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Dr. Pak
Добавлен 21 июл 2023
Making gains, made easy. Your home for evidence-based Anti-Overthinking™ lifting information.
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Viewer discretion is advised.
Real doctor* no gimmicks.
*t&c apply - not a Medical doctor but a real one tho.
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Viewer discretion is advised.
Real doctor* no gimmicks.
*t&c apply - not a Medical doctor but a real one tho.
The TRUTH About Training Volume (New Study)
Real doctor, Dr. Pak, talks about the latest volume meta on strength and hypertrophy, featuring Josh Pelland, PhD(c) from @datadrivenstrength.
Follow Josh: josh.datadrivenstrength
The paper: sportrxiv.org/index.php/server/preprint/view/460
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Our muscle growth app, MyoAdapt is launching very soon!
Sign up to get notified when it's out: myoadapt.com/
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Raskol Apparel - Code: DRPAK for 10% off
Main store: raskolapparel.com/
Europe store: raskolapparel.eu/
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Free Minimum Effective Dose Strength and Hypertrophy templates at:
www.minimumdosetraining.com/
or on the Boostcamp app:
boostcamp.app/#drpak
(code: DRPAK)
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Follow Josh: josh.datadrivenstrength
The paper: sportrxiv.org/index.php/server/preprint/view/460
----------------------
Our muscle growth app, MyoAdapt is launching very soon!
Sign up to get notified when it's out: myoadapt.com/
----------------------
Raskol Apparel - Code: DRPAK for 10% off
Main store: raskolapparel.com/
Europe store: raskolapparel.eu/
----------------------
Free Minimum Effective Dose Strength and Hypertrophy templates at:
www.minimumdosetraining.com/
or on the Boostcamp app:
boostcamp.app/#drpak
(code: DRPAK)
--------------------...
Просмотров: 6 087
Видео
I Tested The Knowledge of Gym Bros (Muscle Science Fact or Fiction)
Просмотров 7 тыс.7 часов назад
Real doctor, Dr. Pak, visits commercial gyms and tests people's muscle growth knowledge. We OUTSIDE babyyyy Our muscle growth app, MyoAdapt is launching very soon! Sign up to get notified when it's out: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Dose Strength and Hypertrophy templates at: www.minim...
I Was WRONG About Building Muscle
Просмотров 16 тыс.16 часов назад
Real doctor, Dr. Pak, talks about his biggest mistakes as a beginner lifter that wasted his time and led to less than idea muscle gains. Our muscle growth app, MyoAdapt is launching very soon! Sign up to get notified when it's out: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Dose Strength and Hypert...
Experts LIED! The Most USELESS Muscle Growth Ideas
Просмотров 12 тыс.День назад
No clickbait fr fr Real doctor, Dr. Pak, breaks down supposed "game changing" muscle growth ideas that are likely a waste of time. Our muscle growth app, MyoAdapt is launching very soon! Sign up to get notified when it's out: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Dose Strength and Hypertrophy ...
Muscle Growth MYTHS You Still Believe (But Shouldn't)
Просмотров 13 тыс.14 дней назад
Real doctor, Dr. Pak, goes over some bro science myths that refuse to die. Why are these STILL a thing?! It's 2024. FOR THE LOVE OF GOD. Our muscle growth app, MyoAdapt is launching very soon! Sign up to get notified when it's out: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Training Dose Strength a...
THE UGLY TRUTH: WEED and Muscle GROWTH (Science Explained)
Просмотров 33 тыс.14 дней назад
Real doctor, Dr. Pak, talks about the devil's lettuce and whether it will ruin your gains. If you're a stoner, park a jοint in my name. The BEST app for making gains coming soon! Express interest at: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Training Dose Strength and Hypertrophy templates at: www...
5 Muscle Growth Ideas Science Recently Discovered
Просмотров 21 тыс.21 день назад
Real doctor, Dr. Pak, explains how science has changed the way we lift. The BEST app for making gains coming soon! Express interest at: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Training Dose Strength and Hypertrophy templates at: www.minimumdosetraining.com/ or on the Boostcamp app: boostcamp.app...
Is Push Pull Legs DEAD? (Ranking Muscle Growth Splits)
Просмотров 36 тыс.21 день назад
Real doctor, Dr. Pak, ranks the BEST workout splits for muscle growth. Enjoy the ment. The BEST app for making gains coming soon! Express interest at: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Training Dose Strength and Hypertrophy templates at: www.minimumdosetraining.com/ or on the Boostcamp app...
We Didn’t See This Coming (NEW STUDY)
Просмотров 13 тыс.28 дней назад
We just pre-printed our new study on Full ROM vs Lengthened Partials in trained participants. Were lengthened partials just a hoax because they only work in beginners? Is FULL ROM BACK? The study (pre-print): sportrxiv.org/index.php/server/preprint/view/455 The BEST app for making gains coming soon! Express interest at: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolap...
The BEST Way To Get JACKED and STRONG (ft Dr. Eric Helms)
Просмотров 23 тыс.Месяц назад
Real doctors, Dr. Eric Helms and Dr. Pak, sit down for an emotional chat on the best way to gain muscle and strength simultaneously (using science). The BEST app for making gains coming soon! Express interest at: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Training Dose Strength and Hypertrophy temp...
WASTING MUSCLE GROWTH: Classic Exercises You're Doing WRONG
Просмотров 16 тыс.Месяц назад
In this video, real doctor, Dr. Pak discusses common mistakes people make while performing classic exercises, potentially missing out on gains. Coaching enquiries: www.drpak.com/coaching The BEST app for making gains coming soon! Express interest at: myoadapt.com/ Raskol Apparel - Code: DRPAK for 10% off Main store: raskolapparel.com/ Europe store: raskolapparel.eu/ Free Minimum Effective Train...
5 COMMON Muscle Growth Mistakes (ft Dr. Mike Israetel)
Просмотров 17 тыс.Месяц назад
5 COMMON Muscle Growth Mistakes (ft Dr. Mike Israetel)
Why You SHOULDN'T Get Shredded (ft Dr. Eric Helms)
Просмотров 33 тыс.Месяц назад
Why You SHOULDN'T Get Shredded (ft Dr. Eric Helms)
Real Doctor Reacts to JOE FAZER’S Unhealthy Food List
Просмотров 6 тыс.2 месяца назад
Real Doctor Reacts to JOE FAZER’S Unhealthy Food List
STEROID GAINS Without The Risks?! (Science Explained)
Просмотров 8 тыс.2 месяца назад
STEROID GAINS Without The Risks?! (Science Explained)
OVERRATED Muscle Growth Ideas (ft Dr. Mike Israetel)
Просмотров 127 тыс.2 месяца назад
OVERRATED Muscle Growth Ideas (ft Dr. Mike Israetel)
Ranking The BEST and WORST Barbell Lifts (ft. Omar Isuf)
Просмотров 8 тыс.2 месяца назад
Ranking The BEST and WORST Barbell Lifts (ft. Omar Isuf)
My Free SUPERSET Program For Muscle Growth
Просмотров 10 тыс.2 месяца назад
My Free SUPERSET Program For Muscle Growth
OUTDATED: 5 Muscle “Truths” Science Recently Debunked
Просмотров 32 тыс.3 месяца назад
OUTDATED: 5 Muscle “Truths” Science Recently Debunked
Did Chris Williamson and James Smith SCAM You?
Просмотров 42 тыс.3 месяца назад
Did Chris Williamson and James Smith SCAM You?
The WORST Muscle Growth Trends (ft Dr. Mike Israetel)
Просмотров 68 тыс.3 месяца назад
The WORST Muscle Growth Trends (ft Dr. Mike Israetel)
The Most Overhyped Muscle Growth Ideas (ft. Jeff Nippard)
Просмотров 136 тыс.3 месяца назад
The Most Overhyped Muscle Growth Ideas (ft. Jeff Nippard)
Sport Scientists VS ENTIRE GYM (ft Dr. Milo Wolf)
Просмотров 10 тыс.4 месяца назад
Sport Scientists VS ENTIRE GYM (ft Dr. Milo Wolf)
Gain Muscle 40% FASTER (ft Dr. Brad Schoenfeld)
Просмотров 33 тыс.4 месяца назад
Gain Muscle 40% FASTER (ft Dr. Brad Schoenfeld)
Why You Suck At Training for Muscle Growth (And How To Fix It)
Просмотров 8 тыс.4 месяца назад
Why You Suck At Training for Muscle Growth (And How To Fix It)
The COOLEST and MOST CRINGE Gym Exercises Ranked
Просмотров 10 тыс.4 месяца назад
The COOLEST and MOST CRINGE Gym Exercises Ranked
Five UNDERRATED Exercises For MUSCLE GROWTH (MUST TRY!)
Просмотров 9 тыс.4 месяца назад
Five UNDERRATED Exercises For MUSCLE GROWTH (MUST TRY!)
Only question this raises for me is, if the average minimum dose for response is 5-10 fractional sets per week per muscle, how did mike mentzer students reportedly make good gains with like max. 3 sets per 20 days in his “ideal routine” or whatever it was called. I cant rly tell how its possible other than they actually either didnt train that way or didnt make gains and it seems theres too many people reporting for it to be likely. Shits weird lowk.
Really want to see how these studies are impacted by calorie consumption
How did they define meaningful in their analysis?
"Less stress" Meanwhile im looking out the window trying to figure out what tf that noise was that im pretty sure i heard Edit: ya, what he said in the middle of the video
*yawn* Studies continue to be useless
Lol. Not only do these studies have multiple short-commings, but the volume dosage is all case by case basis. Everyone's life style / age etc is different. It behooves you to just take scientific recommendations at face value and to not experiment for yourself. How much stress can you handle while still recovering to get the adaptation desired. True self reflection or a great coach is that's required to figure this out.
How about you do the minimal weekly dose for hypertrophy + the minimal weekly dose for strenght? So can we get the best from both worlds?
So if you rest and eat adequately, is there no such thing as overtraining?
5 HOURS to listen about the study!?!? naaaah. I'll stick to the minimum effective dose, which is this video.
Just curious why you're wearing the nasal strips in your vids recently? I use them for sleep and noticed it helped a lot with snoring (my wife noticed).
Mmmmmno! 52 sets per muscle, per week!!! (insert Dr Pak lifting a static exercise bike)
Jerry Brainum is right. He been at this for 60 years. These guys are punks
This literally sent me to sleep
Why don’t the datadrivenstrength guys look like they lift
5-3-1 ftw?
Great
For muscle gains you get pretty much the same results with less weight and more reps vs more weight and less reps. I’m going to save my joints and go with less weight and more reps…..even though I don’t care about how much muscle I gain, even if I’ve gained 4 pounds of muscle in 4.5 months. If I can bench press 75 pounds (dumbbells) I’d do 55-60 pounds instead.
So more is still more. Especially as a low-responder (like me) I think you must be at least at 12 sets per week per muscle. Well, at least it's what I am trying after being on a plateau for too long.
what's that patch people wearing on their nose?
What happend to your face dr pak?
he turned into a sigma skibidi toilet alpha
so mike mentzer is always right?
Dr. Pak friendly ah. On everything!
Hey Dr. Pak, when discussing the efficiency table and noting additional sets to see growth… are you talking about 6 or 8.5 additional sets from minimum effective volume (4 sets) or is it relative to what volume was completed before? I’m a bit confused on the baseline level that Table 2A refers to in the right sided column
Dr. Pak, are your tibialis anterior gains on point?
Why is this sht not settled yet? It's not like there are that many variables.
What about progressive overload? How you gonna progress on unlimited sets, I think the person who progresses their lifts more is going to have a better physique in most cases (if natural)
Add volume with circuits 👍, your welcome...
Mike Mentzer was right! .
What I miss in these volume studies is the interference of doing these super high volumes for multiple bodyparts. To me it makes sense that when training mainly one bodypart that you can absolutely crush that muscle and make better results the more you do. But once you do that for a lot of muscle groups I feel like recovery has to hinder us at a certain point.
The take away is that it is about 'recoverable volume' on the muscle itself. ie theoretically if you could train every muscle group with 40+ sets per week you wont see any drop off in gains on account of working the muscle with too much volume, you'll actually make incrementally more gains. Although the reality in the real world being there is no way to incorporate that volume into a split without beating up your overall body and frying your CNS, which ultimately will lead to loosing gains. but not on account of the volume itself. On account of the bodies inability to sustain that volume It's about eliminating variables such as volume on the muscle by itself being a limiting factor of gains. of which we are starting to see it isn't. Then how you use that in your own training is up to you in managing recovery and fatigue, but sheer volume by itself in a vacum isnt limiting gains
Hey doc, on preacher curls because the biceps are shortened at the shoulder, would using a hammer or reverse grip make it a better lift for brachialis and brachioradialis rather than the biceps? Maybe a incline curl / behind the back cable curl would be more suitable for the biceps?
But what are "meaningful" gains? Everyone uses that term but I think it says nothing.
After 5 years of lifting, meaningful gains don't exists, no idea how a short study produces it lol
‘Just lift the weights’. smdh Because nobody has time constraints or other limitations? Seriously - where does, for example, an intermediate lifter go from his current position? Just lift the weights? Okay - doing more sets or reps or both? If more sets, more high rep sets? More low rep sets? If more reps, how many more reps? Maybe just more TUT? Closer to failure? Beyond failure with rest/pause? Multiple failure with drop sets? Slow eccentrics? Focus on lengthened partials? Mimic powerlifters? Mimic bodybuilders? Do CrossFit (okay, always no)? Circuit training? Compounds or isolated first? There are many reasons someone might have that require them to be as efficient as possible with their workouts while wanting to maximize gains, so for just one example, what if the only possible options for working out are two consecutive days, i.e., Sat/Sun, because of 10-15 hour workdays? What’s the best consecutive day, once/week split - upper body one day, lower body next day? Anterior then posterior? Left side then right side? All upper & lower body push day then all upper & lower body pull day? In theory, and even motivationally, ‘just lift the weights’ is a great philosophy and mindset. In reality, and especially in this example, NO one wants to work harder than they have to when time is limited and another 50-70 hour week is next on the schedule.
This might explain why calisthenics athletes are so jacked. Most of them are doing high frequency high volume
Look also at the gymnasts,all they do is rings😂
Gymnasts have elite genetics that's why they make it to the top of the sport, not because they do endless sets of dips and pullups
@@jakemaxwell2800 even the ones that don't make the cut still look great,I know a few
@@jakemaxwell2800 what are you talking about? has nothing to do with genetics, they just put in the work to get to that level. explain gymnasts that ARENT at the top of the sport and have amazing physiques. we have known for a long time that high frequency, high volume workouts can give you that jacked body - to the point that even prisoners implement this style of training and have great physiques as well.
@@GRmasterpiece Anybody who makes it to the Olympics is genetically gifted There is many people who do 100s of bodyweight movements everyday and don't look like elite gymnasts and never could We have known since the 40's that frequency is an individual factor (genetics) and intensity of effort drives muscle growth, not amount or volume.
Thank you dr. Pak for blessing us with free game.
Yeee do low volum and stay small 😉 arnold and tousend of Bodybuilder go to the gym 3/4 hours for nothing 😂
Arnold was a professional bodybuilder, great genetics and full of drugs, not applicable for average Joe with a life outside the gym. Stay small minded
skibidi toilet
@@jakemaxwell2800 Arnold and other athletes had everything you are talking about and could train 3/4 hours just their backs and regular normal people can train 2 sets per muscle every 2/3 days? I believed in these fairy tales for a long time. Maybe one day you will understand it too.
@@wojtekwo534 You are living in a fairy tale
Didn’t know TimtheTatMan did workout videos 😅😅
... What does it says on the bottom half of that pink T-shirt ?
Would be good if you can explain exponentiated ratio and how to interpret them in this context.
We need to start having an engineers take on this, translated/communicated for us by a marketing specialist approach….science and knowledge is good, but implementation for desired result and clear communication of such is much need. These convos focus too much on the “what we think we know”….need more “here’s what you can do/how to use it”. Please keep up the great work….this comment is just my opinion on what breaking from “fitness nerd” through to “mainstream fitness audience” would take.
Thats why olivia reeves is doing 4-10sets per week bc high volume is best. (For strenght😉) Brad schoenfeldt lab gets always double amount of gain vs rest of the world any lab. He is that good.. Or somebody should ask some guestions..? nobody in that "evidence base community" will not do that.. 2.7 low volume, 4.7 moderate volume and high 4.8% and results was somehow "high volume is best." That goes to in error marginal calculation mistake etc... 52 sets, trust me bro. Brad.
Maybe it was about the volume we made along the way
Sounds like something someone in the pocket of big volume would say
The true treasure was the sets we did along the way
Maybe the real volume was the intense sets and reps we made along the way.
Is high volume for a few muscle groups really that worth it though? Especially if youre training a big muscle with 40+ sets and everything else is on the backburner, maybe your legs grow a milimetre faster, but the rest of your body slows to a crawl in terms of progression. Speaking of progression, ive tried the 25, 20, even 15 sets and ive always grown faster in terms of strength in hypertrophy specific exercises with as little as 4-6 direct sets a week
No shit that's because you had less fatigue. You were probably growing slower tho
@@AlphaLionTrillionaire would i be though?gaining 2 to 3 reps at a time per movement per week vs 1 or 1/2 a rep, idkkk
It'd be super cool to have some insights on volume vs calorie intake. I.E. is it worth doing any more volume than MEV when in a deficit or does the growth slow down so much it's a waste of time?
This video is clearly misinformation. We all know what we truly need. 52 sets of lengthened partials!!
How many minutes before another study that says something diff??
It's not really saying anything different to the previous study. The thumbnail and introduction were basically misleading clickbait to make you watch.
And then Mr. Intensity Variable shows up and throws a wrench into all of these studies results...........
I recently cut my volume in half and upped the weight. I haven't been doing it long enough to gather any data, but the nice thing is my workouts take ~half the time. I will see in the next 12 weeks or so if it is effective for me.
counting indirect work as half a set is hella generous
tbh it depends chinups for me feel like direct work for biceps but they probably had it as indirect so depending on the exercise its less or more
Your joints do all the sets lol
@@jakemaxwell2800 yes but depending on the motion the secondary joint could go through full rom or even less then half rom
Marty Gallagher is good example that for maximum strength you don’t need lots of volume necessarily
Along All right was mentzer mike guess i
No, watch the whole video not just the introduction.
@@asprinklingofclouds joke a was this know i
@@asprinklingofclouds🤓🤓🤓🤓🤓