Lifters who did fewer reps only got stronger in two of the three lifts — not in the snatch — suggesting some exercises need more volume to improve.

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

Lifters who did a medium amount of weightlifting exercises for 10 weeks got stronger in their main lifts than those who did either much less or much more — especially in the snatch, where the medium group improved the most.

When lifters did a medium amount of training, their snatch got stronger the most — more than their clean & jerk or squat.

If you're already trained, doing light weights with short or long breaks between sets gives you about the same strength boost in your chest and legs after 8 weeks.

If you're already strong and lift weights, training each muscle group either once or five times a week for eight weeks will give you about the same strength gains on the bench press, squat, and row.