The overall discussions reflect strong agreement and interest, with comments citing the study's findings that even a single set performed weekly can improve 1RM, using words like 'interesting,' 'massive,' and 'massive impact' to emphasize its significance. Several examples mention specific training guidelines such as '6-12 reps at 70-85% 1RM,' and users express enthusiasm about how this knowledge can be applied efficiently, indicating that the publication is viewed as potentially transformative for resistance training practices.
AgreementStrong agreement
Most discussions support the findings of the article, emphasizing that minimal training can still lead to strength gains.
InterestHigh interest
Posts demonstrate high curiosity and relevance, with many referencing specific training protocols and practical applications.
EngagementHigh engagement
Many users delve into study details, share personal experiences, and highlight the significance of the research, showing deep involvement.
ImpactHigh impact
The discussions suggest that this research could change training practices and influence many athletes and trainers, indicating a high impact.
Abstract in brief
The review investigates the minimum amount of resistance training needed to effectively increase one-repetition maximum (1RM) strength in trained individuals, especially using powerlifts like squat, bench press, and deadlift.
Through a systematic search of scientific databases, only 6 relevant studies were identified, all indicating that performing as little as one set, one to three times per week, can significantly boost 1RM strength.
These findings aim to provide practical guidelines for athletes and coaches, suggesting that even low-volume training can be effective in increasing strength, offering more flexibility in designing training programs.
#Entrenamiento
MÍNIMA DOSIS requerida para mejorar la FUERZA
Según una revisión sistemática y metanálisis
1. Una sola serie de ejercicios
2. Con 6-12 repeticiones
3. 70-85% 1RM
4. 2 a 3 veces/semana
5. Con alta intensidad
https://t.co/qDCxZl9b5H
Mar 14, 2025 · 215 likes · 31 shares · 27,815 followersView post →
BP
Brad Schoenfeld, PhD
@BradSchoenfeld · X
Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal amount of time, even in resistance-trained individuals. No excuse of not having time to work out
https://t.co/qIsNKBRQBW
Dec 10, 2019 · 145 likes · 39 shares · 95,952 followersView post →
JG
Jozo Grgic
@Jozo_Grgic · X
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance‑Trained Men: A Systematic Review and Meta‑Analysis
https://t.co/PmLWgW72sV https://t.co/Afb1QsE5eO
Dec 20, 2024 · 106 likes · 25 shares · 5,585 followersView post →
JG
Jozo Grgic
@Jozo_Grgic · X
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis
@pakpatroklos @JamesSteeleII
https://t.co/3VVbfEVdjY
This review examines the minimum resistance training needed to increase 1RM strength in trained individuals, highlighting that even one set performed weekly can be effective for strength gains, offering flexible and…
No subestimes los beneficios de moverte incluso cuando hay poco tiempo. Una sola sesión puede ayudarte a mantener o mejorar tu progreso si entrenas duro y con estrategia, incluso en períodos demandantes. La cantidad de…
This video explores the influence of weekly set volume on strength development, based on a meta-analysis. Gain insights into how varying training volumes can affect your muscle strength and optimize your workout regimen.
@LFree2021 @BiggestComeback That would be the absolute minimum for sure, and I don't train that way myself (but I'm a competitive bodybuilder), but I have had success 3-4 sessions a week no more than 30 min per session.
That said, The Minimum Effective Training Dose Required to Increase 1RM Strength in
Apr 10, 2025 · 1 like · 1,169 followersView post →
RT @Jozo_Grgic: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance‑Trained Men: A Systematic Review and Me…
Dec 20, 2024 · 25 shares · 1,937 followersView post →
JG
Jozo Grgic
@Jozo_Grgic · X
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance‑Trained Men: A Systematic Review and Meta‑Analysis
https://t.co/PmLWgW72sV https://t.co/Afb1QsE5eO
Dec 20, 2024 · 106 likes · 25 shares · 5,585 followersView post →
AA
@Ap_Coach Amedio
@ap_coach · X
@StrengthDebates --we've discussed and you are always going on and on
that seems very doable! Dr. Pak and them seem to think you could even get away with a single top set (and maybe a back off set) 1-3x a week, think I'll try something like that
pubmed.ncbi.nlm.nih.gov/31797219/
1 Maksimum Tekrar (#1RM) gücü artırmak için yapılması gereken minimum doz nedir?
Yapılan çalışmada haftada en az 1 kez, en fazla 3 kez gerçekleştirilen tek bir setin, önemli #1RM güç kazanımlarını tetiklemek için yeterli olduğunu gösterdi.
https://t.co/QlHeiktEnd
#Entrenamiento
MÍNIMA DOSIS requerida para mejorar la FUERZA
Según una revisión sistemática y metanálisis
1. Una sola serie de ejercicios
2. Con 6-12 repeticiones
3. 70-85% 1RM
4. 2 a 3 veces/semana
5. Con alta intensidad
https://t.co/qDCxZl9b5H
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis
@pakpatroklos @JamesSteeleII
https://t.co/3VVbfEVdjY
#4. Androulakis-Korakakis P, Fisher JP, Steele J. The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis. Sports Med. 2020 Apr;50(4):751-765. doi: 10.1007/s40279-019-01236-0. https://t.co/4xpteoYOOq
Jun 18, 2023 · 3 likes · 8,333 followersView post →
JP
JVA Physio
@jordanawale · X
@davidbelle_ Not sure about hypertrophy but I remember this study from a couple years ago that suggests training to failure 2-3 times a week is sufficient for increasing 1 rep max... so logically speaking you should make some gains too
https://t.co/r2Otr0PqmW
Better get 80% of 1RM clamshells..
Androulakis-Korakakis, P., Fisher, J.P. & Steele, J. The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis. Sports Med 50, 751–765 (2020). https://t.co/KdheDeojJ8
The culmination of @pakpatroklos PhD work... A massive multi study preprint with a stellar team of collaborators!
Check it out!
The minimum effective training dose required to increase 1RM strength in powerlifters
This review suggests training reps to failure only 2-3 times a week is enough to improve strength. So any fellow key workers and NHS colleagues, if you go hard on your days off you can still get strong
Full text for “The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis” on @SportsMedicineJ https://t.co/5NDgGqAZNM via #sharedit
Feb 3, 2020 · 15 likes · 2 shares · 1,193 followersView post →
PP
Pak Androulakis-Korakakis, PhD
@pakpatroklos · X
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis
https://t.co/BpUaSo8VP6
Dec 28, 2019 · 3 likes · 1,193 followersView post →
AD
Alberto Sá, Ph.D
@AlbertoSouzaSF1 · X
RT @Jozo_Grgic: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Me…
RT @Jozo_Grgic: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Me…
Dec 27, 2019 · 6 shares · 553 followersView post →
SP
Scotty Butcher PhD
@TheStrengthJedi · X
RT @Jozo_Grgic: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Me…
Dec 27, 2019 · 6 shares · 2,056 followersView post →
E
EskeleThor
@EskeleThor · X
RT @Jozo_Grgic: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Me…
Dec 27, 2019 · 6 shares · 403 followersView post →
PP
Pak Androulakis-Korakakis, PhD
@pakpatroklos · X
RT @Jozo_Grgic: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Me…
Dec 27, 2019 · 6 shares · 1,193 followersView post →
AP
Ariel Nascimento PT
@Ariel_nasc · X
RT @Jozo_Grgic: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Me…
Dec 27, 2019 · 6 shares · 177 followersView post →
JG
Jozo Grgic
@Jozo_Grgic · X
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis
https://t.co/LaeBMZGcx2
Dec 27, 2019 · 14 likes · 6 shares · 5,585 followersView post →
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hulk 11
@MahdiMq1419 · X
RT @Microscope_B: لا عذر لديك : عدم وجود وقت كافي للتمرين
حتى لو كنت متقدما
تشير هذه المراجعة الحديثة:
اداء جولة واحدة مع تكرار من 6-12…
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 16, 2019 · 39 shares · 109 followersView post →
VS
Veronica Souza
@vesouzasantos · X
RT @PhysioMeScience: The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review a…
Dec 14, 2019 · 21 shares · 102 followersView post →
KV
Kyle VanderWoude
@KyleVanderwoude · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 14, 2019 · 39 shares · 42 followersView post →
E
EskeleThor
@EskeleThor · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 14, 2019 · 39 shares · 403 followersView post →
DG
Derek Griffin
@DerekGriffin86 · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 14, 2019 · 39 shares · 38,556 followersView post →
D
DonGamborimbo
@DonGamborimbo · X
RT @DimeComoSea: Si quieres ser más fuerte y no eres un atleta avanzado y tienes poco tiempo, basta con 3 días a la semana y un buen progra…
Dec 13, 2019 · 1 share · 3,090 followersView post →
D
DimeComoSea
@DimeComoSea · X
Si quieres ser más fuerte y no eres un atleta avanzado y tienes poco tiempo, basta con 3 días a la semana y un buen programa de entrenamiento para lograrlo.
https://t.co/OsODbZoCmW
Dec 13, 2019 · 2 likes · 1 share · 3,143 followersView post →
S
sivaparvati
@sivaparvati · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 13, 2019 · 39 shares · 861 followersView post →
RX
RONNIN Xzen
@RONNINXzen · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 12, 2019 · 39 shares · 411 followersView post →
DG
Daniel Godeassi
@dangodeassi · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 12, 2019 · 39 shares · 204 followersView post →
MP
Mirelis Peralta
@esamuchacha · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 12, 2019 · 39 shares · 2,550 followersView post →
FA
Filipe Almeida
@ChessCarnival · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 196 followersView post →
AS
AASPT Sports Perform SIG
@SportPerformSIG · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 3,286 followersView post →
MG
Mark Gajtka
@MA_Gaj · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 178 followersView post →
AG
Anderson Gregorio
@prAndersonGreg · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 120 followersView post →
SL
Shane Landers
@purewellnessok · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 31 followersView post →
MK
Magnus Bak Klaris
@Palmares_cph · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 225 followersView post →
CP
Cliff Harvey PhD
@CarbAppropriate · X
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis https://t.co/hiW0S7sb5Z
Dec 11, 2019 · 1 like · 1,783 followersView post →
DC
D. Martin MS, CSCS, CISSN
@dmartinfitness · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 760 followersView post →
B
Benjamin
@outtrained · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 61 followersView post →
BB
Bernat Buscà
@BernatBusca72 · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 867 followersView post →
MP
Mike Pagliacci
@drmikepagliacci · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 138 followersView post →
SC
Spectrum Coaching
@Spectrumcoach_ · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 14 followersView post →
PT
Paul Tramel
@coachtramel · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 267 followersView post →
SC
Simone do Carmo
@Sport_Bokkie · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 903 followersView post →
JV
Jort Veen
@JortVeen · X
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis https://t.co/FWT4rcb7tt
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 11, 2019 · 39 shares · 110 followersView post →
MP
Matthew Stratton PhD
@MTSstrength89 · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 10, 2019 · 39 shares · 164 followersView post →
森O
森のトレ猫(Yumi Ohara)
@morinonekoneko · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 10, 2019 · 39 shares · 2,862 followersView post →
CC
Carlos Campos
@CarlosCamposMSA · X
Se pueden lograr ganancias de Fuerza en atletas entrenados con respecto a su 1RM en un tiempo mínimo. No hay excusa para dejar de entrenarse https://t.co/5LOKWHB4aM
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 10, 2019 · 39 shares · 286 followersView post →
RM
Ryan Miskiman
@rmiskiman · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 10, 2019 · 39 shares · 451 followersView post →
BM
Bader alshatti Ms
@alshatti_fit · X
لا عذر لديك : عدم وجود وقت كافي للتمرين
حتى لو كنت متقدما
تشير هذه المراجعة الحديثة:
اداء جولة واحدة مع تكرار من 6-12 في 70-80% 1RM في 2-3 مرات في الاسبوع
لمدة 8-12 اسبوع
ينتج عنه مستوى طيب ولكن دون الامثل ..
مع زيادة في القوة
https://t.co/49caIiRfYv
Dec 10, 2019 · 14 likes · 3 shares · 9,761 followersView post →
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OJSN
@iamojsn · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 10, 2019 · 39 shares · 14,965 followersView post →
ED
Eric Rawson, Ph.D.
@EricRawsonPhD · X
RT @BradSchoenfeld: Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal…
Dec 10, 2019 · 39 shares · 7,512 followersView post →
BP
Brad Schoenfeld, PhD
@BradSchoenfeld · X
Nice review paper by @jpfisheruk, @JamesSteeleII et al; substantial increases in strength can be achieved in a minimal amount of time, even in resistance-trained individuals. No excuse of not having time to work out
https://t.co/qIsNKBRQBW
Dec 10, 2019 · 145 likes · 39 shares · 95,952 followersView post →
GN
George Nassis
@gnassis · X
NEW & interesting: What is the minimum training dose to improve strength? an evidence-based approach
Dec 10, 2019 · 24 likes · 1 share · 4,362 followersView post →
CL
Coach Louis
@OswaldPer4mance · X
Interesting only 6-12 Reps at 70-85% three times a week needed to make strength gains. Based on a meta analyses. It is only for Squat and Bench however. Could be interesting in that minimum dosage may only need to be 1x6 each session. https://t.co/5KUdiGG8WE
RT @jploenneke: What is the least a trained person can do and still increase strength? An important question that @pakpatroklos provides so…
Dec 9, 2019 · 10 shares · 53,459 followersView post →
JS
James Steele
@jamessteeleii.bsky.social · Bluesky
Great to see this finally published from PhD student @pakpatroklos along with @jpfisheruk
The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis
@solentuni @SportsMedicineJ
doi:10.1007/s40279-019-01236-0 Spiering, Barry A et al. “Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and ...
doi:10.1007/s40279-019-01236-0 Spiering, Barry A et al. “Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and ...
doi:10.1007/s40279-019-01236-0 Spiering, Barry A et al. “Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and ...
doi:10.1007/s40279-019-01236-0 Spiering, Barry A et al. “Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and ...
doi:10.1007/s40279-019-01236-0 Spiering, Barry A et al. “Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and ...
En el día mundial de la lucha contra el SIDA... INFLUENCIA DEL ...
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... 10.1007/s40279-019-01236-0. May be a doodle of slow loris and text that says 'Científicos en el siglo. MESSENGER. TISS Training Investigation Sports Science.
doi:10.1007/s40279-019-01236-0 2. Behm DG, Granacher U, Warneke K, Aragão-Santos JC, Da Silva-Grigoletto ME, Konrad A. Minimalist Training: Is Lower Dosage ...
doi:10.1007/s40279-019-01236-0 2. Behm DG, Granacher U, Warneke K, Aragão-Santos JC, Da Silva-Grigoletto ME, Konrad A. Minimalist Training: Is Lower Dosage ...
La mayoría de las personas que va al gimnasio, lo hace co ...
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https://doi.org/10.1007/s40279-019-01236-0; Marshall, P., Cross, R., & Haynes, M. (2018). The fatigue of a full body resistance exercise session in trained ...
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