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There is a current trend, mimicking the Minimum Effective Dose (MED) approach, called Microdosing, where you train each body part, over the week, once in just a 10 minute workout (Chest, Back, Legs, Shoulders, Biceps, Triceps, Core) and that is all!

Surprised to read, many times on the forum, about excuses because of injuries! Even, the 2Lazy4theGym lady announced on her blog that she stopped lifting completely, shifting to just body-weight training, becuase of injuries. Aren't you guys overdoing it, causing injuries instead of sustainable...

27:29 minutes including introduction, warm-up and cool-down.

You run HandBrake for each workout video and let it extract the segment/s you want. Since HandBrake names the output segments after the selected chapter numbers, make sure that you rename your selected segments from each work differentley to avoid naming conflicts. Use your favourite Joiner app...

@Debinmi Thanks a trillion! That is GREAT. Let’s work it out on Windows 11: What you have extracted are time durations of each chapter. We need to translate this into time stamps starting from 00:00:00 and calculating intervals for each chapter all along. The following is the output for...

Is it possible to extract this information out of the DVDs? If so, appreciate your help!

@Cathe Friedrich May be, I need to clarify my request. Attached two images, one showing using "Handbrake" software to identify and split chapters in LMR2Elevated, it identifies the whole workout as one chapter. Using it to identify the similar workout in LMR1, a detailed chapter list with...

@Cathe Friedrich Is it possible to get information about the chaptering time-stampes missing in LMR2-Elevated Digital Download Videos? It has been very useful to have them in other videos, such as STS 2.0 to enable creating Premixed versions of the workouts. Mainely need them in: - Elevated...

1. STS 2.0 2. XTrain 3. Perfect 30 4. LMR2-Elevated (with the bonus Strength workouts)

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...

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...

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 :)

You may also watch this interview between Dr. Patroklos Androulakis-Korakakis and his co-researcher Dr. Milo Wolf on YouTube:

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.

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...

First, Thank you, I'm glad you liked the rotation. Agree with you for the need to have enough challenge to build strength and bone mass! And that the original STS 2.0 is incredibly taxing. That is why the slow motion rotation, both in length and workout time savings. I can assure you that this...

In the Slow Motion Rotation, the Body Parts Legs + Shoulders No repeats is the longest compared with the two other Mish Mosh Body Parts in there!. In case you want to reduce the length, using Mish Mosh #1: Body Parts Legs & Shoulders with No Repeats will reduce the length from 51:44 to 37:17...

Funny indeed!!! Didn't notice it until you pointed it out, since it didn't affect naming my file. It is, however, easy to correct it in Acrobat: Go to file Properties and change the incorrect title to your new one!

The rotation has been created to be true to the spirit and purpose of its original STS 2.0! It is, however, interesting and gratifying to note that it can also be used in a general pick and choose as you like manner!

Thanks for your feedback and for consdering to make use of it. Have fun! Exporting the PDF file to MS Word, removing all hyperlinks and making sure that the compatible fonts are available, make it easy to use it as a template for re-editing, then exporting it again to PDF! According to my...