If you are a professional athlete that lives of your training, this article is not for you. If you on the other hand have a lot of things going in your life but still prioritize your training, then this sure is for you.
Minimum effective dose is an expression primarily used in medicine. It’s kind of self-explanatory, but as I am gonna use it in regards to training, a few notes on what it actually means might be helpful.
To explain what it is, we might look at what it is not. Minimum effective dose does not imply; if X is minimum effective dose, then 2 times X must be 2 times more effective or more effective at all, for that matter. It refers to the minimum required dose, that produces the wanted result.
Now why is this relevant? The popular way of training now-a-days seems to carry the message: “You can always do more”, “Push harder”. Motivational posters are flooding social media with messages that imply something in the line of: “If you’re not killing yourself in the gym, then you are not working hard enough.”
This message is absolutely fine for those athletes that have training as their main goal or train as a means to reach a certain goal. They should by all means try to outwork their competition. But if your main priorities lays outside the gym, then start thinking of minimum effective dose.
I have been guilty of this. First I had a very hard time switching from training splits 6 days a week to 2-3 times a week of fullbody. I realized that my priorities had switched, they no longer resided inside the gym. I still loved to train, but I was not going to let my training keep me from having fun with my, at the time, girlfriend, friends, my motorcycle, wakeboarding etc. etc. They all had to co-exist, which meant cutting back on training. I think I was around 21 at this point and had been training for 7 years.
What I of course found out, was that this shift in frequency not only allowed me more time to do the things that I loved but it did not affect my body composition all that much after all. A well planned fullbody program can be just as effective, at least for non-competition athletes.
Fast forward to today. I have been training fullbody for now 7-8 years. I have started my own company which by all means are my top priority. But what I found was that, as I am very much guilty of the “kill it in the gym”-mentality, my fullbody routines has grown, and grown, and grown cramming as many exhausting heavy basic exercises in there as I could. Sure this do produce results – but they started leaving traces on my energy-levels the day after, thereby negatively affecting my ability to give 100% towards my main priority; my company. This was unacceptable.
The whole point of my fullbody routines was that; 2-3 times a week I go to the gym, hit it hard and go home. Doing some HIIT after the routine if needed – but the whole point was that I didn’t need to go run some alternating days etc. I of course could if I wanted, but the basic methodology was that I did not NEED to.
So when my routine had come to the point where it drained my energy the day after, it had come to far. I started cutting back on exercises only leaving the ones that gave the most “bang-for-the buck”, then cutting back on sets – generally just approaching my entire routine with “what is minimum effective dose to keep the physical appearance that I want”. Not: “where can I do more”, but; “where can I do less and produce close to the same results”.
This made a giant shift in my energy-levels – exactly the result I wanted. And sure enough I can still maintain the appearance that I want. This of course also has a lot to do with me having paid my dues in the gym for 14-15 years – both in the aspect of muscle mass, but also in me knowing my body.
But it is my belief that, pushed by the endless slogans of the fitness industry, a lot of people has taking their training too far, giving it too much control over their lives, even though it deep down is not their main goal or priority. You can always do more, you can always push harder – but if you do not reserve your energy for your main priorities, then you are just pushing yourself towards exhaustion, overtraining and injuries.
Try to take a step back and look at what 20% of your efforts produce the 80% of results.