How to Build The Optimal Muscle Growth Program (Science Explained)

After several failed assassination attempts by both big pharma and big OverthinkingGains™️, Dr. Pak is here to help you maximize muscle growth in the simplest way possible. The DrPak™️ enterprise prides itself in catering mostly to those who don’t really care about those few extra gains and just want to get jacked and strong, however we must also make sure our Optimal™️ brothers and sisters are covered.
0:00 Intro
0:49 - Training Volume
01:54 - Exercise Selection
02:44 - Intensity
02:57 - Range of Motion
03:18 - Rep Tempo
04:49 - “Form”
05:23 - Progression
5:41 - Rep range
06:00 - Frequency
06:46 - Session difficulty wha
07:16 - Extreme volumes (20+ sets)
07:56 - Nutrition, Sleep & Stress
08:39 - Deloads
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Free Minimum Effective Training Dose Strength and Hypertrophy templates at:
www.minimumdosetraining.com/
or on the Boostcamp app:
Get my free programs on the Boostcamp app
(code: DRPAK)
boostcamp.app/
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Edited, colored by Orestis Ioannidis
Ig: orestis_ioannidis
Filmed in the Wolf's lair
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My podcast 'Muscle and Feels' with co-host Dr. Milo Wolf (@WolfCoaching) @MuscleAndFeels
Follow me on:
IG: dr__pak
ResearchGate: www.researchgate.net/profile/Patroklos-Androulakis-Korakakis
Business enquiries (consultations, coaching etc): drpak.com
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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.

[@banjodadaswheel]

At 50+ years of age, I personally prefer the Dr PAK concept of "Meaningful Gain" rather than "Optimal Gain". But all the factors other than volume, are equally applicable, in my opinion. Thanks 🙏

[@maroulakosftw2031]

The content and edit/quality of these videos, deserve millions of subs.

[@cygregory3773]

Grabbed an apple, popped this video on...what an open 😂

[@alejandrobrown1499]

👀🫵🫴🍎😂 careful bro's out here taking Apple's

[@Mathachew]

Your outros never disappoint, but that intro was unexpectedly great.

[@shakir4969]

First time here and i have to say this is increadible. jam packed with information for such a short video

[@francismackinnon4736]

Really enjoying your content. Thanks

[@xristos596]

Great video!

[@AbuZak14]

Dear Dr Pak, Great video! Can you please do a video on 80/20 optimization for the seal rows especially with a cambered swiss bar... 😊

[@LikEaPhoX81]

That subscribe edit on point Doctor.

[@user-py2ix8qm2h]

Could you do strength-focused technique videos for deadlift and bench press?

[@TheHybrid350]

Great

[@BenG-rd5wg]

Could you please tell me which exercises you would recommend for biceps, triceps and side delts? I don't know which exercises I can pick outside of behind the back cable curls/overhead extensions and lateral raises.

[@vidblancomedia]

the intros go hard

[@BostjanBavcon]

You have to live it.

[@salmankoheji1950]

Could you make a video about optimizing hypertrophy for grapplers without burning out ?

[@TheGreektrojan]

Based apple enjoyer.

[@KurokamiNajimi]

It’s annoying to execute but I make better progress stimulating all resistance curves. Example if I do a rear delt fly if I don’t do full ROM I’ll do a lengthened partial then I’ll follow that with a shortened partial by letting my hand rest on a bar

[@loganwolv3393]

Seeing all these mass monsters just really made me want to just target all of the functions of each muscle group and base my volume on that. I want asthetics more than mass, speaking of asthetics i need to lose some weight...

[@marqsblg2274]

Double progression vs dynamic double progression, what is the most optimal progression scheme?

[@pretty_flaco]

dynamic triple progression

[@gustavolealgomes5448]

You could do a program for maximum gains

[@peetos-chan2835]

💪💪💪

[@SirAlexanderdeLarge]

My apple is mine, bro!

[@heidiswisher2044]

👍

[@Yo64130]

So we dont count chin ups or rows for biceps? My pull day will suffer. I have 2 pull day workouts, where I focus on the back with 2 or 3 excercises and a shoulder related one and one bíceps ñ. St thr end. My biceps are fried after all thst pulling, I font know how I would be able to add another 2 bíceps excercises without them feeling like junk volume at that point.

[@Castro516]

As long as you’re making gains bro you’re good, more is not always better

[@Castro516]

And according to the mev/mav brought up by dr Mike you can count the back work you do that requires bicep as half sets for example, you do 6 sets of rows on a session that’s 3 sets of bicep work. Plus on the Mev (minimum effective volume) it’s actually less sets per week per muscle, I’ve been on a lower than 10 sets per week per muscle for years and been making solid gains

[@mathieuc.2789]

Count half the sets as "direct" sets, but keep in mind it's not as efficient if something is lagging.

[@limitisillusion7]

I count supinated grip pull compounds as a full bicep set and pronated grip pull compounds as half a bicep set. I've stopped bicep isolation stuff lately and just done more supinated pulls.

[@prod.bygygahurts304]

Im allergic to apples, im FUCKED.

[@user-ii7xc1ry3x]

For the algo💪

[@cantbetouched1961]

Where did u get that shirt

[@Dr__Pak]

Raskol Apparel, use code: DRPAK for 10% off

[@rasmus101ful]

See you at the vet

[@rafael_ellanios2708]

Μεγαλωσα με bro split το εκανα 4 χρονια σερι 32 σετ ονκαθε μυης

[@louisemmett1999]

Based

[@Sonic_1000]

I like a stiff bro split

[@newtoss]

Mr pak, can i ask beside from SBD volume, How much muscle group per/ week? Let’s take out SBD muscle groups (although it counts for pecs, hams and quads) , And how much SBD volume for strength and size,

[@Roy-vh9rp]

8:07 this comment about fiber make me question the rest.

[@paladindanse98]

Optimal doesn’t exist

[@KurokamiNajimi]

Yes it does it’s just not necessarily the stuff science bros recommend (sometimes it is case by case). If the argument is individual variation that would be a strawman

[@flow1188]

Goood we have ppl who know everything better

[@TheGreektrojan]

@@KurokamiNajimi More accurately, optimal does exist but there's no real way of getting there objectively. Best we can do is figure out ways to get closer to it.

[@Dr__Pak]

You know what I mean papi

[@monkeysaurus]

Bro regularly skips brain day