E9 · The Minimum Effective Dose Of Strength Training: Frequency, Volume, Intensity, Rest

What’s the minimum effective dose of strength training for health (and aesthetic) benefits? Here is the science-based protocol that breaks down the frequency, volume, intensity, and rest periods needed for lifting the minimum amount. The Minimum Effective Dose Strength Training Guidelines Pick one exercise from each category (push, pull, legs) per day of lifting. Warm up then do 2 sets of 6 reps of each exercise. Use 70-85% of your 1RM.  Do the last set of each exercise to failure (with good form).   Rest 1 minute between sets.   Lift 2 times a week.   Take at least 2 days off between these exercise days. Total time: 20 minutes (including rest breaks and a 3-minute warm-up). Read The Article: The Minimum Effective Dose Of Strength Training Things Mentioned: The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex and Becoming Superhuman by Tim Ferris 1RM calculator FitNotes app Blood flow restriction (BFR) bands Door frame bar Connect With MindBodyDad (The Growth Kit's HQ): ⁠⁠Weekly Newsletter⁠⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠ Instagram (The Growth Kit)⁠ ⁠⁠⁠Twitter⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠ ⁠⁠⁠www.MindBodyDad.com⁠⁠Affiliate Disclosure