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The Minimum Dose Effect For Strength - Dr Pak


Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I’m Dr Phil Price and on today’s episode, we have the Gains Fairy himself, Dr Pak, Strength coach, researcher, and university lecturer at Southampton Solent.

When training for both strength and endurance simultaneously we need to make sure that we are not training too much to cause an unrecoverable amount of fatigue. We don’t need those junk running miles or those unnecessary work sets. We want to do just enough that will increase performance without affecting our other training. But how do we know if we’re doing too much? This is where Dr Pak comes in as in this episode we discuss the minimum dose effect for strength training.

But before we get to the show I want to thank our sponsors, who the show would not be possible without.

Sponsor: KULT Media

Sponsor: HM24


As always, follow The Progress Theory on Instagram and Youtube, head to our website theprogresstheory.com, and check out all of our other episodes. So here is, Dr Pak.


In this episode, we discuss:

  • 1:05 - Introduction to Dr Pak

  • 4:20 - Where his research ideas around the minimum dose came from

  • 10:59 - The first pilot study on the minimum dose

  • 14:32 - What is considered a meaningful strength increase? A detailed history of scientific inquiry into the minimum dose

  • 19:38 - The effectiveness of different minimum dose protocols

  • 25:30 - Should a hypertrophy block precede a minimum dose block of training

  • 27:32 - The problem with too much volume at high intensities?

  • 30:00 - Minimum dose for hybrid training

  • 36:44 - The 2/3/1 powerlifting split programme

  • 39:16 - Aerobic training for Powerlifters and strongmen

  • 45:50 - Where to find Dr Pak online

Follow our Host / Guest

  • @theprogresstheory

  • @thepricep

  • @dr__pak


Explore these Resources or Items Mentioned in the Show

In this episode, we mentioned the following resources:

  • Dr Pak Research Profile

  • Stronger by Science website

  • Stronger by Science podcast

  • Minimumdose.training

  • Southampton Solent University

 


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