Single Rep Training

[Blackheart]

I never did a workout based on singles and i have heard and read that can produce very good results if done right..

But how a training routine based on singles can be done (for biceps for example?) it is only for compound movements? for all the exercises or just for the big ones?

please enlight me!

[Crotchulla]

I probably can't help much, but from what I've read it is usually only powerlifting moves. I sure could be wrong, but those are the only lifts I see with singles.

[GoJu]

Singles are great if done right, for the most part they NOT to be done with isolation moves working a single joint but rather for strength and power moves like the squat, bench press, deadlift, military press, clean and jerk, and snatch. I've also done them for barbell curls, weighted dips, and weighted chins, depending on the move and if the load you're working is heavy enough between 3-8 single reps is more than enough for one training cycle.

For instance I like to train my olympic lifts and my deadlifts with singles, but my squats and presses I like to train in the 3-5 range, it all depends on you, experiment some!

[JasonL]

Singles is one of the best ways to workout and get strong. You can organize it in many ways. It also depends for strength or size training as well. If I wanted some more size, strength and endurance I would do say, Barebell Push Presses for singles for tons of sets 30-50 sets, done in a certain time frame, say 30 min or so. The weight will probably be %50-%60 percent of your 1 rep max. If you do Biceps, just pick 1 or 2 exercises, weight %50 percent of your max or a little higher, then do lots of sets. Works great.

[TelegraphKey]

For grip, singles & negatives are especially effective because singles & negatives work more for strengthening tendons & ligaments, not muscles, and the hands are far more tendons & ligaments, than muscle, compared to other parts of the body like chest, legs, etc.

In general, singles & negatives are used as advanced lifting techniques for people who have already trained quite awhile & have a good base of muscle (and/or who use steroids & thus their muscles have grown much faster than their tendons & ligaments).

For most bodyparts, you should establish a base of muscle growth by reaching muscle fatigue with weights that are submaximal but close to maximal -- generally, about 4-8 reps or so. Anything higher is good for pumps and, I guess, some hypertrophy, but doesn't really stimulate strength; anything lower gives you strength, for awhile, but doesn't give strength endurance and also seems to fail after awhile to continue giving steady strength gains (except maybe in the Westside style).

For hands, as pdoire told me once, singles & negatives work because the hands are mostly tendons & ligaments, not muscle.

[verdigriz]

Singles are a great way to train..theres also something called rest pause training which is just singles done with litle rest in between like 10 seconds. From what I can gather, most of the big grip guys here generally work heavy singles after a warmup, of course with variations from time to time. I am still off the opinion tho, that as you get stronger you get bigger, cuse you dont lift lighter weights to get stronger right (no brainer huh)? Tho how big, how fast, and how strong is largely genetic and knowledge.

[Teemu I]

I'd recommend two books that have good practical information how to use singles effectively:

Dinosaur Training by Brooks Kubik and Rock, Iron, Steel by Steve Justa.

[mbcx6pmw]

I'd recommend two books that have good practical information how to use singles effectively:

Dinosaur Training by Brooks Kubik and Rock, Iron, Steel by Steve Justa.

I'd second that. Just finished reading Dinosaur Training and plan to incorporate some heavy singles following a period of 5x5 work. Primarily this will be on the basic compound moves, but also on some isolation moves such as standing curls.

[GoJu]

Dino Training rocks! I'm currently in the middle of a 5 x 5 program, but after I'm done with that I want to try Kubik's power rack programs in the book.

[Timmy]

Rob Calacino rings a bell.

[royceman]

http://www.mikemahler.com/restpause.html

Here is a great article on rest/pause training. This site is full of cool stuff!!

[Mikael Siversson]

I used to do singles for all grip exercises. Later I found that repping works better for me. A main problem with singles is that it is very time consuming to get enough volume. Also easier to burn out with negatives and singles, at least that is what I found out. When I started doing reps in vertical bar lifting for example, it took me all the way to a WR.

[GoJu]

It is nice to change it up, I've been so used to the KTA style severe negatives and overcrushes that the other day I did 5 severe negative singles on a SM and got so burned out I couldn't even close my #1. I'm also switching to a more rep oriented method, 5 x 5 took my standing press up 20lbs in 3 weeks, I'm gonna see what it can or can't do for my grippers and several other lifts, plus rep work on the TTK has given me more of a thumb workout than any pinch block ever has!

[Blackheart]

I never trained on singles and i would like to train on singles for sometime. I am too currently training on a three day split compaound movements only 5 x 5 system and i am trying to create a program that includes only triples and singles. Obviously it is recomended to do singles only on compound movements right? with multiple sets and short breaks or multiple sets and big breaks between sets (3- 4 minutes).???

[GoJu]

I never trained on singles and i would like to train on singles for sometime. I am too currently training on a three day split compaound movements only 5 x 5 system and i am trying to create a program that includes only triples and singles. Obviously it is recomended to do singles only on compound movements right? with multiple sets and short breaks or multiple sets and big breaks between sets (3- 4 minutes).???

yeah multiple sets, my break time usually depends upon how sever the set before it was. hmmmm, you might look up the westside barbell max effort method, they usually do a max effort lift on upper body and lower body days working up to a near max triple and then a near max single.

[1stCoC]

7 singles with an isometric hold at the end of any successful attempts( with the #3) is what always gave me the best results training for the #3 domination. Your strength comes from finally being able to "make" all 7 attempts in a row. Untill then you are building in a intense, but ,progressive manner. If you do reps you will be good at reps...wanna do a big single?..............do singles! RS