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The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters.

Patroklos Androulakis-Korakakis1, Nick Michalopoulos1,2, James P Fisher1

  • 1Faculty of Sport, Health, and Social Sciences, Solent University, Southampton, United Kingdom.

Frontiers in Sports and Active Living
|September 16, 2021
PubMed
Summary

Powerlifters can increase strength with a minimum effective training dose (METD) of 3-6 weekly sets per lift, using 1-5 reps above 80% 1RM. Lower volume may yield less significant strength gains.

Keywords:
bench pressdeadliftminimum dosepowerliftingsquatstrength

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Area of Science:

  • Sports Science
  • Strength and Conditioning
  • Biomechanics

Background:

  • The minimum effective training dose (METD) is crucial for optimizing strength gains in powerlifting.
  • Understanding the METD helps athletes balance training intensity and volume for maximal 1-repetition-maximum (1RM) improvement.

Purpose of the Study:

  • To determine the minimum effective training dose (METD) for increasing 1-repetition-maximum (1RM) strength in powerlifting (PL) athletes.
  • To explore optimal training parameters for strength development using a METD approach across various powerlifting levels.

Main Methods:

  • A multi-experiment approach combining interviews, surveys, and training interventions with powerlifting athletes and coaches.
  • Data collected from 28 elite athletes/coaches, 137 athletes/coaches of all levels, 25 intermediate-advanced athletes, and 57 competitive athletes.

Main Results:

  • A METD involves approximately 3-6 weekly sets of 1-5 repetitions per powerlift, using loads >80% 1RM and a Rate of Perceived Exertion (RPE) of 7.5-9.5.
  • Autoregulated single sets at RPE 9-9.5 may reduce training time but yield less meaningful strength gains.
  • Adding back-off sets or specific weekly frequencies (e.g., 2-3-1 squat-bench-deadlift) can enhance strength gains.

Conclusions:

  • Powerlifters can effectively increase 1RM strength by adhering to specific training volumes, intensities, and frequencies outlined by the METD.
  • The METD provides a framework for efficient strength training, allowing for adjustments based on individual goals and time constraints.