a fixed amount of muscle that we can add, being optimal will get you there sooner,, but by year 4 with a minimalistic approach you will start gaining on them as they are chasing the slightest improvements..

[@dankid1742]

I bet a good way to go is MED on everything and then specialize in one or two body parts training at or near max recoverable volume.

[@benjaminmiller3075]

I'm using myoreps to add gains on 3-4 days a week full body. Basically jam through two working sets, push pull/ hinge squat using supersets.

[@bluecollargains]

Super dope template! Thank you for this 💪🏽

[@Bodyknowledge77]

Nice stuff. Been training since 93' consistently and still learning, being reminded, and considering.

[@frankv7068]

Nice watch !

[@andreasbodman4892]

Great video!! Love your approach to really dig into what matters the most for result and not make it over complicated. You are the king !!

[@bioresadent]

First!!! Interesing topic, thanks doc!

[@AlphaLionTrillionaire]

Still waiting for that quick lower body workout my brother in Christ

[@Dr__Pak]

Im waiting for Milo to release his video so I can just send you to him (he has a top one coming soon)

[@AlphaLionTrillionaire]

@@Dr__Pak holy shit I'm being passed in circles here I feel like a whore

[@danielgold3186]

A small question, do you have to count weekly shoulder sets by heads separately or together and thank you very much for the content, I really enjoy every minute

[@KrwiomoczBogurodzicy]

Escalating Density Training (EDT) is even more efficient.

[@samuelyeo5450]

Hi brother, just a suggestion - like the video content, but it might help to have small font bullet points somewhere on the screen at all times. Otherwise, esp for viewers who jump forward and back, it's a bit difficult to follow or recall key points at different times. Cheers mate, great and informative content

[@tommytatro5495]

You’re so based, Dr. Pak

[@GDoggy-em2xc]

It’s such a relief to no longer care about or train for hypertrophy. I just want to get stronger.

[@jeffbunnell9961]

Even in a hypertrophy program you should be getting stronger in some way in the movements you choose, since bigger muscles produce more force. Or do you mean strength specifically in the powerlifts?

[@mertonhirsch4734]

I've had beginners gain 30 pounds of muscle in 2 years doing 20 total sets a week with one press, pulldowns or pullups and squats and only going to failure incidentally (because they progressively overloaded and eventually couldn't hit all their reps). Most sets were done 5-10% below capacity (ie if they could incline press 100 for 10, they did 90-95 for 10, or 100 for 6-8). I might add 45 degree back raises into a warmup. Usually start double progressions doing 3 sets progressing from 6-10 reps. Progressive overload trumps failure. It allows for more frequency, and you will either gain muscle and strength without ever failing, or you will eventually approach failure with your progressive overload.

[@FitDadMD]

Yea it’s just one form of progressive overload, but you have to get close to failure. You can start with 5 lbs bench and increase 1 pound each week and expect to have growth. Pushing to failure ensures that you are always progressively overloading and seeing the progress, rather than stopping at 10 reps when you could have done 20, and then it takes you several weeks to catch up to where you could have already been.

[@XTheSpartanX7]

I love this way of training.

[@arunmaudgil]

Do you think leaning toward the minimum effective dose would also be a good idea for athletes who’s priority is a different sport and they don’t want to be too fatigued for training that sport, still want to use strength training to supplement their sport or even just to look a bit more jacked? Or would you suggest something else in that scenario?

[@erickfernando18]

Thats a perfectly sound approach, Minimum dose can be a kick start to support your sport background

[@mattc4266]

Great video dr pak

[@bloodysath]

Boy, that escalated quickly 😂

[@Alpito123]

This video came perfekt before my Japan trip. Lets go 4 sets 😂

[@Dram1984]

This is where I am. I’m in my 40’s, kids, work, family, etc… I just want to look good and be healthy. 3x a week works for me. I know it’s not “optimal” but I don’t care :)

[@Anandfulness]

3x fullbody per week is what is optimal for me. It's the only split keeps my enjoyment high. (Leg days suck)

[@CazzoneMagrolino]

This conetn si gold. You boht have the humor and provide quality content!

[@Alex55455]

Cool to know that MEV is as low as 4 sets but if you are super busy and don’t have much time you still wanna aim to do more than that (more like 6-8 sets) since squeezing in a few extra sets doesn’t take that much extra time especially if you incorporate antagonistic supersets. Try to avoid been too minimalistic.

[@mikekelly6603]

Nice vid. I'd love one about MED for just strength gains(not hypertrophy). My sport and maybe age(50s) leave so little energy to recover that I wonder how little can I do to just gain strength?

[@rairundemps]

Thanks!

[@ayeshavlogsfun]

What's your point of view about training to failure

[@no_limitations]

Great Video as per usual. Quick question because I have the statistical literacy of a highschooler: How confident are we that 2 sets per week would yield something in the ballpark of 60% of gains and not something like 20% or negative 5%? Does the data suggest a degree of individual variability in minimum effective dose? How surprised would you be to find individuals that do not meaningfully respond to a dose of 2-5 sets/week after the current research?

[@glenoh88]

The least you need to do is best done after a coma. A twitch of the calves paired with a protein shake will grow those calf muscles! BTW, I challenge the notion that muscles take a long time to grow. We just aren’t noticing the changes…if you get stronger/faster etc, some muscle probably grew…if it’s .000001 gram, it grew! I work out hard, but the fact that someone actually spent the time taken to get a PHD to optimize lifting to build aesthetics baffles me. Just be an active mammal that needs to move to live prolly saves lives…..

[@michaelgrabowski2633]

Regarding efficiency and Volume what do you think about straight sets vs. ramping sets. I personally prefer a ramp where I keep the reps the same but use more weight from set to set (160x5, 170x5, 180x5, 190x5, 200x max). Is there any dis/advantage using these scheme comparing to straight sets (here 180x5 for 5 sets) when volume/total load are the same (here: 4500lbs in both schemes)

[@horaiyo]

Have there been studies that kept the volume the same but experimented with lower exertions (RPE 6-8)? Just something I've been thinking about as someone with a home gym (i.e. no machines) and a high recovery cost from squats/deads over RPE 8.

[@thanosxypolytos4093]

Here since day one skrou 6k!

[@Drokster]

Is it a fair assumption to assume that the number of sets is roughly equal for both upper body and lower body to get "most" gains? Dr Mike has his maintenance volume landmarks that basically land us in this effective range with the only real exception being quads at about 6 sets. What are your thoughts there on if some muscles should be on the higher end vs others just historically, anecdotally, etc

[@Dr__Pak]

I think your own experience with how well different muscle groups recover for you is a more solid way to go about things vs using arbitrary volume landmarks (no shade thrown to the good Dr, Dr Mike whatsoever, we love him here at Dr.Pak™). As it stands I do not see any major reasons why one muscle group would require more/less volume than other muscle groups, besides personal preference/previous volume tolerance etc. That said, given the current literature on single sets and growth, it's unlikely that you're not hitting min effective volume with 4-6 sets per week.

[@Drokster]

@@Dr__Pak Ack. Got it 🫡 Appreciate the response! I'll be looking out for that lower body min dose workout video I'm sure you already have cookin 👀 content has been 🔥💯 more emojis boosts the algo right? 🍻 Seriously though you're doing great. Solid content right out of the gate

[@amysmith3556]

*goes to fight an medical doctor that crosses my path*

[@RezzGaming]

What I don't understand is that you get the most of your growth in your first set, but than still need multiple sets to make progress. Also does this minimum effective dose imply that I can make gains with these amount of sets forever? Why do people stall and need to increase sets?

[@FitDadMD]

Well, there are other ways to progressively overload, but those pushing their genetic potential limits might be more the ones digging into the nitty gritty of hitting all options of overload

[@tihomirrubil655]

Good stuff Pak, I hope the police don't find you and that you completed the set within Tom Platz's expectations

[@HITsweden]

Please go through the reaserch for us

[@holisticsapien7466]

Dr PAK I work in house moving carrying furniture and boxes, can I still build a good amount of muscle? Stressing me out lol

[@beyond_hjaemmetraening]

Hahaha very funny and useful 😂❤

[@paulgaras2606]

Does this range apply to smaller muscles like the forearms and calves?

[@Dr__Pak]

Yup

[@brianjackson4177]

I assume this wouldn’t be a good idea when cutting?

[@coreyThompson-om1uu]

Yo pak…. Is strength gains pretty similar 60% gains 5 sets or is mev different for that I assume lots of overlap…

[@TheHybrid350]

Great

[@wesrobinson7506]

Hey Dr. Pak, does the 4-6 sets minimum effective volume hold true for advanced athletes? Or does it shift higher? Thank you!

[@Dr__Pak]

On average, it seems like it does

[@wesrobinson7506]

@@Dr__Pak thanks Dr. Pak!

[@papaspaulding]

I think I got the instruction wrong? I went to my Dr, slapped him and told him I want more sets? I think he misheard? as now im on a register and awaiting a court date

[@Sunesha]

I still want develop strength and muscle, but as I am older and also want do other sports. I taken up mountsainbike. Strength helps a lot. Is there any research what minium effect dose effects change if you focus on other sports?

[@Sunesha]

if you do other sports, excuse my grammar

[@Sunesha]

What mean is that hypertrophy is always almost mention in isolation. I would guess there many that focus other just that sportwise. Especially when just not cardio like sports but demanding some explosive momevements, soccer, tennis, basketball and so on. I myself plan leg session so I have rest day between my mountainbike stuff

[@OhDevBeard]

How would something like myo reps play into percentage-of-gains-gained? Like one activation set with say 5 cluster sets of myo-reps done 2-3x per week. What gains percentage could someone see from that approach? Thanks!

[@Omar1066]

1 Myo rep series = 3 sets according to the Tampa Uni study

[@OhDevBeard]

@@Omar1066 "series" = the cluster set part of the set? Or like the whole thing; activation set + cluster sets? I've been playing with them a bit and have been curious as to what the intensity translates to in normal straight set standards. Thanks!

[@Omar1066]

@@OhDevBeard I believe it’s the whole thing

[@dymbus]

Halo, this is Todor Ralev, I got this number from Hassan

[@stavros_hmgk]

5:01 Το χιούμορ σου, ρε μαλάκα... 😂 Μ' αρέσει όμως χαχα.

[@heidiswisher2044]

👍

[@darthvinus9963]

Roids

[@retsim_x]

Today's takeaway is that I should just do anther 5 reps.

[@robc2]

Please get a new microphone

[@pretty_flaco]

1+ subscriber 🫡

[@finervintage]

"""""meta joke""""" lmao