Tim Ferriss Minimum Effective Dose Training

What is Tim Ferriss Minimum Effective Dose Training?

The smallest dose of exercise that produces the desired result. Ferriss proved you can build significant muscle with just 2 workouts per week, 30 minutes each, using slow cadence lifts to failure. Quality over quantity.

Is there evidence for it?

How do you do Tim Ferriss Minimum Effective Dose Training?

1. 1.Do only 2 strength workouts per week (e.g., Monday and Friday), each lasting 30 minutes
2. 2.Use 5/5 cadence: 5 seconds lifting, 5 seconds lowering. No momentum, pure muscle engagement
3. 3.Do one set to absolute failure per exercise. If you can do more than 8 reps, the weight is too light
4. 4.Focus on compound movements: deadlift, bench press, overhead press, row, squat — skip isolation exercises
5. 5.Track every workout: weight, reps, time under tension. If you're not progressing, increase weight by 5-10%

How long does it take?

30 minutes, 2x per week.

Is it hard to start?

medium.

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