Do one rep sets work? Can you build strength and size with singles?
>>76788123I did a singles routine once, when I was short on time and a bit experimental. It worked so well.>Deadlifts 10 min emom with approx 70% max>Clean and Press 10 min emom with approx 70% maxI got strong quickly, with very little/no fatigue. I did it every second day, alternating with a 20 in cardio day.
>>76788123Niggerfaggot just lift
>>76788123depends on how you do it. in my experience, high sets of safely submax singles are good for locking in your setup and getting in clean, unfatigued reps. I'd call it more like skill work than size building. i like them a lot for deadlifts because it forces you to get really consistent at setting up correctly and breaking inertia.
>>76788123No.
>>76788123Yah, why not.
>>76788123Maybe.
>>76788123If you hit a heavy single before your actual working sets then sure, otherwise you have to do 10 sets of singles.
>>76788482>otherwise you have to do 10 sets of singles.What if I am doing that?
>>76788517Brother, I already answered your question
>>76788123There's this dude with a gay voice who looks dyel at my gym, I think he goes every day because I keep seeing him at whatever time and day I go. In the short time I've been at the gym I've seen him do leg curl 1x20 more than once and then leave to some other machine. I don't know what's his full routine kek
>>76788674Gregbros....
>>7678823470% max? That's like nothing though.So if it worked so well, why are you not doing this still now?
>>7678872070% seems to work well. Maybe more like 75%. The idea is lift 75% until it turns into a 65% effort, and then increase the weight to bring it back to a 75% effort.Why am I not still doing it? Well, what's the old phrase:>It was working so well, I had to do something different.I am a chronic program jumper.
>>76788234Why not 80-90%?
>>76788804I found the stress was too high once I got above 80%. And yah, I did test out different intensities. Seems like 70-75% was a sweet spot. You would have to try it out and see.
>>76788949>I found the stress was too high once I got above 80%In what regard? Inability to recover or cns fatique?
>>76789017Both, really. Obviously, as the intensity increased, the recovery time did as well. But also, I would feel tired after the workout instead of stimulated. Around 70-75%, I would be buzzing after my workout. Feeling strong and unstoppable. Once I would get around 85-90%, I would feel tired and beat up. I started developing a theory that training in a way that builds energy is healthy, training in a way that sends/exhausts energy is unhealthy. Maybe unhealthy is the wrong word, but you know what I mean. So I try and use post-workout energy as a measure of a good workout.
>>76788123They're skill training it's crap at everything else. Skill is important for lifts that are going to be heavy and require strict form. So yes they're really important in the big picture but not in terms of gaining muscle.
i'm not taking advice from some mixed grip sumo youtube fag
>>76789050>Once I would get around 85-90%, I would feel tired and beat up.I would feel like that but only after doing it for after 5-6 weeks, then I would take a deload week to recover. Still, doing singles and adding 1-2.5 kilos for bench and 3-5 for squat made me improve my lifts quite fast.
>>76789154Its a decent system. I just found that I had to check my ego, and not add weight just because I can. Lets the gain come to me instead of chasing after them.But hitting singles is a great way to get lots of high quality moderately-heavy reps in. And I find the workouts also have a real comfy rhythm to them.
>>76789154Based.
>>76789094Retard.
>>76788253
>>76788253We must be BETTER!!
>>76788123Building on what's being said on the thread and my brief petsonal experience:>Singles at 70-80% will train skill and have carryover to max strength.>Total about 30 singles per lift per workout and you'll see size gainsI don't think this is the way to trainbyear round but I would recommend doing something like this for three months before switching to something else.
>>76788123Retard.
>>76788123Powershitters get the rope.
>>76788234imteresting.
>>76788123yes as long as it isn't sumosumo negates all gains
>>76789050>I would feel tired after the workout instead of stimulatedThat's how you should feel after a workout. You just worked out dude.Feel stimulated after sleeping instead.
>>76788123Strength yes, size not really. 1 rep set to “failure” isn’t enough volune
>>76790969Fag.
>>76788123They work.
bump
>>76788123for hypertrophy 5RM is ideal
>>76792534Interesting.
>>76788777You sound rather small and weak
>>76792534I've always felt that was the case. I think they're the hardest to do. Every rep pretty much is hard.
>>76788234Lol 70% max for singles. That should be 5. Triples at 80% doubles around 90% and singles of 1RM. I bet you don't even know your 1RM because you're too afraid to go heavy.
>>76788123>Do one rep sets work? Can you build strength and size with singles?no, singles is too much repping for my liking, i do only halves >huwhat? yes halves, everything i do now is isometric hold for ~ 30 secs: >>76794567my method now is finding the motion, resistance profile actually and performing it for 2 to 3 sets of isometric hold >does it work? yes, it's great - if the muscle changed appearance after one or 2 goes at it - that's good this is the motion, might need refinement but that's good if i didn't see results basically immediately it doesn't work, it's shit and i expect fucking results :D >>76794567>>76792534>for hypertrophy 5RM is ideal> i have and chart herestick it up ur arse bot :D
>>76792534Not a chance. 6-12 is ideal for hypertrophy
>>76794604>Not a chance. 6-12 is ideal for hypertrophyno bot, why would u stop lifting weight 24 times during your set of 12 (assuming the thing u're doing is actually doing the thing not sth completely different) like abs for example - u can't do abs with anything that is labeled abs: >>76794567>plank thread u abandoned bot:>>>76791256 why stop when it feels so good? why "complete" the rep at all? i do not understand >>76794599
>>76792534>5 reps at 85%This is impossible natty, unless you do one set, which is shit for hypertrophy.
>>76794358Its funny how 5 reps sets are the original bro science. Like time and time again, athletes all over the world, across time and space, discovered that 5 rep sets are the best for building strength and mass.
>>76794434You have to remember that its singles on a 10min emom. It builds a surprising amount of fatigue due to the shorter rest periods.
>>76795327dyel cope
>>76789094Based
>>76794894>unless you do one set, which is shit for hypertrophy.only if your frequency is lowif you do 2x or 3x frequency then one set per muscle group is fine
>>76794599I really hope you kill yourself
>>76792534>5RM load (85-87% of 1RM)Nah.I’m currently doing inverse pyramid schemes starting with 6 reps at about 80% of 1RM and is fucking hard, man.I’m re-doing my numbers, otherwise I feel like shit or will get an injury due to ending the set with shitty form.
>>76797068It's just an estimate, 5RM is just whatever weight you can do for five reps, the actual percentage is irrelevant
