30 Seconds SummaryMore is More
- The most effective way to increase strength is by increasing training volume, though factors like exercise selection, intensity, and frequency also play significant roles.
- Research involving experienced lifters showed significant strength gains, demonstrating that even training a lift twice per week can yield substantial improvements.
- A study observed three groups of lifters: one doing 1 set, another 4 sets, and the last 8 sets of squats to failure twice weekly; the group doing 8 sets showed the greatest strength increases.
- Despite concerns, high training volumes like 8 sets to failure did not cause overtraining or adverse health effects, indicating a higher volume threshold for experienced lifters.
- The study's results imply that while moderate training volumes are beneficial, higher volumes are associated with enhanced strength development, particularly in well-trained individuals.
- Real-world application suggests that if strength gains plateau, increasing the volume of work (e.g., more sets or additional sessions) could spur progress.
Stronger By Science
Greg Nuckols
