Dr. Pak

Created exclusive by Dr. Pak for Boostcamp, this is a 3-day per week superset based program to help you get massive muscles in 8 weeks!Watch Dr. Pak's <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=EcXYKD52ID0">YouTube video</a> about the program.Why do a superset program?Dr. Pak was part of a team that conducted a study that shows antagonist supersets results in similar increases in muscle growth, strength, and muscle endurance outcomes compared to traditional training. But the superset group only took 44 minutes per workout compared to 69 minutes for the traditional group!Several acute studies also showthat antagonist supersets found no impairment in performance compared to traditional training - and, sometimes, even an improvement.Who is Dr. Pak?Pak Androulakis Korakakis works with Stronger By Science as a Content &amp; Product Manager. As a researcher, Pak did his PhD on "the minimum effective training dose for powerlifting strength" and is currently a Visiting Scholar at the Applied Muscle Development Lab at Lehman College in New York City where he researches all things strength and hypertrophy related. As a coach, Pak works with individuals of all sporting and professional backgrounds, from beginner lifters to competitive strength and physique sports athletes.You can learn more about Dr. Pak and training information on his <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.drpak.com/">website</a>, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.instagram.com/dr__pak">instagram</a>, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@Dr__Pak">YouTube channel</a>.

SuperGains (Superset Program)

This template is aimed at lifters who want to experiment with a minimum dose training approach but do not necessarily want to do as little as possible. In addition to singles, this template contains a few back-off sets based on your top single for each training day, as well as 2x optional accessory slots for each training day at higher repetitions. You can expect to make meaningful strength increases in 6 weeks.Program OverviewThis is the SBD: Singles Only program variation. Program can be followed indefinitely (past 6 weeks).<ul><li>Day 1: Squat, Bench, and 2 optional accessories</li><li>Day 2: Deadlift, Bench, and 2 optional accessories</li><li>Day 3: Squat, Bench, and 2 optional accessories</li></ul>Who is Dr. Pak?Dr. Pak did his PhD on “the minimum dose required for 1RM strength in powerlifters“, a project dedicated to understanding what the least a powerlifter can do is and still get stronger.As part of his PhD, his lab and other collaborators undertook several studies on the topic, which included a comprehensive review of the existing scientific literature, conducting training studies, and interviewing some of the world's foremost powerlifting athletes and coaches. He also immersed himself in the subject of minimum dose training, focusing on the minimal requirements necessary for achieving significant muscle size gains.You can learn more about Dr. Pak and training information on his <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.drpak.com/">website</a>, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.instagram.com/dr__pak">instagram</a>, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@Dr__Pak">YouTube channel</a>.What does the research show?In summary, their research revealed that powerlifters or individuals trained in resistance could significantly enhance their strength for a period of 6-12 weeks by engaging in a few heavy/high intensity of effort sets for each lift weekly. Furthermore, it was found that as few as 1-4 sets per muscle group each week could lead to meaningful increases in muscle growth for both trained and untrained individuals.This does not imply that "a few sets" are all one needs indefinitely, but it suggests a viable strategy that might be beneficial when time or recovery resources are scarce, or even when training motivation is low.The document he prepared includes a series of 6-week minimum dose style "templates" for hypertrophy, 1RM Squat-Bench-Deadlift strength, and a combination of both.

Powerlifting Minimum Effective Dose Program

Dr. Pak's YouTube video about the program

This template is aimed at people who primarily care about hypertrophy and want to grow a solid amount of muscle but don't have the time or recovery resources to train with "optimal" training volumes. Watch Dr. Pak's <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=NDKpMpoQrHI">video</a> on this for more information.Program Overview<ul><li>Day 1 combines lower body with back, with exercises such as squats, hip hinges, vertical pull, and optional quad, hamstring, and calf exercises</li><li>Day 2 covers the upper body, with exercises including horizontal presses, rows for back work, side delt exercises, and optional shoulder and arm exercises</li><li>Program can be followed indefinitely (past 6 weeks)</li><li>Add an optional Day 3 every week if you like</li></ul>Who is Dr. Pak?Dr. Pak did his PhD on “the minimum dose required for 1RM strength in powerlifters“, a project dedicated to understanding what the least a powerlifter can do is and still get stronger.As part of his PhD, his lab and other collaborators undertook several studies on the topic, which included a comprehensive review of the existing scientific literature, conducting training studies, and interviewing some of the world's foremost powerlifting athletes and coaches. He also immersed himself in the subject of minimum dose training, focusing on the minimal requirements necessary for achieving significant muscle size gains.You can learn more about Dr. Pak and training information on his <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.drpak.com/">website</a>, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.instagram.com/dr__pak">instagram</a>, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@Dr__Pak">YouTube channel</a>.What does the research show?In summary, their research revealed that powerlifters or individuals trained in resistance could significantly enhance their strength for a period of 6-12 weeks by engaging in a few heavy/high intensity of effort sets for each lift weekly. Furthermore, it was found that as few as 1-4 sets per muscle group each week could lead to meaningful increases in muscle growth for both trained and untrained individuals.This does not imply that "a few sets" are all one needs indefinitely, but it suggests a viable strategy that might be beneficial when time or recovery resources are scarce, or even when training motivation is low.The document he prepared includes a series of 6-week minimum dose style "templates" for hypertrophy, 1RM Squat-Bench-Deadlift strength, and a combination of both.

Dr. Pak

Overview

Coach Pak Androulakis-Korakakis

BSc, PhD

Major Achievements

Programs (3)

SuperGains (Superset Program)

Powerlifting Minimum Effective Dose Program

Bodybuilding Minimum Effective Dose Program