A pilot study by Androulakis-Korakakis et al. compared two groups of powerlifters –
Group 1 (MAX group) performed 1X1 @ a 9-9.5 RPE on the squat x 2 a week, bench press x 3 a week, deadlift x 1 for 10 weeks. This is the only training they did, there were no backoff sets or accessory exercises.
Group 2 (TRAD group) performed a regular PL program using multiple sets and reps on the squat, bench press and deadlift for 10 weeks. No accessory exercises were used.
Subjects were competitive powerlifters with minimum 1 year PL experience and 2 years resistance training experience
Results
Total volume performed by each group were as follows –
MAX
Squat – 3138kg ±612kg
Bench press – 3002kg ±609kg
Deadlift – 1790kg ±373kg
TRAD
Squat – 37,609kg ±6561kg
Bench press – 55,655.6kg ±9897.8kg
Deadlift – 19,433kg ±2646kg
The MAX group did less than 10% of the volume of the TRAD group
Results of TRAD group
Pre to post changes in 1RM strength (0-11 weeks)
|
Characteristic |
Participant 1 |
Participant 2 |
Participant 3 |
|
Squat KG |
5kg |
0kg |
5kg |
|
Squat % |
2.5% |
0% |
2.8% |
|
Bench KG |
2.5kg |
0kg |
0kg |
|
Bench % |
1.7% |
0% |
0% |
|
DL KG |
5kg |
0kg |
30kg |
|
DL % |
2.1% |
0% |
14% |
|
Total KG |
12.5kg |
0kg |
3.5kg |
|
Total % |
2% |
0% |
6.5% |
Results of MAX group
Pre to post changes in 1RM strength (0-11 weeks)
|
Characteristic |
Participant 1 |
Participant 2 |
Participant 3 |
Participant 4 |
Participant 5 |
|
Squat KG |
10kg |
0 |
5kg |
0kg |
0kg |
|
Squat % |
6.6% |
0 |
3.3% |
0% |
0% |
|
Bench KG |
0kg |
5kg |
7.5kg |
15kg |
10kg |
|
Bench % |
0% |
3.6% |
6.4% |
12% |
11.4% |
|
DL KG |
10kg |
20kg |
0kg |
-5kg |
-10kg |
|
DL % |
6% |
8.3% |
0% |
-2.1% |
-6.6% |
|
Total KG |
20kg |
25kg |
-2.5kg |
-20kg |
-20kg |
|
Total % |
4.8% |
4.2% |
-0.5% |
-3.4% |
-5% |
Pre to peri changes (approx. middle of the training block) in 1RM strength
|
Characteristic |
Participant 1 |
Participant 2 |
Participant 3 |
Participant 4 |
Participant 5 |
|
Squat KG |
10kg – |
7.5kg ^ |
0kg < |
2.5kg ^ |
0kg – |
|
Squat % |
6.6% – |
3.5% ^ |
0% < |
1.1% ^ |
0% – |
|
Bench KG |
0kg – |
7.5kg ^ |
0kg < |
2.5kg < |
0kg < |
|
Bench % |
0% – |
5.4% ^ |
0% < |
1.8% < |
0% < |
|
DL KG |
15kg ^ |
10kg < |
20kg ^ |
6kg ^ |
-5kg ^ |
|
DL % |
9% ^ |
4.2% < |
11.7% ^ |
2.4% ^ |
-3.2% ^ |
|
Total KG |
15kg < |
25kg – |
20kg ^ |
11kg ^ |
-5kg ^ |
|
Total % |
3.6% < |
4.2% – |
4.5% ^ |
1.8% ^ |
-1.2% ^ |
Legend comparing strength differences between peri to post strength
– = No change between peri to post
^ = stronger at peri to post
< = weaker at peri to post
Summary/Conclusions
To summarise the results tables. Using traditional PL training, two subjects got stronger, and one subject had no change in strength.
Using maxing out training only, two subjects increased strength and three subjects got weaker from pre to post training program.
When comparing strength from DURING the 10-week training program compared to the END of the training program. At around the 4–7 week mark, two people were stronger, two subjects were weaker and one subject maintained strength compared to the end of the program.
What to take from this?
1. Responses to training are highly individual. As we can see from the results, some people improved from doing extremely low volumes, whereas others got weaker
2. The minimum amount of volume to make gains is probably much lower than we think
3. 3/5 of the subjects were either stronger or maintained their strength from midway of the program compared to the end. Only doing a few very high effort singles (9-9.5 RPE) for 4-7 weeks may be enough to maintain or increase strength in some people. This is good news if going away on holiday or just going to be time poor for a while. Doing very little volumes (one set 2-3 times a week) at high efforts (9RPE and above), might be enough to at least maintain gains. Some people might actually get stronger doing this.
References
Androulakis-Korakakis P, Fisher JP, Kolokotronis P, Gentil P, Steele J. Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition-A Pilot Study. Sports (Basel). 2018;6(3):86. Published 2018 Aug 29. doi:10.3390/sports6030086
