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00:00:00 - We've got PhDs at home - the PhDs at home: Dr. Pak
00:02:00 - Dr. Pak's educational background
00:06:04 - Starting out for free: building experience in research and coaching
00:10:04 - Minimum effective dose and "volume tribalism"
00:20:45 - The "3-5 must-haves" for training: effort, enough volume, long-term consistency
00:23:30 - Setting realistic physique expectations
00:27:50 - The illusion of optimal
00:34:10 - Exercise selection flexibility + why titles/thumbnails look "absolute" but content is nuanced
00:42:10 - The "52 sets" misconception: specialization phases, tradeoffs, bad extrapolations
00:50:00 - Dr. Pak's current training, strength numbers, and bulking history
