Train Smarter, Not Longer

Explore the minimum effective dose of resistance training needed to see results.

It may sound too good to be true, but you can build muscle and get stronger with very little training, even if you’re a gym veteran. Train Smarter, Not Longer: The Minimum Effective Dose for Muscular Development explores how you can apply the minimum effective dose (MED) principle to resistance training, so you can be sure that you’re not wasting unnecessary time in the gym.

The theory of MED in resistance training is a valuable tool for any experience level. Find the sweet spot and create a routine that pushes you hard enough to see real results, without spending countless hours in the gym. Sample programs and practical examples included in the book help to determine the best approach for your lifestyle and goals.

The science of resistance training can seem overwhelming, but this book is designed to translate the important concepts into easily digestible chapters. The fundamentals of resistance training, nutrition, and recovery are all included, so wherever you’re at in your training journey, there’s something to be learned about how to get the most out of your routine. Not only is the information designed to be easy to read, but it’s also backed by years of scientific research.

Train Smarter, Not Longer is a tool for anyone who wants to reap the benefits of resistance training without sacrificing hours in the gym. Figure out the minimum effective dose (MED) of exercise that will get you the gains you’re looking for.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Audience

Individuals who are interested in resistance training.

Chapter 1. The Science Behind the Minimum Effective Dose
Chapter 2. Foundations of Resistance Training Program Design
Chapter 3. Foundations of Nutrition, Sleep, Stress Management, and Recovery
Chapter 4. Minimum Effective Dose Training for Muscular Strength
Chapter 5. Minimum Effective Dose Training for Hypertrophy
Chapter 6. Individualizing Minimum Effective Dose Programs for Long-Term Success
Chapter 7. Training for Life: The Power of the Minimum Effective Dose

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