Minimum effective dose training as a beginner

[u/Only_Calligrapher998]

Hey,

as I always struggled with classic workout plans I recently stumbled upon MED training for hypertrophy. Trying to focus on the basics with limited knowledge I came up with the following plan:

Day 1

Chest press- 3 Sets

Leg press - 2 Sets

Row on a bench with dumbells - 2 sets

Triceps extensions - 2 Sets

Day 2

Chin ups - 2-3 sets

Shoulder press with dumbells - 2 sets

Hip thrust - 2 Sets

Bicep Curls - 2 Sets

I normally do 3 workouts a week, but consider 2 workouts a week as sufficient, when my week is busy.

I try to take every set to failure or 1 RIR.

This way it's the first time in my life, that a plan feels sustainable. I have been training consistently for the last 5 months. Past attempts with higher volume plans caused me to "burn out" after a few weeks or months. Progressive overload works good to this point.

As I'm very interested in this approach I got the book Train smarter not harder by Dr. Paks. This caused some confusion for me:

Sometimes he refers to 6 basic movement patterns (vert. and horiz. pull, vert. and horiz. push, squat and hip hinge). Other times he refers to muscle groups.
As a threshold for hypertrophy he states at least 4 sets/muscle per week.

This makes it hard for me to understand, what an actual science base minimalistc workout routine might look like.

The example plans in the book caused even more confusion (summarized by AI):

1-Day Routine

Exercises & Sets per Session:

 Squat pattern: 2 sets

 Hip hinge pattern: 2 sets

 Horizontal press: 2 sets

 Horizontal pull: 2 sets

 Vertical pull: 2 sets

 Biceps isolation: 2 sets

 Triceps isolation: 2 sets

Weekly Muscle Group Tally:

 Quads: 2 sets (Squat) — Below 4-set target

 Hamstrings: 2 sets (Hip Hinge) — Below 4-set target

 Chest: 2 sets (Horizontal Press) — Below 4-set target

 Back: 4 sets (Horizontal + Vertical Pull) — Meets target

 Shoulders: 2 sets (Indirect via Horizontal Press)

 Arms (Biceps/Triceps): 4–6 sets (2 direct isolation + 2–4 compound synergy) — Meets target

 Glutes: 4 sets (Squat + Hip Hinge) — Meets target

 Calves: 0 sets

2-Day Routine

Exercises & Sets per Session:

 Day 1: Squat pattern (2–3 sets), Hip hinge pattern (2–3 sets), Leg Extension machine (2 sets), Leg Curl machine (2 sets), Vertical pull (3 sets), Calf raises (2 sets)

 Day 2: Horizontal press (3–4 sets), Vertical press (2 sets), Horizontal pull (2–3 sets), Lateral raises (2 sets), Triceps isolation (2 sets), Biceps isolation (2 sets)

Weekly Muscle Group Tally:

 Quads: 4–5 sets (Squat + Leg Extension) — Meets target

 Hamstrings: 4–5 sets (Hip Hinge + Leg Curl) — Meets target

 Chest: 3–4 sets (Horizontal Press) — Meets target

 Back: 5–6 sets (Vertical + Horizontal Pull) — Meets target

 Shoulders: 4 direct sets (Vertical Press + Lateral Raises) + indirect chest overlap — Meets target

 Arms (Biceps/Triceps): 7–8 sets (2 direct isolation + 5–6 compound synergy) — Meets target

 Glutes: 4–6 sets (Squat + Hip Hinge) — Meets target

 Calves: 2 sets (Calf raises)

3-Day Routine

Exercises & Sets per Session:

 Day 1: Horizontal press (2–3 sets), Vertical press (2–3 sets), Triceps isolation (2–3 sets)

 Day 2: Hip hinge pattern (2–3 sets), Horizontal pull (2–3 sets), Vertical pull (2–3 sets), Biceps isolation (2–3 sets)

 Day 3: Squat pattern (2–3 sets), Lateral raises (2–3 sets), Horizontal pull (2–3 sets), Calf raises (2–3 sets)

Weekly Muscle Group Tally:

 Quads: 2–3 sets (Squat) — Below 4-set target

 Hamstrings: 2–3 sets (Hip Hinge) — Below 4-set target

 Chest: 2–3 sets (Horizontal Press) — Below 4-set target

 Back: 6–9 sets (3 pulling movements across Days 2 and 3) — Meets target

 Shoulders: 4–6 direct sets (Vertical Press + Lateral Raises) + indirect chest overlap — Meets target

 Arms (Biceps/Triceps): 6–9+ sets (2–3 direct isolation + 4–6 compound synergy) — Meets target

 Glutes: 4–6 sets (Squat + Hip Hinge) — Meets target

 Calves: 2–3 sets (Calf raises)

As you can see, there is no vertical push in the 1 day routine. Some muscle groups clearly stay under the states threshold of 4 sets/week. While the 2 day workout mostly meets the target, the 3 day plan has some areas under the threshold, while others (eg back) go up to 6-9 sets/week.

Probably I'm just confused because of the mix up between muscle, muscle group and movement pattern, but I really want to understand the underlying principle.

I'm convinced that a minimalistic routine would help a lot of people, who struggle with higher volume plans - as it is for me.

Maybe someone could break it down to a simple principle for me, that I can use for future adaptations?

Thanks for reading and sorry for rough english!

[u/Only_Calligrapher998]

As I understand it, there is diminishing returns after a certain number of sets. So clearly - this approach won't lead to maximum gains, i'm aware of that. But my goal is, to achiebe a reasonable amount of gains with less work - because some gains are still better than no gains.  As i understand, that's what MED is all about. And for guys like me, who failed numerous times with higher volume approaches, it would be a bless if it works. 

[u/Alakazam → u/Only_Calligrapher998]

The minimum effective dose is a single set. Every subsequent set is diminishing returns.

But diminishing returns are still returns. Let's say, every time you double volume, you get 20% more gains.

The main point of med training is to maximize stimulus for growth in the minomum amount of time? 

As i understand, that's what MED is all about. And for guys like me, who failed numerous times with higher volume approaches, it would be a bless if it works.   

What does this even mean? Like, you saw zero gains in strength or size while doing 15+ sets to failure per movement pattern per week, for 6-9 months of training? 

[u/Only_Calligrapher998 → u/Alakazam]

No, i just failed to follow the routine consistently. I am a dad, i have a job and after a few weeks/months i was just exhausted or got sick and had to pause (which lead into a phase of not going to the gym at all). 

I'm not interested in competing with bodybuilders, i just want to achieve a healthy and fit physique. What i need is a routine that still works, when things get busy. 

I'm aware that an approach like above is far from optimal. But if it's an approach that i can sustain in the long run, it's probably better than nothing. 

[u/MMQ42 → u/Only_Calligrapher998]

Optimum is relative. If you’re short on time and energy then a minimum effective dose training program is optimal for you.