Mixed
Powerlifters can achieve meaningful increases in 1-repetition-maximum (1RM) strength using a Minimum Effective Training Dose (METD) consisting of 3-6 working sets of 1-5 repetitions per week at loads >80% 1RM with an RPE of 7.5-9.5.
To build strength efficiently, focus on heavy weights (over 80% of your max) for 1-5 reps. Do 3-6 total working sets per week for each lift (squat, bench, deadlift), spread across 1-3 sessions. Use a perceived exertion scale of 7.5-9.5 (leaving 0.5-2.5 reps in reserve). Stick to this for 6-12 weeks. You can add 1-3 accessory exercises at moderate intensity (RPE 7-9) for 6-10 reps if needed.
PL athletes looking to train with a METD approach can do so by performing approximately 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 to 9.5 for 6-12 weeks and expect to gain strength.
Why this rating
Based on mixed methods including interviews, surveys, and small intervention studies (n=16, n=9) on intermediate-advanced athletes; not a large-scale RCT.
Source
The minimum effective training dose required to increase 1RM strength in powerlifters
Patroklos Androulakis‐Korakakis et al. · 2021
DOI 10.31236/osf.io/wubps
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