#318 Hypertrophy and Powerlifting: Research-Driven Training | Dr. Pak, Dave Tate's Table Talk

Dave Tate's Table Talk

Dave Tate

Fitness, Health & Fitness

4.9 • 586 Ratings

🗓️ 21 November 2024

⏱️ 206 minutes

🔗️ Recording | iTunes | RSS

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Summary

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Welcome Pak Androulakis Korakakis to the 318th episode of Dave Tate's Table Talk podcast.

Pak Androulakis Korakakis is an exercise scientist, educator, and coach. He earned his PhD with research focused on "the minimum effective training dose for powerlifting strength." Currently, he is a Visiting Scholar at the Applied Muscle Development Lab at Lehman College in New York City, where he conducts research on strength and hypertrophy. As a coach, Pak assists a diverse range of clients, from novice lifters to competitive athletes in strength and physique sports.

Pak's IG: https://www.instagram.com/dr__pak/

Transcript

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0:00.0	We know from the literature that as long as you're close to failure, you're going to make similar
0:04.1	muscle gains.
0:06.3	But there is some evidence indicating that there may be something to varying your rep ranges.
0:13.5	And you varying your rep ranges is not going to cost you more time, allows for more flexibility,
0:18.9	and being fixed to one rep range doesn't like it's not giving you
0:22.3	anything more you know however i would i'm personally um a big fan and now we're not talking about
0:30.1	the strength athlete strictly anymore but like in general for hypertrophy work i think staying
0:35.6	within five to 12 reps is good because if we look
0:39.5	back at the how good are people, how good are people gauging how close failure there are data,
0:46.0	things started looking a bit off after 12 reps.
0:49.0	It's got to sit down, keep it real, and cut the bullshit.
0:58.0	Welcome to Table Talk.
1:00.0	All right, guys, we're back with another episode of Table Talk.
1:03.0	Today, our guest is Dr. Pack.
1:05.0	Dr. Pack is, there's a lot of accolades here, so I'm just going to rip through some and
1:09.0	lets you fill in the blanks.
1:10.0	You know, exercise scientist, educator, coach. You did your PhD in maximum effective training
1:17.5	and powerlifting currently at Lehman College. Is that right? As an associate, not associate. As a, what's
1:25.3	it called? Visiting Scholar. Yes yes and researcher and also works with a coach of
1:30.3	athletes of various backgrounds 100% did I forget anything no a bald Greek ginger beard yeah well yeah
1:37.3	that's obvious though I mean that's very very simple to be able to see there while I don't want to
1:42.1	go a lot into your origin story but I do think it's important for
	...

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