Strength Dose-Response Curve

Weight Training Research

Trained

Barbell Bench Press

Trained participants experience maximal strength gains training each muscle group 2 days per week with an average training intensity of 80% of their 1 RM, or approximately 8 RM. Four sets performed per muscle group elicited the most gains in both trained and untrained. Interestingly, only marginal benefits were observed between 2 and 4 sets per muscle group in trained individuals.

Rhea warns their dose-response curves represent mean training levels and should not be construed as supporting training at a particular volume or intensity on a constant basis. Instead, effective programs should incorporate varied training doses (volume, frequency, and/or intensity) [particularly for trained individuals].

Untrained

Untrained participants (less than 1 year of consistent training) experience maximal strength gains with an average training intensity of 60% of their 1 RM or approximately a 12 RM, training each muscle group 3 days per week. Novices weight training 2 times per week may make approximately 80% of the strength gains as compared to training 3 times per week.

Rhea et al (2003) suggested caution when prescribing multiple-set programs to those who have not been training consistently for at least 1 year. Adequate time is required to become accustomed to the stress of resistance exercise and avoid over-stress injuries in the early phases of training. Novice trainees may also lack the desire to commit to a training program requiring the additional time needed to perform multiple sets and thus reduce adherence to the exercise regimen.


References

Braith RW, Graves JE, Pollock ML, Leggett SL, Carpenter DM, Colvin AB (1989). Comparison of 2 vs 3 days/week of variable resistance training during 10- and 18-week programs. Int J Sports Med. 10(6): 450-4.

Rhea MR, Alvar BA, Burkett LN, Ball SD (2003). A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc. 35(3): 456-64.

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