FitSaxe
Cathlete
Nursing your knee is top priority..... STS 2.0 rotation is not. Please do not jeopardise the healing process.
Bad thoughts and excess of information don't help. Take care and prompt healing to you.
STS 2.0 – New Slow Motion Rotation
- Thread starter Nabbe47
- Start date
Bad thoughts and excess of information don't help. Take care and prompt healing to you.
Nabbe47
Cathlete
The minimal effective training dose (MED), popularized by Tim Ferris in his 2010 book The 4-Hour Body and extensively studied by exercise scientists and researchers such as Dr. Patroklos Androulakis-Korakakis in his recently published book “Train Smarter, Not Longer: The Minimum Effective Dose for Muscular Development, Human Kinetics, 2026". Their systematic reviews and meta-analyses show that significant strength gains can be achieved on shockingly little volume.
The minimum effective dose (MED) refers to the smallest amount of stimulus required to produce a desired outcome. In resistance training, it’s the least amount of work you need to do to achieve a specific fitness goal—whether that’s building muscle, maintaining your current physique, or maintaining muscles while losing fat.
For many, the idea of doing less and still seeing results can seem counterintuitive. After all, the “more is better” mentality is deeply ingrained in fitness culture. However, research and experience show that more is not always better—especially when it comes to resistance training. The key is to apply just enough stimulus to trigger the desired adaptations in your body without unnecessary excess.
The main advantages to adopting a MED approach:
Improved Recovery: By avoiding unnecessary volume, your body has more time and resources to recover. This can lead to better long-term progress and reduce the risk of injury.
Avoiding Overtraining: Overtraining can lead to burnout, decreased performance, and increased injury risk. Following MED could help you avoid this by focusing on quality over quantity.
Consistent Progress: With MED, you can maintain consistent progress without the peaks and valleys that often come with more aggressive training approaches. This approach is sustainable and maintainable over long-term.
The minimum effective dose (MED) refers to the smallest amount of stimulus required to produce a desired outcome. In resistance training, it’s the least amount of work you need to do to achieve a specific fitness goal—whether that’s building muscle, maintaining your current physique, or maintaining muscles while losing fat.
For many, the idea of doing less and still seeing results can seem counterintuitive. After all, the “more is better” mentality is deeply ingrained in fitness culture. However, research and experience show that more is not always better—especially when it comes to resistance training. The key is to apply just enough stimulus to trigger the desired adaptations in your body without unnecessary excess.
The main advantages to adopting a MED approach:
Improved Recovery: By avoiding unnecessary volume, your body has more time and resources to recover. This can lead to better long-term progress and reduce the risk of injury.
Avoiding Overtraining: Overtraining can lead to burnout, decreased performance, and increased injury risk. Following MED could help you avoid this by focusing on quality over quantity.
Consistent Progress: With MED, you can maintain consistent progress without the peaks and valleys that often come with more aggressive training approaches. This approach is sustainable and maintainable over long-term.
Nabbe47
Cathlete
Here is an excerpt from the last chapter of the "Train Smarter" book, adressed, in some way to older people. It summarises how to assess effectiveness of training programs and gives sample fitness programs as guidelines for design of MED based programs.
FitSaxe
Cathlete
Thank you for sharing your true, transparent, sincere experience. Less can indeed produce more in terms of results. Your thoughts also reflect your happiness and enthusiasm working out STS. Being healthy/Fit is also NOT being miserable dwelling into dark THOUGHTS and acts. Mental fitness reflect itself throughout our informative decision and interactions here! Thank you for being real.
We need data, facts to support studies. Your experience shared is what us women need to make informative decisions.
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Nabbe47
Cathlete
Well, I think it is fair, in a multi-joint exercise, to count in what all secondary muscles are also getting along with the main targeted muscle, but to consider this only as a bonus! No need to be stingy
Nabbe47
Cathlete
Following PAK's book "Train Smarter, Not Longer" recommenadtions for minimum effective dose gains for life, plan to follow the attached customised rotation next year (Have still my slow motion rotation for the rest of this year!).
Have learned that higher doses can be countereffective for the aging body!
Have learned that higher doses can be countereffective for the aging body!
Nabbe47
Cathlete
The second exercise in LB focus is RDL! Isn’t that Hinge?
Only for the three weight lifting workouts, unless MED workouts will be available as follow-along videos for download. Still, I do have high regard for Cathe’s workout series and will certainly make, out of them, several premixed and mini-premixed rotations, following MED criteria.
Actually, I started my serious training from a book, which was so good in teaching each exercise as if it is a cooking recipe, very detailed on posture, movement, timing and more. Also used a mobile app “Virtuagym”, where in addition to ready to follow-along workouts, one can design own workout, then follow-along it through animated video sequence and instructor voice announcing the exercise, counting the reps or time elapsed, etc., but it is now only available for coaches to a much higher price! My first follow-along video was Cathe’s Xtrain/LIS rotation, then Caroline Girvan pioneering YouTube Era, followed by others. Still I have used books to create interesting workouts.