What's the Least Amount of Training Needed to Build Strength
Your guide to suboptimal, but significant strength gains.
The study titled "The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis" explores exactly that.
(PMID: 31797219)
What is the least resistance training necessary to make significant increases in one-repetition maximum (1RM) strength, particularly focusing on the big three; squat, bench press, and deadlift? The authors highlight the importance of understanding this minimum effective dose for athletes and coaches to optimise training while maintaining flexibility in the approach.
Key Points
Methods
The researchers conducted a systematic review, analysing studies from multiple databases like PubMed and SportDiscus. They focused on studies that examined training volume and its relationship to 1RM strength gains. A total of six studies met their inclusion criteria after screening an initial pool of 2,629 articles.
Findings
Training Frequency and Volume: The analysis indicated that performing a single set of exercises 1 to 3 times per week was sufficient for significant strength gains.
Strength Gains: The meta-analysis revealed:
An overall estimated increase in 1RM strength of 12.09 kg (with a confidence interval of 8.16 kg to 16.03 kg).
Specific increases for the squat (SQ) of 17.48 kg and for the bench press (BP) of 8.25 kg.
Intensity Guidelines: The recommended training intensity was between 70% to 85% of 1RM, with repetitions ranging from 6 to 12. High intensity should be maintained, ideally reaching volitional failure during sets.
Conclusions
The study concludes that a minimalist training program can still yield significant strength improvements in resistance-trained men, particularly for squat and bench press exercises. However, the authors caution that, due to limited research, the applicability of these findings to deadlift strength, women, or highly trained athletes remains uncertain.
