Dr Patroklos Androulakis-Korakakis

Dr Patroklos Androulakis-Korakakis, PhD, is a visiting scholar at the Applied Muscle Development Lab at Lehman College, NYC, coach at StrongerByScience.com and Chief Editor of REPS Research Review. He did his PhD on the minimum effective training dose for strength and his research focuses on resistance training for muscle strength and hypertrophy. As a coach, he works with individuals of all sporting and professional backgrounds, from beginner lifters to competitive strength and physique sports athletes. Follow him on Instragram and YouTube. Visit DrPak.com.

Use minimum effective dose training for greater strength gains

We’ve all been there. Life gets in the way, and you miss a few scheduled training sessions. Frustration creeps in and, if you’re anything like most people, fears that you’ll stop progressing – or worse still, begin regressing – begin to emerge.

But what if we told you that it takes less – much less – time and effort to not only maintain what you have, but also make meaningful progress. Enter Dr Patroklos Androulakis-Korakakis, PhD – AKA Dr Pak – and minimum effective dose training.

In an extensive conversation with Unfiltered contributing editor Dr Jonny Rees, PhD, Dr Pak explains how his doctoral research demonstrates you can continue improving with very little volume and time spent training. In fact, you might not even have to set foot in a gym. Armed with this knowledge, you’ll see that (lack of) time rarely provides an impediment to your strength and body composition goals.

In a world where many obsess over what’s optimal, and sometimes let the perfect be the enemy of the good, this is the antidote. Pareto would approve – find out how to get 80% of the benefits in 20% of the time in our full Unfiltered conversation.