Get Stronger Doing Less Training (Science Explained)

Summary

In this 'Stronger by Science' episode, Dr. Pack delves into his PhD thesis, exploring the minimum effective training dose for powerlifters. He discusses the findings from his pilot study, systematic review, and multi-experiment paper, concluding that powerlifters can achieve significant strength gains with as few as 3 to 6 working sets per week, spread across 1 to 3 sessions. The video also highlights the potential for minimum effective dose training in various contexts, including strength and hypertrophy, offering valuable insights for both recreational and elite lifters.

Takeaways

• 🎓 The speaker, Dr. Pack, discusses his PhD thesis on the minimum effective training required to increase one repetition maximum (1RM) strength in powerlifters.
• 🏋️ His research began under the guidance of Dr. James Steele and Dr. James Fisher at Solent University, focusing on powerlifting performance predictors.
• 🇬🇷 Dr. Pack's initial pilot study involved Greek powerlifters preparing for the IPF Nationals, comparing super low volume training to traditional periodized training over 10 weeks.
• 📊 The pilot study found that super low volume training (one set of one repetition at high intensity) could significantly increase strength in some powerlifters.
• 🧠 A systematic review and meta-analysis were conducted, including randomized control trials for squat, bench, and deadlift, focusing on resistance-trained individuals.
• 💪 The review indicated that two to three sets per exercise per week with loads around 70-85% 1RM were sufficient for significant strength gains in trained men.
• 🏆 Interviews with elite powerlifters and coaches suggested that one to five heavy sets per week could be effective for all levels of powerlifters.
• 📚 A survey defined 'meaningful' strength increases by comparing athlete and coach opinions with real-world competition data from openpowerlifting.org.
• 🔋 Intervention studies showed that heavy singles with backup sets were more effective for strength gains than just heavy singles or AMRAP sets at 70% 1RM.
• 🌐 A final survey of nationally qualified IPF powerlifters revealed that most had not tried minimum effective dose training but were open to experimenting with it if more data was available.
• 📉 Dr. Pack concluded that powerlifters can expect to gain strength with a minimum effective training dose of 3 to 6 working sets per week, spread across 1 to 3 sessions, using loads above 80% 1RM for 6 to 12 weeks.

Q & A

What is the main topic of Dr. Pack's PhD thesis?

The main topic of Dr. Pack's PhD thesis is the minimum effective training dose required to increase one repetition maximum strength in powerlifters.

What inspired Dr. Pack to choose his PhD thesis topic?

Dr. Pack was inspired to choose his PhD thesis topic after conducting a pilot study with powerlifters in Greece, which looked at the effects of super low volume training versus traditional periodized powerlifting training.

What was the training frequency and volume like in the pilot study's super low volume group?

In the super low volume group of the pilot study, participants performed squat, bench, and deadlift with a frequency of 2 times a week for squat, 3 times for bench, and 1 time for deadlift, all with just one set of one single repetition at an RPE of 9 to 9.5.

What did Dr. Pack and his team find in the pilot study regarding the effectiveness of super low volume training?

In the pilot study, the super low volume training group showed significant strength increases during training, with four out of five powerlifters increasing their total by 10 to 25 kilos, despite not being in a competition setting.

What was the purpose of the systematic review and meta-analysis conducted by Dr. Pack?

The purpose of the systematic review and meta-analysis was to look at the current literature on resistance training, specifically focusing on studies with a maximum of one set per exercise per session, to better understand the minimum effective training dose for strength increases.

What did the systematic review and meta-analysis reveal about the effectiveness of two to three sets per week for strength increases in resistance-trained men?

The systematic review and meta-analysis revealed that in resistance-trained men, performing two to three sets per exercise per week, with a rep range of 6 to 12 and loads of 70 to 85% one RM, were enough to yield significant one repetition maximum strength increases.

What was the approach taken in the interview study with elite powerlifters and experienced coaches?

The interview study involved speaking with 10 elite powerlifters and 18 experienced coaches to explore their opinions and experiences with the minimum effective training dose, including how they use it and what they believe it to be.

According to the interview study, what is the general opinion on the minimum effective dose for powerlifters of all levels?

The general opinion from the interview study is that a few heavy sets per exercise per week, in the one to five rep range, are enough for powerlifters of all levels to see substantial or at least meaningful strength increases.

What was the design of the intervention studies conducted by Dr. Pack?

The intervention studies involved groups performing different training protocols, such as heavy singles only or heavy singles followed by two backup sets of triples, to measure the probability of achieving meaningful strength increases as defined by coaches and athletes.

What were the findings from the intervention studies regarding the minimum effective training dose for powerlifters?

The intervention studies found that groups performing heavy singles with backup sets had a significantly higher probability of achieving meaningful strength increases compared to those performing only heavy singles, suggesting the effectiveness of incorporating volume after heavy singles.

What is the final recommendation from Dr. Pack's PhD research for powerlifters interested in a minimum effective training dose approach?

Powerlifters can train with a minimum effective training dose approach by performing approximately 3 to 6 working sets of 1 to 5 repetitions per week, spread across 1 to 3 sessions per week per exercise, using loads above 80% 1 RM at an RPE of 7.5 to 9.5 for 6 to 12 weeks, and expect to gain strength.