Subj: The Minimum Effective Dose – The Sweet Spot that Gives You Maximum Strength Gains, Muscle Mass, and Fat Burning with Minimal Time and Effort—————
[This Article is under construction]
I’m not talking about supplements or steroids here. I’m talking about finding the workout program that gives you the most benefit for your time in the gym.
Finding the perfect Minimum Effective Dose. This is the optimum amount of weight to lift get maximum results for your time and effort.
The variables for determining your Minimum Effective Dose are:
- Movements/lifts performed
- Weight Used
- Rep Range, Sets, Total Volume
- Training Intensity
- Training Frequency
- Programming (training method and workout routine)
What’s the perfect combination of these variables To maximize muscle gain, strength, and overall fitness in the least amount of time?
Occam’s Razor Principle – is a philosophical principle stating that nothing more than the minimum needed to accomplish something should be done. Everything more than the minimum is in vain.
I advocate lifting for health benefits. Lifting increases strength, and calms me mentally. It also improves my confidence which impacts other aspects of my life positively.
I’ve mentioned before that bodybuilding and weight training is a life enhancer. I’ve found that I can make strength and mass gains working out 3 times a week for about an hour each workout.
To maximize my results for my time invested in the gym, I focus on a few key principles:
- Lift heavy and lift moderate volume
- Increase the weight lifted each workout
- High Intensity is critical
- Adequate rest and recovery
- Adequate nutrition and calorie intake
Use Time Wisely To Maximize Results
Why spend 15 minutes doing curls when you could spend that time doing deadlifts? You see, You can use that same 15 minutes to workout 100% of your body instead of 5% of your body. Deadlifts win.
Think of things economically. You have a limited amount of time, so you need to focus on lifts that yield the most benefit.
You may have heard of the 80/20 rule. It states that 80% of your results will come from 20% of your exercises.
Enter The ‘Elite Eight’ Lifts
These lifts work the most muscle, therefore are the most efficient. That goes for all categories: Strength, Muscle Building, and Fat Burning.
They are Deadlifts, Squats, Lunges, Bench Press, Dips, Pull ups, Heavy rows, Military Press.
These are the ‘Elite Eight’ of Bodybuilding. If you only did these lifts you would build a complete, rock solid body and reap the health benefits of strength training and an active lifestyle.
Don’t waste your precious time on lifts that don’t maximize your overall results. Focus on the best, and lift hard and heavy.
My M.E.D, Minimum Effective Dose
The following is my current workout routine. I work full time, run two business, and have a girlfriend to spend time with. This workout allows me to do those things and still workout.
It features the Elite Eight lifts as the core of the routine. It’s the simplest, most effective, efficient, and time proven bodybuilding routine known to Man:
Day 1: Monday – Chest and Shoulders / 4-5 sets each / 4-12 reps
- Flat Bench
- Incline Bench
- Military Press
Day 2: Wednesday – Back / 4-5 sets each / 4-12 reps
- Deadlift (do your 5 reps then 3 sets of heavy singles 1, 1, 1 at 80-90% of your Max)
- Pull ups
Day 3: Friday – Legs / 4-5 sets each / 4-12 reps
- Front Squat
- Calve raises (do 10-25 reps each set)
Take Saturday and Sunday off. then start it all over again the following Monday. Do this for 4 weeks. Increase the weight each workout.
This routine allows me plenty of time to recover. I’ve gained strength and muscle mass in nearly every major muscle group in less than three weeks. This routine is perfect if you are busy and can only get to the gym a few times a week. I’m a believer that three days is all it takes as long as you push your self and aim to improve every workout.
Ways to find one hour three times a week. Wake up an hour earlier three times a week. Problem solved. You’ll probably accomplish more every day of the week once you start working out because you will have more energy and feel better.
Key points that will keep you on track:
- Set goals for each cycle (a cycle is 4,6, or 8 weeks of a workout. Always have a goal to reach at the end of each cycle)
- Log each workout. Keep track on your favorite workout app, a spreadsheet (I use google sheets), or good ol’ pencil and paper.
- Plan ahead for your workouts and meals. Now, I don’t mean plan out every single meal to a T, but buy in bulk so you have food stocked up. It’s cheaper and will keep you feed and energized. Also, think ahead a day or two when cooking. Cook enough so you have a day or two of left overs incase you need a quick meal or snack.
What’s your Most efficient/effective workout? Do you have a Minimum Effective Dose? Let me know in the comments below!