30 Seconds SummaryResearch Spotlight: Minimum volume meta-analysis
- Higher training volumes are known to increase muscle growth and strength, but minimal volumes can still yield progress for those looking for efficiency.
- Research by Patroklos Androulakis-Korakakis indicates that one set per exercise, taken to near failure 2-3 times per week at 70-85% of one rep max, is sufficient for intermediate lifters to gain strength in squats and bench presses.
- This level of volume isn't optimal for maximizing hypertrophy or strength but is significant for those prioritizing training efficiency or limited by time.
- The review suggests decreasing training volume doesn't necessarily prevent progress, providing exercises are performed with high effort and quality.
- Study caveats: subjects were not elite athletes, with typical bench presses and squats around 100kg and 150kg respectively, and results were based on male participants, although likely applicable to females.
Stronger By Science
Eric Trexler
