Adherence
Powerlifters can achieve meaningful increases in 1-repetition-maximum (1RM) strength by performing approximately 3–6 working sets of 1–5 repetitions per week per powerlift, using loads above 80% 1RM at an RPE of 7.5–9.5 for 6–12 weeks.
If you are a powerlifter short on time, you can still get stronger by focusing on just 3-6 hard sets of 1-5 reps per week for each lift (squat, bench, deadlift). Keep the weight heavy (over 80% of your max) and stop when you feel you could do 2-5 more reps (RPE 7.5-9.5). Do this over 6-12 weeks. You can add a few lighter accessory exercises if you want, but the main lifts are the priority.
PL athletes looking to train with a METD approach can do so by performing ∼3–6 working sets of 1–5 repetitions each week, with these sets spread across 1–3 sessions per week per powerlift, using loads above 80% 1RM at a Rate of Perceived Exertion (RPE) of 7.5–9.5 for 6–12 weeks and expect to gain strength.
Why this rating
Based on a multi-experiment mixed-methods study including interviews, surveys, and two intervention studies, but lacks large-scale randomized controlled trials specifically isolating this exact dose-response curve in a general population.
Source
The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters
Patroklos Androulakis‐Korakakis et al. · Frontiers in Sports and Active Living · 2021
DOI 10.3389/fspor.2021.713655
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