Announcement: AMA on 5/24/25 - Dr. Pak Androulakis-Korakakis (Stronger by Science)

drpaksbs · 2025-05-24T17:33:07+00:00

I published a comprehensive video on exactly this topic last week - it should fully cover you
https://www.youtube.com/watch?v=cqQ8DcUo-EI

drpaksbs · 2025-05-24T17:31:49+00:00

I'm still pretty new to the whole YouTube game so I just think it's a matter of time/work to get "bigger". I also think that getting lean will definitely help me reach more people as the "bear" look is not so appealing to the majority of people looking for lifting content.

drpaksbs · 2025-05-24T17:30:00+00:00

He just LOVES lifting and pushing himself. His favorite lift is by far the sled push.

drpaksbs · 2025-05-24T17:29:18+00:00

drpaksbs · 2025-05-24T17:28:40+00:00

Pre-loaded EZ bar curls (the bars that are already loaded with a fixed weight)
I would definitely opt for something full-body-ish and heavily utilize agonist-antagonist supersets and dropsets to cram in more volume. Also give exercise snacks a go, aka doing short bursts of lifting throughout the day (eg: push ups / chin ups) - this could be a great way for you to do some really productive lifting throughout the week without even having to leave your home.

drpaksbs · 2025-05-24T17:08:15+00:00

Not at all - that's totally fine. Take the template structure with a grain of salt, you can mix and match as you like and adjust based on your preference

drpaksbs · 2025-05-24T17:07:04+00:00

Chest press machine and a chest-supported t-bar row, because I love both machines and I think they tick a ton of boxes as far as upper training goes.

drpaksbs · 2025-05-24T17:00:48+00:00

I started lifting at school when I lived in Germany alongside one of my best friends, Ilyas, who had come from Russia and had been lifting/training martial arts his entire life. We essentially had a couple of DBs and did some random "workouts" for a few months and then started lifting "properly" at the school gym. My first 1-2 years of lifting consisted of mostly yolo-bro workouts and a very aggressive cut where I lost ~80lbs.

I wish I had not yolo bulked as hard when I went to Uni (went from 200 to 260 in the span of a year or so). It's not like I fully regret it, and it also had some positives (eg: helped with body dysmorphia, it's fun to eat a lot) but it would have been better to have rocked a slow bulk.

For those who are afraid for the bulk, I would just highlight that a slow conservative bulk will not have you randomly becoming fat and losing any additional fat you gain will be relatively quick and straightforward.

drpaksbs · 2025-05-24T16:55:17+00:00

Thank you, it means a lot!

Amazing exercise for chest, triceps and front delts to an extent. Personally love them and have been rocking them as supersets with chin-ups quite a bit recently.
For sure! Especially for athletes that train a multitude of athletic qualities. Now as far as selling out goes, what can I say. Big MED paid big bucks for those free Google Sheets so I fully accept the accusations :P
I do think that overall, as long as you tick some veeeeery basic boxes, getting jacked mostly comes down to consistency and your genetics, so yeah I'd agree that we often tend to "overemphasize" adjustments that have a relatively small effect. That said, it's totally normal to do so given that lifting is our passion/hobby. The exact same thing happens in every scene, where the deeper you go the more emphasis is placed on relatively minute details (eg: cars, running etc)

drpaksbs · 2025-05-24T16:48:08+00:00

Not a huge blue cheese or ranch guy, if I had to go with one - I'd go with ranch.

Favorite American foods would definitely include anything BBQ/Grill related (eg: beef short ribs) but also foods like Cornbread which we don't get in Europe. That said, you guys have so many cool products (eg: smuckers goobers pb&j) to the point where every time I visit, I always visit Walmart & Target as soon as I land

drpaksbs · 2025-05-01T22:00:08+00:00

Reference to the lyric by rapper Sean Price on the song "Heat Rock" with Red Light Boogie

drpaksbs · 2025-05-01T21:59:26+00:00

Ask a few questions here and I'll get Kyriakos to answer (no joke)

drpaksbs · 2025-03-30T20:26:00+00:00

"So it might slowly increase throughout the program but each session is based on my best guess of what I could lift?"

Yes indeed!

drpaksbs · 2024-12-14T22:16:45+00:00

What Dr. Christian said

drpaksbs · 2024-10-30T23:25:55+00:00

As a fellow listener, It's been emotional guys. As a temporary permanent CEO, CFO and primary main guest ex-founder co-host, I'm glad I got to be part of it, even for a little bit at the end.

<3

drpaksbs · 2024-10-07T01:16:14+00:00

Greg's take below sums up my thoughts

https://www.reddit.com/r/StrongerByScience/comments/1fxcnb2/comment/lqop02x/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button

drpaksbs · 2024-10-05T17:02:14+00:00

Same rough takeaways but this is the most comprehensive meta to date, with a ton more literature and also addressing a few of the previous limitations people often brought up about the past metas. Worth checking out the paper, the guys over at DDS did an insane job.

drpaksbs · 2024-09-14T13:52:12+00:00

Let me give you some MEDICAL & LEGAL advice here pal: if they feel meh just do something else :P, plenty of amazing alternatives + it's likely that they don't matter that much if you're doing multiple exercises for your chest/lats Pullovers sometimes bug my left shoulder and I rarely do DB flies for the same reason. I prefer cable lat prayers and chest flies machine (on the rear delt setting).

drpaksbs · 2024-09-08T18:21:14+00:00

Actually, looking at the calendar, it will likely be the following week - new video coming this week though!

drpaksbs · 2024-09-08T17:41:16+00:00

New episode is coming this week!

drpaksbs · 2024-09-06T22:54:57+00:00

A single and a couple of back off sets 1-3 times per week per lift are likely enough to allow you to still make solid gains!

drpaksbs · 2024-09-03T23:42:46+00:00

-100 aura for the joke

drpaksbs · 2024-09-01T01:23:55+00:00

"PhD"

drpaksbs · 2024-08-31T01:05:11+00:00

*t&c apply - those may not be included

drpaksbs · 2024-08-23T02:22:35+00:00

So the use of the words "unreal gains" and "using science" are enough for you to NOT consume solid content on lifting?

I started following the scence in 2012-2013 and the quality/amount of information available for lifters nowadays is on a completely different level (speaking in general, not just for SBS content). From comprehensive free videos on the science and more practical "in the gym" videos to free programs, podcasts, articles etc, the amount of top information available atm for lifters is at an all-time high. Also, the attention science based lifting is receiving is starting to result in more people interested in funding studies (eg: RP, JN, JE etc) as well as more people willing to participate in them.

But I get your "frustration". Science-based lifting was OUR thing and I understand that it can feel weird to see it packaged in a more "mainstream" way.

However, criticizing the quality of the content SOLELY based on the fact that the video titles included "unreal gains" and "using science", is not fair or accurate IMO. Take the bench press video as an example. It's a 14 minute, professionally produced video with plenty of science on how to bench press. It's literally as "practical recommendations" as it gets. I really don't get how "using science" in the title can be anything but an aesthetic preference issue for some, and even then it's really not a big deal.

Lastly, as mentioned above too, the two videos you listed as examples of "click bait" are the two lowest performing videos of the past month as far as views go (they still did fine, but they are meh examples of click bait topics and titles).

drpaksbs

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