Efficacy of Daily One-Repetition Maximum Squat Training in Well-Trained Lifters

Zourdos, Michael C.; Dolan, Chad; Quiles, Justin M.; Klemp, Alex; Blanco, Rocky; Krahwinkel, Anthony J.; Goldsmith, Jacob A.; Jo, Edward; Loenneke, Jeremy P.; Whitehurst, Michael

doi:10.1249/01.mss.0000479287.40858.b7

Cited by 17 publications

(24 citation statements)

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“…These findings contradict some of the previous literature that has found the lower body strength to be more training volume dependent than upper body strength [ 12 , 13 ]. Similarly to the SQ findings of this study, Zourdos et al [ 4 ] found that squatting with low volume but very high loads consecutively for 37 days (i.e., around 5 weeks) increased SQ 1RM in 2 powerlifters and a weightlifter.…”

Section: Discussionsupporting

confidence: 87%

“…A contrasting method of training that has been utilized by Olympic weightlifting coaches and athletes for many years involves frequent training with very high loads, usually above 85%1RM, but with a very low training volume often using sets of single repetitions. Zourdos et al [ 4 ] examined the effect of performing the back SQ daily with very heavy loads (a 1RM followed by 5 sets of 3 repetitions at 85%1RM or 2 repetitions at 90%1RM) and found that 1RM strength improved over a period of 37 days. Training with low volume but with very high loads may be most appropriate for PL performance as it addresses the element of specificity; which in this case is a high load single repetition.…”

Section: Introductionmentioning

confidence: 99%

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Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Androulakis-Korakakis

Fisher

Kolokotronis³

et al. 2018

Sports

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The present study looked to examine reduced volume ‘daily max’ (near max loads) training compared to higher volume periodized training in powerlifters preparing for competition. Ten competitive powerlifters were split into 2 groups (MAX group and PER group) and participated in a 10-week training intervention either following a “daily max” training protocol or a traditional periodized training protocol while preparing for competition. All participants underwent 1RM testing for squat (SQ), bench press (BP) and deadlift (DL) prior to the 10-week intervention. The MAX group performed single sets of single repetitions using a load equating to an RPE rating of 9–9.5 while the PER group performed higher volume periodized training with loads ranging from 70%1RM up to 93%1RM as well as a taper at the final weeks of the training intervention. Both groups were tested after the 10-week training intervention at the Greek IPF-affiliate National Championships. In the PER group, powerlifting (PL) total increased for P1 and P3 by 2% and 6.5% respectively while P2 experienced no change. In the MAX group PL total increased for P1 and P2 by 4.8% and 4.2% respectively while it decreased by 0.5%, 3.4% and 5% for P3, P4 and P5 respectively. In the MAX group peri PL total increased for P1–4 by 3.6%, 4.2%, 4.5% and 1.8% respectively while it decreased by 1.2% for P5. The results of this pilot study show that single-set, single-rep, RPE based ‘daily max’ training may be a favorable strategy for some beginner-intermediate powerlifters preparing for competition while it may lead to performance decreases for others. Further, it suggests that performance may be comparable to traditional periodized training during shorter training cycles, though future work with larger samples is needed to further test this. Practically ‘daily max’ training may be useful for PL athletes looking to maintain strength during periods with limited training time available.

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Section: Discussionsupporting

confidence: 87%

Section: Introductionmentioning

confidence: 99%

Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Androulakis-Korakakis

Fisher

Kolokotronis³

et al. 2018

Sports

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“…It has been reported that there is a wide disparity of repetitions allowed at various percentages of one-repetition maximum (1RM) among individuals (7) and large fluctuations of resistance training performance based upon daily readiness (5,9). Thus, the repetitions in reserve (RIR) -based rating of perceived exertion (RPE) scale (11) was designed to autoregulate training load based upon daily readiness (3), and equate effort per set across individuals.…”

Section: Introductionmentioning

confidence: 99%

Self-Rated Accuracy of Rating of Perceived Exertion-Based Load Prescription in Powerlifters

Helms

Brown

Cross

et al. 2017

Journal of Strength and Conditioning Research

Self Cite

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This study assessed male (n = 9) and female (n = 3) powerlifters' (18-49 years) ability to select loads using the repetitions in reserve-based rating of perceived exertion (RPE) scale for a single set for squat, bench press, and deadlift. Subjects trained 3× per week. For 3 weeks on nonconsecutive days in the weekly order of hypertrophy (8 repetitions at 8 RPE), power (2 repetitions at 8 RPE), and strength (3 repetitions at 9 RPE), using subject-selected loads intended to match the target RPE. Bench press and squat were performed every session and deadlift during strength and power only. Mean absolute RPE differences (|reported RPE-target RPE|) ranged from 0.22-0.44, with a mean of 0.33 ± 0.28 RPE. There were no significant RPE differences within lifts between sessions for squat or deadlift. However, bench press was closer to the target RPE for strength (0.15 ± 0.42 RPE) vs. power (-0.21 ± 0.35 RPE, p = 0.05). There were no significant differences within session between lifts for power and strength. However, bench press was closer (0.14 ± 0.44 RPE) to the target RPE than squat (-0.19 ± 0.21 RPE) during hypertrophy (p = 0.02). Squat power was closer to the target RPE in week 3 (0.08 ± 0.29 RPE) vs. 1 (-0.46 ± 0.69 RPE, p = 0.03). It seems that powerlifters can accurately select loads to reach a prescribed RPE. However, accuracy for 8-repetition sets at 8 RPE may be better for bench press compared with squat. Rating squat power-type training may take 3 weeks to reach peak accuracy. Finally, bench press RPE accuracy seems better closer rather than further from failure (i.e., 3-repetition 9 RPE sets vs. 2-repetition 8 RPE sets).

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“…For example, improvements in maximal (1‐RM) strength can occur in highly strength‐trained individuals (powerlifters) without changes in muscle size (Zourdos et al . ), while strength can be maintained during detraining despite loss of muscle fibre size (cross sectional area) (Bickel et al . ).…”

mentioning

confidence: 99%

“…The importance of neural adaptations for changes in strength is further highlighted by observations that changes in strength are possible without changes in muscle size, even in highly trained individuals with considerable muscle mass. For example, improvements in maximal (1-RM) strength can occur in highly strength-trained individuals (powerlifters) without changes in muscle size (Zourdos et al 2016), while strength can be maintained during detraining despite loss of muscle fibre size (cross sectional area) (Bickel et al 2011). Importantly, however, interpretation of the relationship between muscle growth and strength gain is complicated by the various measures used by different studies to assess changes in both parameters.…”

mentioning

confidence: 99%

Spinal cord‐level adaptations to resistance training: the ‘backbone’ of early strength gains?

Fyfe

Hamilton

2019

The Journal of Physiology

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Efficacy of Daily One-Repetition Maximum Squat Training in Well-Trained Lifters

Cited by 17 publications

References 0 publications

Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Reduced Volume ‘Daily Max’ Training Compared to Higher Volume Periodized Training in Powerlifters Preparing for Competition—A Pilot Study

Self-Rated Accuracy of Rating of Perceived Exertion-Based Load Prescription in Powerlifters

Spinal cord‐level adaptations to resistance training: the ‘backbone’ of early strength gains?

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