One article on PainSci cites Schoenfeld 2018: Strength Training Frequency
PainSci notes on Schoenfeld 2018:
Lead author Brad Schoenfeld summarizes the study like this: “Probably the biggest thing that’s gotten lost about our new study on [training] volume was the finding that training less than 45 mins a week produced the same strength and muscular endurance increases as training 5 times as much in resistance trained men. That’s kind of a big deal.”
It really is a big deal, which is partly why New York Times health writer Gretchen Reynolds covered the story. There was fierce criticism from some readers, but mostly concerning bodybuilding (muscle growth); study co-author James Krieger (and prolific blogger) responded extensively. For most people’s purposes, these results are reliable and meaningful, and consistent with many other similar studies.
original abstract †Abstracts here may not perfectly match originals, for a variety of technical and practical reasons. Some abstacts are truncated for my purposes here, if they are particularly long-winded and unhelpful. I occasionally add clarifying notes. And I make some minor corrections.
PURPOSE: The purpose of this study was to evaluate muscular adaptations between low-, moderate-, and high-volume resistance training (RT) protocols in resistance-trained men.
METHODS: Thirty-four healthy resistance-trained men were randomly assigned to 1 of 3 experimental groups: a low-volume group (1SET) performing 1 set per exercise per training session (n = 11); a moderate-volume group (3SET) performing 3 sets per exercise per training session (n = 12); or a high-volume group (5SET) performing 5 sets per exercise per training session (n = 11). Training for all routines consisted of three weekly sessions performed on non-consecutive days for 8 weeks. Muscular strength was evaluated with 1 repetition maximum (RM) testing for the squat and bench press. Upper-body muscle endurance was evaluated using 50% of subjects bench press 1RM performed to momentary failure. Muscle hypertrophy was evaluated using B-mode ultrasonography for the elbow flexors, elbow extensors, mid-thigh and lateral thigh.
RESULTS: Results showed significant pre-to-post intervention increases in strength and endurance in all groups, with no significant between-group differences. Alternatively, while all groups increased muscle size in most of the measured sites from pre-to-post intervention, significant increases favoring the higher volume conditions were seen for the elbow flexors, mid-thigh, and lateral thigh.
CONCLUSION: Marked increases in strength and endurance can be attained by resistance-trained individuals with just three, 13-minute weekly sessions over an 8-week period, and these gains are similar to that achieved with a substantially greater time commitment. Alternatively, muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.
- “Single versus multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis,” James W Krieger, Journal of Strength & Conditioning Research, 2010.
- “Single versus multiple sets of resistance exercise: a meta-regression,” James W Krieger, Journal of Strength & Conditioning Research, 2009.
- “Individual Differences: The Most Important Consideration for Your Fitness Results that Science Doesn’t Tell You,” James Krieger and Bret Contreras, Bretcontreras.com.
- “Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis,” Brad J Schoenfeld, Dan Ogborn, and James W Krieger, Journal of Sports Science, 2016.
- “Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis,” Brad J Schoenfeld, Jozo Grgic, Dan Ogborn, and James W Krieger, Journal of Strength & Conditioning Research, 2017.
Specifically regarding Schoenfeld 2018:
This page is part of the PainScience BIBLIOGRAPHY, which contains plain language summaries of thousands of scientific papers & others sources. It’s like a highly specialized blog. A few highlights:
- No long-term effects after a three-week open-label placebo treatment for chronic low back pain: a three-year follow-up of a randomized controlled trial. Kleine-Borgmann 2022 Pain.
- Exercise and education versus saline injections for knee osteoarthritis: a randomised controlled equivalence trial. Bandak 2022 Ann Rheum Dis.
- Association of Lumbar MRI Findings with Current and Future Back Pain in a Population-based Cohort Study. Kasch 2022 Spine (Phila Pa 1976).
- A double-blinded randomised controlled study of the value of sequential intravenous and oral magnesium therapy in patients with chronic low back pain with a neuropathic component. Yousef 2013 Anaesthesia.
- Is Neck Posture Subgroup in Late Adolescence a Risk Factor for Persistent Neck Pain in Young Adults? A Prospective Study. Richards 2021 Phys Ther.