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Exercise Technique and Minimum Effective Dose Training with Dr. Pak

The Stronger By Science Podcast

NOTE

Minimum Dose Training for Powerlifting Strength Gains

Powerlifting athletes can achieve meaningful strength gains by doing three to six working sets of one to five repetitions each week, spread across one to three sessions per week per power lift, using loads above 80% of their one-rep max at an RPE of 7.5 to 9.5 for six to 12 weeks. Going as low as one to three singles per week per power lift is unlikely to result in meaningful gains, but adding two to three backup sets at 80% of the single repetition can potentially surpass what coaches and powerlifting athletes regard as meaningful.

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