Lifters don’t need to train at their absolute max volume — doing about 85% of what they can handle gives them the best strength gains.

Scientific Claim

Resistance training with moderate volume (85% or less of maximal tolerable volume) may optimize strength adaptations in experienced junior weightlifters over a 10-week cycle.

Original Statement

“The present results indicate that junior experienced lifters can optimize performance by exercising with only 85% or less of the maximal volume that they can tolerate.”

From study:MODERATE RESISTANCE TRAINING VOLUME PRODUCES MORE FAVORABLE STRENGTH GAINS THAN HIGH OR LOW VOLUMES DURING A SHORT‐TERM TRAINING CYCLE

Evidence Quality Assessment

Claim Status

overstated

Study Design Support

Design supports claim

Appropriate Language Strength

probability

Can suggest probability/likelihood

Assessment Explanation

The term 'optimize performance' overreaches — the study measured strength gains, not overall 'performance' or 'efficiency.' Verb strength adjusted to probability to reflect cautious inference.

More Accurate Statement

“Resistance training with moderate volume (85% or less of maximal tolerable volume) may lead to the greatest strength adaptations in experienced junior weightlifters over a 10-week cycle.”

Evidence from Studies

Supporting (1)

MODERATE RESISTANCE TRAINING VOLUME PRODUCES MORE FAVORABLE STRENGTH GAINS THAN HIGH OR LOW VOLUMES DURING A SHORT‐TERM TRAINING CYCLE

Randomized Controlled Trial

Human

2005 Aug

Lifters who trained with a medium amount of work got stronger than those who did either way less or way more — proving that doing just the right amount, not the most, leads to the best results.

Contradicting (0)

No contradicting evidence found

Source Study

MODERATE RESISTANCE TRAINING VOLUME PRODUCES MORE FAVORABLE STRENGTH GAINS THAN HIGH OR LOW VOLUMES DURING A SHORT‐TERM TRAINING CYCLE

Score: 55

DOI: 10.1519/R-15574.1

Similar Assertions

Doing the most reps didn’t make lifters any stronger than doing fewer reps — more isn’t always better.

79%

Lifting more weights each week makes you stronger, but the gains slow down faster than muscle growth — after a certain point, adding more sets gives you very little extra strength.

78%

No matter if trained men do 5 or 20 sets per muscle group each week, they all get stronger and their muscles get thicker after 6 months of training.

77%

Even if you lift the same total amount each week, spreading it across more days can still make you stronger—frequency matters on its own.

77%

For guys who already lift weights, doing 5 to 10 sets per muscle group each week builds strength and muscle just as well as doing 15 to 20 sets — more sets don’t help much.

77%