Train Smarter, not Longer

Patroklos "Pak" Androulakis-Korakakis, PhD, received his doctorate in sport science at Solent University (United Kingdom) on the topic of the minimum effective training dose for powerlifters. His research focuses on muscle strength, hypertrophy, and strength sport performance and is frequently published in peer-reviewed journals (e.g., Sports Medicine, PeerJ, Frontiers). His work has also been featured in outlets such as The New York Times and The Washington Post. An active coach, Pak has worked with hundreds of clients, including physique athletes, powerlifters, and recreationally active individuals looking to become stronger and improve their body composition. He often presents at academic conferences and private seminars across the world, including seminars for the strength and conditioning coaches from multiple sports of Team GB (the Olympic team of Great Britain). Lastly, but arguably most importantly, Pak has been lifting since the age of 15 and will continue to do so until the bitter end.

"Minimum effective dose training is a true revolution in making working out accessible for people with real lives and limited time. No one has driven that revolution more than Dr. Pak, the world's foremost expert on minimum effective dose training. His continued work has helped tens of thousands get stronger, build muscle, and transform their lives with a training approach that finally fits their schedule."—Milo Wolf, PhD, Cofounder of MyoAdapt"Dr. Pak has truly mastered the art and science of minimum effective dose training. If you care about getting the most results out of the least time in the gym, you should read this book immediately."—Jeff Nippard, BSc, Author of The Muscle Ladder and Founder of the Jeff Nippard Muscle Lab"If you want to gain muscle but are very short on time, this book by Dr. Pak is the absolute go-to for exactly this. Dr. Pak is one of the leading researchers on training volume and has fine-tuned multiple minimalist methods, both on himself and for numerous clients, allowing you to ensure amazing gains with the smallest time commitment. For those looking to gain muscle with only minutes of training per week, I can't recommend this book enough!"—Mike Israetel, PhD, Cofounder of RPStrength"While many focus on the maximal dose, or ever elusive 'optimal' dose (which we truly can't know), Dr. Pak homes in on the important concept of the minimum effective dose. Most people lose consistency because life happens and they can't keep following the program they were following. But what they don't realize is that if they did just a fraction of the work in that program, they could at least hold the line with their progress or, maybe, just maybe, even keep improving. I can't recommend this book enough to any lifter, and especially to coaches, as it is a game changer for long-term goal achievement."—Eric Helms, PhD, CSCS, WNBF Pro Natural Bodybuilder

• Chapter 1. The Science Behind the Minimum Effective DoseChapter 2. Foundations of Resistance Training Program DesignChapter 3. Foundations of Nutrition, Sleep, Stress Management, and RecoveryChapter 4. Minimum Effective Dose Training for Muscular StrengthChapter 5. Minimum Effective Dose Training for HypertrophyChapter 6. Individualizing Minimum Effective Dose Programs for Long-Term SuccessChapter 7. Training for Life: The Power of the Minimum Effective Dose