Uploaded January 2024 | Updated September 2026, 6 hours ago
In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results.
*TIME STAMPS*
00:00:00 - Intro and Plugs
00:15:49 - Dr. Pak Intro, Bio and Projects
00:34:14 - Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy
Narrative review: sportrxiv.org/index.php/server/preprint/view/349/718
Bench vs. incline study mentioned: pubmed.ncbi.nlm.nih.gov/32922646
00:59:14 - Technique: Tempo/Eccentric and Concentric Movement
01:16:14 - Minimum Effective Dose - Overview
01:24:51 - Dr. Pak's PhD Research - Implications for MED
Pak’s meta: pubmed.ncbi.nlm.nih.gov/31797219
Pak’s doctoral research: frontiersin.org/articles/10.3389/fspor.2021.713655/full
01:41:18 - Why Should We Care about MED?
01:52:01 - How Does MED Change Over Time?
01:59:53 - Audio Q&A
Bickel study: pubmed.ncbi.nlm.nih.gov/21131862
02:13:22 - Social Media Q&A
02:30:47 - Outro
Follow Pak:
minimumdosetraining.com
instagram.com/dr__pak
youtube.com/@Dr__Pak
*RECOMMENDATIONS AND MORE FROM SBS*
Coaching: strongerbyscience.com/coaching
Bulksupplements.com: SBSPOD = 5% discount
MacroFactor nutrition app: macrofactorapp.com
MASS research review: massresearchreview.com
Stronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity
Stronger by Science subreddit: reddit.com/r/StrongerByScience
Send your Q&A questions to podcast@strongerbyscience.com
In this episode, Greg is joined by Dr. Patroklos Androulakis-Korakakis (Dr. Pak) to discuss his research on minimum effective dose training, and his recent narrative review on optimizing exercise technique for muscle growth. While this episode does dig into the research, the lads tried to keep a clear focus on actionable takeaways to help you improve your training results.
*TIME STAMPS*
00:00:00 - Intro and Plugs
00:15:49 - Dr. Pak Intro, Bio and Projects
00:34:14 - Dr. Pak's Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy
Narrative review: sportrxiv.org/index.php/server/preprint/view/349/718
Bench vs. incline study mentioned: pubmed.ncbi.nlm.nih.gov/32922646
00:59:14 - Technique: Tempo/Eccentric and Concentric Movement
01:16:14 - Minimum Effective Dose - Overview
01:24:51 - Dr. Pak's PhD Research - Implications for MED
Pak’s meta: pubmed.ncbi.nlm.nih.gov/31797219
Pak’s doctoral research: frontiersin.org/articles/10.3389/fspor.2021.713655/full
01:41:18 - Why Should We Care about MED?
01:52:01 - How Does MED Change Over Time?
01:59:53 - Audio Q&A
Bickel study: pubmed.ncbi.nlm.nih.gov/21131862
02:13:22 - Social Media Q&A
02:30:47 - Outro
Follow Pak:
minimumdosetraining.com
instagram.com/dr__pak
youtube.com/@Dr__Pak
*RECOMMENDATIONS AND MORE FROM SBS*
Coaching: strongerbyscience.com/coaching
Bulksupplements.com: SBSPOD = 5% discount
MacroFactor nutrition app: macrofactorapp.com
MASS research review: massresearchreview.com
Stronger by Science Facebook group: facebook.com/groups/StrongerByScienceCommunity
Stronger by Science subreddit: reddit.com/r/StrongerByScience
Send your Q&A questions to podcast@strongerbyscience.com
