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.
Patroklos Androulakis-Korakakis ("Pak"), PhD, received his doctorate in sport science at Solent University (United Kingdom) on the topic of the minimum effective training dose for powerlifters, and he frequently publishes in peer-reviewed journals. His research focuses on muscle strength, hypertrophy, and strength sport performance. Androulakis-Korakakis is an active coach and has worked with hundreds of clients, including physique athletes, powerlifters, and recreationally active individuals looking to get stronger and improve their body composition. He frequently 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).
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
