More isn't always better: Just right training makes lifters stronger
MODERATE RESISTANCE TRAINING VOLUME PRODUCES MORE FAVORABLE STRENGTH GAINS THAN HIGH OR LOW VOLUMES DURING A SHORT‐TERM TRAINING CYCLE
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High-volume training (3,030 reps) produced no greater strength gains than low-volume (1,923 reps) in any lift, despite nearly 60% more total repetitions.
Common training wisdom says more volume = more muscle and strength. This study shows that for experienced junior lifters, exceeding moderate volume offers zero added benefit.
Practical Takeaways
If you're an experienced lifter, try reducing your total reps by 15–20% from your current volume and see if strength gains improve—especially in technical lifts like the snatch.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
High-volume training (3,030 reps) produced no greater strength gains than low-volume (1,923 reps) in any lift, despite nearly 60% more total repetitions.
Common training wisdom says more volume = more muscle and strength. This study shows that for experienced junior lifters, exceeding moderate volume offers zero added benefit.
Practical Takeaways
If you're an experienced lifter, try reducing your total reps by 15–20% from your current volume and see if strength gains improve—especially in technical lifts like the snatch.
Publication
Journal
Journal of Strength and Conditioning Research
Year
2005
Authors
J. González-Badillo, E. Gorostiaga, R. Arellano, M. Izquierdo
Related Content
Claims (6)
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.
When lifters did a medium amount of training, their snatch got stronger the most — more than their clean & jerk or squat.
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.
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.