DOI of the published article 10.3389/fspor.2021.713655
The minimum effective training dose required to increase 1RM strength in powerlifters
Keywords:1RM, daily max, maximal strength, metd, minimal dose training, minimum dose, minimum effective training dose, PL, PL athletes, powerlifters, powerlifting, resistance training, strength sports, weight training
The aim of this multi-experiment paper was to explore the concept of the minimum effective training dose (METD) required to increase 1-repetition-maximum (1RM) strength in powerlifting (PL) athletes. The METD refers to the least amount of training required to elicit meaningful increases in 1RM strength. A series of 5 studies utilising mixed methods, were conducted using PL athletes & coaches of all levels in an attempt to better understand the METD for 1RM strength. The studies of this multi-experiment paper are: an interview study with elite PL athletes & highly experienced PL coaches (n=28), an interview & survey study with PL coaches and PL athletes of all levels (n=137), 2 training intervention studies with intermediate-advanced PL athletes (n=25) & a survey study with competitive PL athletes of different levels (n=57). PL athletes looking to train with a METD approach can do so by performing approximately 3-6 working sets of 1-5 repetitions each week, with these sets spread across 1-3 sessions per week per powerlift, using loads above 80% 1RM at a Rate of Perceived Exertion (RPE) of 7.5 to 9.5 for 6-12 weeks and expect to gain strength. PL athletes who wish to further minimize their time spent training can perform autoregulated single repetition sets at an RPE of 9-9.5 though they should expect that strength gains will be less likely to be meaningful. However, the addition of 2-3 back-off sets at approximately 80% of the single repetitions load, may produce greater gains over six weeks while following a 2-3-1 squat-bench press-deadlift weekly training frequency. When utilizing accessory exercises in the context of METD, PL athletes typically utilize 1-3 accessory exercises per powerlift, at an RPE in the range of 7-9 and utilize a repetition range of approximately 6-10 repetitions.
- 2021-05-12 (2)
- 2021-11-03 (1)
Copyright (c) 2021 Patroklos Androulakis-Korakakis, Nick Michalopoulos, James Fisher, Justin Keogh, Jeremy Leonneke, Eric Helms, Milo Wolf, Greg Nuckols, James Steele
This work is licensed under a Creative Commons Attribution 4.0 International License.