Can you get stronger with very little training volume?

Yes, research suggests that a minimum effective training dose, potentially as low as 1-3 heavy sets per powerlift per week, can lead to strength increases, though likely smaller in magnitude than higher volumes. The pilot study showed promising results with minimal sets.

How many sets and reps are optimal for strength increase?

For resistance-trained men (non-powerlifters), 2-3 sets per week in the 6-12 rep range with 70-85% 1RM loads were found to be sufficient for suboptimal yet significant strength gains. For powerlifters, lower reps (1-5) with heavier loads are more common.

What is the difference between competitive PRs and gym PRs?

Competition PRs are often influenced by external factors like nerves, stress, and strategic attempt selection for placing, making them distinct from maximum lifts achieved in a familiar training environment (gym PRs).

Do elite powerlifters use low volume training?

Interviews with elite powerlifters and coaches suggest that a few heavy sets (1-5 reps) per powerlift per week are often considered sufficient for meaningful strength increases, aligning with the minimum effective dose concept.

When is it appropriate to use a minimum effective training dose?

A minimum effective dose approach is best used strategically, perhaps for specific lifts or during certain periods, rather than as a lifelong constant. It's a tool to experiment with when time, recovery, or other factors are limited.

Can minimum effective dose training also build muscle?

While the focus is on strength, the data suggests that 1-5 sets per exercise per week can be enough for significant muscle growth. Combining a few hard sets for strength (e.g., 6-12 reps near failure) with minimal volume could offer benefits for both strength and hypertrophy.

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Get Stronger Doing Less Training (Science Explained)

Stronger By Science

Sports4 min read23 min video

Mar 15, 2024|22,974 views|830|76

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Key Moments

TL;DR

Research suggests minimal training volume can significantly increase powerlifting strength.

Key Insights

A pilot study on powerlifters showed potential for strength gains with very low training volume (1-3 sets per lift per week).

Elite powerlifters and coaches generally agree that a few heavy sets per week are sufficient for meaningful strength increases.

Intervention studies indicated that performing heavy singles followed by back-off sets significantly improved strength compared to just heavy singles.

Amrap sets at a lower percentage of 1RM also showed promise, though less specific than singles with back-offs.

A minimum effective dose for powerlifting strength involves 3-6 working sets per lift weekly, spread across 1-3 sessions, using loads >80% 1RM at RPE 7.5-9.5 for 6-12 weeks.

Even recreational lifters can see significant 1RM strength gains with 1-3 sets of 6-12 reps per week, close to failure.

ORIGINS OF THE RESEARCH: A PILOT STUDY

The research journey began with a pilot study in 2017, inspired by an opportunity to observe a powerlifting team in Athens. This initial study compared a traditional high-volume periodized training program with a super low-volume approach for powerlifters preparing for competition. The low-volume group performed only one set of one repetition at a high RPE (9-9.5) for squat, bench, and deadlift each week. Despite its small sample size and limitations, this pilot study hinted that surprisingly low training volumes might be sufficient for strength development, setting the stage for the PhD research.

SYSTEMATIC REVIEW OF MINIMAL VOLUME TRAINING

To establish a baseline from existing literature, a systematic review and meta-analysis were conducted. This review focused on randomized controlled trials involving resistance-trained men performing a maximum of one set per powerlift per session, specifically looking for the absolute lowest training volumes. The findings indicated that for recreational lifters, just two to three sets per week per lift, in the 6-12 rep range with loads between 70-85% of 1RM, were enough to yield significant, albeit suboptimal, increases in one-repetition maximum strength.

EXPERT OPINIONS: ELITE ATHLETES AND COACHES

A crucial part of the PhD involved interviewing elite powerlifters and experienced coaches. These interviews aimed to gather insights into their perspectives on the minimum effective training dose (MED). The consensus among experts was that a few heavy sets per lift per week, typically in the one to five rep range, were sufficient for powerlifters of all levels to achieve meaningful strength gains. This qualitative data provided context and practical understanding to the quantitative findings from intervention studies.

INTERVENTION STUDY 1: SINGLES VS. SINGLES WITH BACK-OFFS

The first intervention study directly tested the MED concept. One group performed the same super low-volume training as the pilot study (one heavy single per lift per week). A second group performed the same heavy single but followed it with two back-off sets of three repetitions at 80% of the single's weight. The results showed a significantly higher probability of meaningful strength gains in the group performing singles with back-off sets (99% probability) compared to the singles-only group (13% probability). This highlighted the added benefit of volume provided by the back-off sets.

INTERVENTION STUDY 2: SINGLES/BACK-OFFS VS. AMRAPS

A subsequent intervention study compared the singles with back-off sets protocol to an alternative low-volume approach: performing AMRAP (As Many Reps As Possible) sets at 70% of 1RM. The singles and back-off group again showed a very high probability (98%) of achieving meaningful strength increases. In contrast, the AMRAP group had a lower probability (40%), suggesting that while AMRAP sets can contribute to strength gains, they might be less specific or effective for maximizing 1RM strength compared to the heavier, more targeted singles and back-off sets within the context of MED.

FINAL RECOMMENDATIONS AND APPLICATION

Triangulating data from interviews, surveys, and intervention studies, the research proposes a practical MED for powerlifting strength: 3-6 working sets per lift per week, spread across one to three sessions. These sets should use loads above 80% 1RM at an RPE of 7.5-9.5, conducted for 6-12 weeks. For those with even less time, performing one to three heavy singles per lift per week can maintain strength and potentially yield some gains. The concept can also be applied to hypertrophy training, combining a few heavy sets for strength with background hypertrophy work.

MINIMUM EFFECTIVE DOSE FOR RECREATIONAL LIFTERS

For recreational lifters not strictly focused on maximizing 1RM or powerlifting competition performance, the MED concept still applies effectively. Research indicates that performing just one to three sets of 6-12 repetitions per exercise per week, taken close to momentary muscular failure, can lead to significant increases in 1RM strength over a 6-12 week period. This approach combines the benefits of lower volume training with the potential for substantial strength gains, similar to how lower set volumes are sufficient for hypertrophy.

FLEXIBILITY AND LONG-TERM APPLICATION

The MED approach is presented as a flexible tool rather than a lifelong training dogma. It can be applied lift-specifically, allowing individuals to prioritize certain lifts while using lower volumes for others. While training with minimal volume continuously might lead to plateaus eventually, it's theoretically possible to maintain strength and progress for extended periods. The research suggests that implementing MED principles, especially during periods of time constraint or for specific training goals, can be highly effective and worth experimenting with.

Mentioned in This Episode

●Software & Apps

●Organizations

●Concepts

●People Referenced

Minimum Effective Training Dose for Powerlifting: Key Principles

Practical takeaways from this episode

Do This

Perform approximately 3 to 6 working sets per powerlift per week.

Focus sets on 1 to 5 repetitions.

Spread sets across 1 to 3 sessions per week per powerlift.

Use loads above 80% of 1RM.

Train at an RPE of 7.5 to 9.5.

Consider this approach for 6 to 12-week blocks.

For recreational lifters, sets of 6-12 reps close to failure can also yield strength increases.

Consider lift-specific minimum effective doses or integrating it with hypertrophy training.

Avoid This

Do not necessarily aim for this as a lifelong training approach.

Do not expect this approach to continuously yield gains indefinitely; plateaus may occur.

Avoid training with excessively low volumes without expert guidance if unsure.

Do not neglect warm-up sets, which contribute to overall training volume.

Do not solely rely on statistical significance; consider meaningful gains defined by experts.

Intervention Study 1: Singles vs. Singles with Back-off Sets (Strength Gains in Total)

Data extracted from this episode

Group	Average Total Strength Gain (kg)	Probability of Meaningful Strength Increase (%)	Sample Size
Singles Only	11	13	5
Singles with Back-off Sets	30	99	5

Intervention Study 2: Singles/Back-offs vs. AMRAP Sets (Strength Gains)

Data extracted from this episode

Group	Probability of Meaningful Strength Increase (%)	Sample Size
Singles and Back-off Sets	98	5
AMRAP Sets (70% 1RM)	40	4

Common Questions

For maximizing strength gains, performing 3-6 working sets per lift per week, using 1-5 reps at loads above 80% 1RM and RPE 7.5-9.5, spread over 1-3 sessions, is recommended. Even fewer sets, like 1-3 heavy singles per week, should maintain strength.