Train LESS and Gain Muscle FASTER? (How to Train Smarter)

In this video Dr Milo Wolf breaks down the available research on Minimum Dose Training for hypertrophy. Can you really get most of your gains in only 1 hour per week in the gym? Check out the godfather of minimum dose; ​⁠‪@Dr__Pak‬'s channel here: / @dr__pak
References:
1. www.strongerbyscience.com/spe...
2. pubmed.ncbi.nlm.nih.gov/27433...
3. pubmed.ncbi.nlm.nih.gov/28755...
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"Train LESS and Gain Muscle FASTER? (How to Train Smarter)"
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[@artvandelay1720]

Nice april fools joke. We all know you need 52 sets per week per muscle.

[@gerym341]

At least.

[@gregorycocco9043]

@@gerym341 Nope. Not even close. “The only effective training is when the muscle is so fatigued that it can’t even contract under it’s own weight.” - broseph the bruh

[@gerym341]

@@gregorycocco9043 exactly

[@orlando9923]

That's why I do 104sets to double the gains bra

[@gerym341]

@@orlando9923 logic

[@gerym341]

Another great, great video, Doctor. Invaluable tips for making great gains. Thank you

[@thenoxz2924]

Just subscribed, love the sense of humor in this channel and the knowledge.

[@HoundStuff]

Nice work! You and Dr. P are great!

[@FTCRW]

Very useful info for my buddy who works 12/5 and whom I've been trying to get to the gym. Thanks, doc!

[@andrewkulinski1885]

ITV you mentioned a few good body weight and minimal equipment exercises (pushup, pull-up, Sissy Squat, Nordic, single leg RDL, single leg calf raise). Would love to see a full Wolf-itized Minimalist Workout!

[@georgesarreas5509]

The best thing that happened to me as i get exposed to your content (also paks ofc) is that knowing that 2 30 min sessions are enough, i do not get fomog. Which means that i do not stress going to the gym and that i actually go more because of it.Those seven hours were amazing btw!

[@GluttonforPunishment]

Second kid on the way, due October. I'm loving all of the talk about the minimum effective dose. I'm working my way into a "Bro Split" this week with shorter, more frequent workouts to see how I feel. So far, just today's chest day is down, and I am feeling like I didn't do enough - my body is ready for me to go back in and hit back and legs since I normally train full body. It's strange to walk away feeling fresh everywhere except my (sore AF) chest. I've also been on a cut, and with how I currently feel I'm hypothesizing that this will make me a lot less hungry while cutting, so this may be a big benefit.

[@scottgreen132]

Amazing content

[@Mattivxx]

You and Dr Mike from RP are my 2 favourite KZbinrs for 2 reasons. 1. You make scientific research easy to understand for people without an academic background. 2. Great sense of humour!

[@mrAngusGus]

Looking forward to your video on what are the most Optimal Ab exercises. One issue I find while doing common ab execises like Leg Raises and Cable Crunch is focusing on spinal flexion (actual function of the abs) and limiting hip flexion (which has minimal ab involvement beyond stabilization). Would be interested in hearing ways to overload the functions of the abs IE spinal flexion, tilting the pelvis posteriorly, and expanding intra abdominal pressure.

[@J4ww44d]

Yessss this would be super helpful - I also struggle with spinal flexion vs hip flexion.

[@sfarsitulumi]

I mean, sit ups / crunches do exactly what you want

[@Omar1066]

Milo’s principles seem to be that the exercise should be stable, progressively loadable, fatigue the target muscle before others and of course bias the lengthened position.

[@Yajoy-kh3kc]

At a certain point it has to become a coordination/technique issue. External constraints by exercise selection can only get you so far.

[@timmian85]

LENGTHENED PARTIAL bro, u ever heard about them? Let my man Milo spread the good word

[@jeffbunnell9961]

This interest me because my little brother struggles to adhere to a resistance training program. He's primarily a golfer and quite good at it, but I give him these recommendations just to reap some of the benefits of lifting weights.

[@magne6049]

What we really want is a full 1h video where someone follows you around with a camera when you go through the minimalist setup using your most recommended exercises. _Seeing it_ and trying to _imitate it_ is better than _hearing_ it and trying to _implement it_ oneself. (The long view time would also boost your youtube ranking.)

[@bbszabi]

I've already been doing minimal dose strength training for squats for months now, after I saw one of Dr. Pak's videos. I was afraid of regressing with such low volume, but it actually seems to be working, at least for now :)

[@G.Bfit.93]

HEAVY DUTY 💪🔥

[@alexraymond-en4dd]

A video on how to combat post workout fatigue/sleepiness would be interesting and useful.

[@Dougie.A.M]

You were joking about the logo sweater right? Right? Because uh, i think we'd buy it if you're doing merch... 👀

[@Bunia257]

Waiting for 30min home hypertrophy workout!

[@DrewBaye]

We've been telling people this for 50 years now.

[@newsean6771]

Can you make a neck hypertrophy video?

[@rafael_ellanios2708]

Plz make a workout routine split or upper body for advanced people 100+ kg with 20+ sets

[@boodgiek8146]

I'm not much of a weight lifter but after major cancer surgery I had to Wait 12weeks to lift,8 lbs dumbells I worked out with in rehab,now months later its 40lbs dumbels .I sit down and strick curl for around 20 reps each arm.i plan on working out this summer to gain more strength .like to be able to strick curl 50lbs dumbells for 20 reps each arm.maybe it will take at least 6 months and I'm hitting 65 yrs old.

[@MattReads12]

With these training and exercise studies, randomized controlled and peer-reviewed or whatever, everyone is different and there are so many variables in that regard. So every major study, they get a little bit different results. Because different people are always used in the studies. So it's hard to come to a lot of clear conclusions on things based on the studies alone because they don't take into account all the variability in each individual. So the studies keep chasing a moving target and therefore the results keep changing. Which is why individual experience has to be taken into account and not just the science.

[@wesrobinson7506]

Hey Dr. Wolf are the 60% (1-4sets) and 80% (5-9 sets) numbers for experienced lifters or novices?

[@Ivan_Mohnke]

What about the baseline characteristics of the people training? Can it be generalised for everyone

[@warrenhenning8064]

It's remarkable that you can get gains with as little as an hour a week, but if you want to go full try-hard mode, you can work up to potentially dozens of sets of week for a limited amount of time while specializing (the 52 quad sets study) and still see some meaningful upside from it. There is an unstated variable as well which is proximity to failure in each set, but assuming you hold that constant at a given value, there is a wide spectrum of programming choices that will lead to varying, positive outcomes. There are many right answers depending on your genetics, preferences, available time/lifestyle, etc.

[@Dougie.A.M]

Well put.

[@alexraymond-en4dd]

In the 52 quad sets study, how close to failure where the sets taken to?

[@srleplay]

When I was young and stupid I had a job, so I brought pair of dumbbells to my office and just did few sets here and there all day, like feeder sets. Also did bodyweight movements and I did big pauses between exercises so I don't get sweaty

[@bradturner7678]

What were the results? With something like lateral raises i can see it working, they recover quick and need the least weight to exhaust.

[@srleplay]

@@bradturner7678 You'd be surprised how good, but did went to a gym few times (varied a lot 1-3) a week so I did get some moderate weights in for like back. Beats nothing by a long shot and plenty of people have decent physique without ever lifting or doing anything for hypertrophy (sports, work), so you will 100% get there with small dumbbells (30-40) and calisthenics. And decent physique with great arms and delts is like 95% of great physique.

[@syg1886]

How many exercises per muscle per week do you recommend ?

[@hmquadros]

We don't wanna train less, we wanna train more😹😹 . We are addicts. A video of how to train more and still have decent gains would be great to people like me ✋

[@alexraymond-en4dd]

Easy, don't take the sets that close to failure. The closer you are to failure, the less volume you can do and recover.

[@TheHybrid350]

great

[@user-ii7xc1ry3x]

I have a hypothesis guys: the fluff, aka fuzz, after being forsaken by Dr Pak found himself a new host and turned into the marvellous sweater you all see here. Why does it look different you ask? I suspect it lives in symbiosis with its host and the growth potential is proportional to the host's hair: so in contrast to Dr Pak's shiny, Kuririn-like, sparkly stunning head, by associating itself with Dr Milos's breathtaking body hair, it developed into this magnificent piece of fabric.

[@umairamir-]

Dr Milo is time under tension and that suuperr-slow eccentric actually overrated and counter-productive or is it actually pretty good?

[@luxeayt6694]

Anything between 2 seconds to 8 seconds per rep is equal in terms of hypertrophy. I like doing 1 sec concentric and 2-3 sec eccentric on most exercises, some a bit more.

[@user-ii7xc1ry3x]

Counter-productive if you start taking more than 8 seconds per rep afaik. And if you take less than 2 seconds per rep you're likely leaving gains on the table.

[@Shubham1994Saroj]

I want the sweater at a huge premium. ❤❤❤❤❤

[@gokukakarot1855]

For the algorithm

[@madtitan9639]

Ya got kinda a young Santa thing going on there... Okay, so your sweater already has a good approximation of the Wolf Coaching logo down the center. What we need is a t-shirt with your sweater pattern lovingly rendered onto it... 'cause I ain't working out in a wool sweater. I'm overheating just looking at you.

[@user-nm3ug3zq1y]

A while ago you argued how that one protocol with 52 sets per week was feasible. Now we hear about lowest volumes doing quite a lot. 1-4 sets gives 60 percent of results. 5-9 gives 80 percent. 10 to 20 sets then 90 percent or more maybe? I don't see how you ever could have argued for 52 sets, given these numbers.

[@OhDevBeard]

How much progress can one make with only dumbbells? Both aesthetically and size? Just curious thanks

[@bradturner7678]

Some excercises can become awkward when adjustable dumbells get too big, but youll likely have a good physique before that is an issue. Only things id struggle with would be back and triceps training. Any dumbell tricep excercise feels awful for me, and i like to do vertical pulls, but you can do a ton of rowing with dumbells amd pullovers are solid.

[@OhDevBeard]

@@bradturner7678 word. I also have 5-90 lb power blocks. So I think I’d be good for a little while. I’ve been mixing in calisthenics too; ie: weighted pushups, etc

[@BradSchoenfailed]

If you’re training for bodybuilding you will get better results with dumbbells.

[@willmcgregor7184]

Cash in on the Sweater ! 😜

[@seban-jackedweeb5513]

FOR THEE ALGORITHM!!!

[@timmian85]

I like this video because i hate spending time with the gym, i would much rather watch Rick Boogez watch a nano-second of will tennyson and then fight with his dog for 2 hours.

[@mcdwub]

I stopped doing warmups last week and I have not measured any decrease in performance. All sets have been above 10 reps though. For squats which I did for 7 reps I did one warmup set with just bodyweight. Are there any studies measuring impact of warming up on injury risk when training for hypertrophy? With supersets, dropsets and no warmup I'm in an out of the gym in times I didn't even think were possible.

[@DANA-lx8cv]

I would say it depends on what weights you are using. I would not recommend jumping right into a 3 plate bench or a 5 plate squat without a few warm up sets. It's not just getting the muscles moving--i can just get in and go sure, but it's getting the CNS ready for heavy weights that is the key. I like my 2 hour sessions, so I'm not in a rush, but then again, I train first for strength, second for hypertrophy, so your goals may differ.

[@mcdwub]

@@DANA-lx8cv Yes, I'm not making a statement about strength training here. I would also not go for very high weights without warming up, at least not at this point.

[@catsandbarbells]

See, i actually enjoy training. How can I be as ineeficent as possible and still make the gainz?

[@18Jflesch]

Sell us the sweater

[@MiguePizar]

For the average joe is perfect, which is the majority, but for a competitive fitness or bodybuilder, especially with PD, is definitely not enough, but the thing is, just go to the gym and work hard, you will se results even if you don't do tons of sets. Best

[@tmanthemotivator]

This only works if you're under 50 after that, got to add volume

[@Pain53924]

Please make a video about best exercises for the forearms for hypertrophy.

[@logomarkz]

Weighted pullups and heavy carries.

[@Pain53924]

@@logomarkz heavy carriers are isometric exercises. Weighted pullups are compound exercises. They rely too much on the back

[@logomarkz]

@@Pain53924 that's what blew up my forearms the most, not some weird ass wrist curls.

[@BradSchoenfailed]

Wrist curl and wrist extension

[@Pain53924]

@@BradSchoenfailed nice name. I also wanted to know how i can do lengthened partials for them.

[@NotBrye]

Was wondering why my legs grew with only 1 session a week 😂

[@Dougie.A.M]

Same, yet my stupid brain still tells me I need to do more lol

[@NotBrye]

@@Dougie.A.M yeah sometimes im even wondering if i should cut down my back and chest days... I'm hitting them 3-4x a week since they are my primary focus but my legs on 1x a week showing more progress... *cries*

[@Dougie.A.M]

@@NotBrye why is it always the muscle you WANT to grow that's the hardest. *wipes my tears with dumbbell*

[@arkh1730]

i doubt u get 60% of your gains by doing 1 hour …i mean nutrition plays a role and if you trwin 1 hour per week u cant eat anything for the majority of the time then ?

[@SirAlexanderdeLarge]

Nice try, doctor Pak, I can see through that hair piece!

[@whitefang9758]

I always appreciate white pill content like this, we need more of this uplifting positivity.

[@siddhantjaiswal4231]

Sure we can make gains with 5 sets per muscle per week...but would you like to do that experiment on urself Mr. Wolf?

[@user-ii7xc1ry3x]

My man is busy experimenting with long-length partials. Let's leave this experiment to our sedentary family members and friends.

[@rinkuhero]

he's already an advanced lifter though, chances are this works better for untrained lifters, the studies usually use people who are untrained or only barely trained. so i have my doubts, but it still might do at least something. but for someone totally new to lifting, their first year just being an hour a week would probably be virtually the same in terms of muscle growth as if it were 5 hours a week.

[@siddhantjaiswal4231]

@@rinkuhero Never seen anyone with a appreciable amount of muscle training wit this low of vol..except maybe on loads of gear or some genetic freak

[@alexraymond-en4dd]

@siddhantjaiswal4231 why would he do the experiment on himself if the experiment has already been done? Also, what do you consider an appreciable amount of muscle? I do full body twice a week. For the whole week I only do 4 sets of bench, 5 sets of squat, 4 sets of row, 4 sets of vertical pull etc. I'm pretty mascular and relatively strong, especially given how little I train - I can bench 125kg and squat 160kg for a couple. Martin berkhan did even less volume, like 3 sets and he is incredibly strong and very jacked, he started the whole leangains. There is another guy on KZbin called polarity fitness who does only 2/3 sets per muscle and is pretty mascular and strong for how little he does.

[@BradSchoenfailed]

Mike Mentzer has entered the chat

[@hanu9830]

*laughs in mentzer*

[@saltyy-fn3qp]

shut your mouth

[@symmetrydprk]

use scientist outfit or me wont sub dude

[@jacklauren9359]

It’s about stress guys. Don’t get bogged down with the bs sets. They keep changing their bs mind. It’s the stress more than anything to get the adaptation you want. 2 hard sets. That’s it. Don’t listen to schonfeld studies as he has vested interest and so as his mate glute gurus bullshitter. These kants don’t have integrity and are playing politics. If u know u know