How effective are heavy singles/sets of one for building strength and muscle? Can you do a program with them only?
>>77501031>actually fail in training
>>77501031They are a scam.
>>77501031For strength I think yes but I’m not sure about building muscle.
>>77501031No and no.
>>77501031HIT?
>>77501031its extremely effective at ripping all your tendons apart and then causing you to be out of the gym for the last 2 weeks in pain and watching every youtube video about how to get rid of it and wondering if you should see a doctor because this shit is not going away on its ownask me how I know
>>77501031I wouldn't. I'm sure it's possible but unlikely to make it work long enough for it to not kill you or break something. I think something like 3s with a rep spared leaves a practical margin for error and is probably a hair less time consuming.
>>77501031Isn't this Bulgarian style?
>>77501031It's definitely the hardest to progress from a legit 1rm than anything else.
That's bulgarian style, and it's great if you roid and shit otherwise
>>77501031>1rmUp to 100% no gains no rep>2rm50%>3rm33%
ITT: a bunch of lazy fucks that don't like doing difficult things are going to cope by saying heavy singles are bad
>>77501031Bad for muscle (by design) but great for strength-speed (weightlifting). Its origin is in weightlifting, where loads are technically submaximal (since you have to be able to snatch/clean the bar) but the rate of acceleration needed is a maximal effort. There is a reason nobody does a Bulgarian method with 700lb deadlifts, where the maximal effort is due to the sheer load. It's unsustainable and is why people do (low) rep work to develop strength there. I guess Westside claims to develop lifters with 1x1 but every single ex-Westsider adds back in rep work because it works and orthodox Westside doesn't.To make it bodybuilding focused, you'd have something like rest-pause with minimal rest periods between single reps. Generally, you use a "simple" exercise and not something like a deadlift. Pretty much every rest-pause system now follows an "activation" set system where you start with a high rep set, then use subsequent singles utilizing the prefatigued, instead of grinding singles from start to finish. The latter is the old way of doing it.>can you do them onlyNot a good idea because a single method doesn't work forever. If it did, everyone would linearly progress to 100,000lbs and never vary the load. You can spend some time grinding out singles though, during points in your training. You're probably a noob who gets nothing out of this though, since they don't need to work a hair away from failure to make gains.
>>77501031>>77501034>>77501042>>77501071>>77501075>>77501099Heavy singles doesn't mean maxing out. If you are a powerlifter, or doing anything that is based on 1RM, then doing singles around 90% is very effective, especially for maintaining skill when doing other sorts of training.
>>77501031Jason blaha has been training singles for this whole year and his deadlift went from 495x10 to 495x2
Probably going to be a huge gains goblin unless you're on roidsMost people just do not respond to such low volume, and even if they hypothetically did, most people can't put in the effort to actually do it fully
Didn't Mark Chaillet do that?
>>77501125I am aware, I was replying to this part >Can you do a program with them only?more than a general use-case for singles.
>>77501117Going to add on after reading the thread. Singles aren't inherently "Bulgarian training." The "Bulgarian system" (they don't do this anymore) is a 9-5 workout routine that includes something like 6-8 workouts a day. The catch is that at least half of those "workouts" are active recovery where the athlete gets massages, cold therapy, ect. Yeah, they do single (daily, not PR) maxes, but that's not the entire system.Because nobody online talking about this is a grant-funded athlete who gets paid to workout, nobody actually does Bulgarian. They just do some random bullshit and call it the "Bulgarian method." It's kind of pointless to talk about it since it's unachievable for everyone. Doing singles every now and then isn't a Bulgarian method, you can find singles or 2-3 rep training systems everywhere. One example is the Doug Hepburn method who had two schemas he would alternate. One was the classic 8x2 -> 8x3 with timed rests, add weight when you finish 8 sets of 3. The other was his 5x1 -> 8x1 routine. He'd alternate between the two "power" routines, mirroring my point that you can't do the singles forever. I recall reading something from Rippetoe where he said his early drafts for the Texas Method were Hepburn inspired.
But, like what if you do 10-15 sets of one with the intesity being 85-90%? Wouldn't that be enough volume hypothetically?
>>77501071>Does BJJ once
>>77501133>most people can't put in the effort to actually do it fullyso most people are mentally weakyes
>>77501125It's hard for me to nail them but I always do an extra set at least
>>77501031>Can you do a program with them only?No, unfortunately.
>>77501031>Can you do a program with them only?Yeah.
>>77501138That's fine. Similar to what Hepburn does. But I would only do it close to competition. I run a 7 week cycle right now. On the 7th week I do 5 singles @ 90% on Monday/Tuesday, then max on Friday
You can program singles (doubles and triples) and do them with high frequency, just the weight can't be that much.In theory if you just did singles, you could use different weights of certain % and then adjust the effort used by shortening the or lengthening the time rested so you would do one single every 10-60 seconds depending on the weight and you would never get injured if the intensity was adjusted correctly.If you just did heavy singles constantly around 90-95% of your max then you would probably at no point make any adaptations allowing you to get stronger later. If you went to lower % and did like I explained so rest periods between singles go down to even just 10 seconds then maybe but at that point you have to love racking and reracking the weight.
>>77501172>1 good setTry 3
>>7750113810 singles a week is a uh lot more than is needed
>>77501206Why?
>>77501071Nigger.
>>77501031Do doubles. If you fail a single, you've wasted a rep. Failing double means you still did a singleThis shit is extremely effective to push 1RM max and develop bones and tendons. That's how I upped my bench 1rm to 160kg at 90kg bodyweight
>>77501031https://www.ironcompany.com/blog/mark-chaillet-occams-unknowing-disciple?srsltid=AfmBOoq7cULnxIwH6WGWNxswn1r2oYFc-RaiLWRfsyhFV8_PyZW8nsAFhttps://functional-strength.org/mark-chaillet-powerlifting-ultra-minimalist/
>>77501323Also forgot to mention, just doing doubles or singles is not enough. Make a second light day every week where you do 5-8 reps with lower weight like >>77501117 said
>>77501329Interesting. Would this work?
>>77501031tried it for improving my 1rm weighted chin up. Doing whole workout of the main lift that consists only of single rep working sets is, i think, rather bad. I was doing like 6 main singles with +80kg 8 min rest times. my 1rm at that time was like 83-84kg. I dont think it gave much part from losing some respect to that weight (which is good), i got burned out really fast after like 3 weeks with 2 workouts of that lift a week. That said i think opening your working sets with one heavy single is great and i do that all the time - say 1 heavy single to open into 3x3
>>77501033FPBP.
>>77501390>80kg weighted chinupswtf thats a lot. What are your other lifts?
>>77501390CNS fatique so quickly?
Mentzer.
>>77501111nice try mr. devil. You ve tricked me before into herniating my discs and ripping my tendons. not gonna fall for it again
>>77501111>digitsYup.
>>77501034Retard.
>>77501233I mostly favor 3-5 reps of actual balls to the wall shit if I'm going heavy and not trying to exactly nail the gay little hypertrophy workout thing for an easy session. Idk maybe it's because I lift half drunk but a real effective 1rm is as difficult for the body as doing a real 10rm is for the mind. Do 10 reps every day, 3-5 is the intermediate and going really at all above 8 is just outright silly for the front end of a well balanced session.
>>77501736>>77501390Even once a week real 1rm is gonna cut into strength peaking over say 3rm as a miscalculation into lower reps. It's actually insanely hard to get the muscle part instead of the body movement part of said 1rms and I developed an interesting way of using it in my sport of mma with mostly military press just because of how easy it is to reset my bench.
>>77501031
>>77502879What?
>>77502879Qrd?
>>77502879>>77502901>>77502903In other words:Train hard, doesn't really matter what you do or how you do it.
>>77501031Heavy singles are goat for strength. Fastest way is a heavy singles/doubles cluster pyramid starting at 90%rm once a week (per lift) Twice a week if you can sustain it. Then once it stalls, rotate exercise to a similar one. Low bar back squat -> high bar back squat -> ssb squat -> low bar back squat. Etc.Muscle-building very hypothetically would also work if you can maintain volume. But 25 reps of 90%+rm singles would take you several hours to do. If at all possible. Best of both worlds is of course start with heavy singles as warmup, then do volume.>>77501117Rotate exercises. Technique and neural activation are 2 different things and technique fades slowly. Neural activation fades fast. If you have comp bench technique nailed down, you can do bench variations (close grip, db, reverse grip, wide grip, ...) to keep neural activation up then do comp bench withotu prep and hit a PR. Westside trains like that, I train like that, it works great.
>>77502975KINO.
>>77503015Elaborate.
>>77503024Read Westside articles. Burley Hawk to start with, because Louie is unintelligible unless you already have an idea about what he's trying to say.>a single method doesn't work foreverIt works. You just rotate exercises to avoid burnout. Strength = muscle size + technique + neural activation. Muscle size = basic bodybuilding stuff that's been solved - volume, tension. Technique - self-explaining, doesn't really degrade with time away from training once you learn it. Neural activation - degrades fast, but is shared between exercises. Deadlifts will lend neural activation to squats and vice versa. So classic westside is, in a week, 1 neural activation workout (max effort) and 1 technique/neural (dynamic effort). They'd just rotate through diff exercises every week. But they were very advanced, someone less advanced can ditch dynamic and do max effort instead.
>>77503039Interesting.
>>77501031There's a weird sweet spot where you can grow some amount muscle on such low volume but it's incredibly diet and cardio dependant and most people can't hack itIt's also significantly more dangerous to train only singles There's a reason why all reputable strength programs only use singles as optimizations or breaks from doubles/triples
>>77503138Singles are only dangerous for noobs who have never lifted or for roiders going utter balls to the wall in comp. For anyone who seriously trained for a few months and is aware of basic safety rules, singles are fine, and in fact safer than 80/90% 2+ reps, because there's no intraset fatigue - less form degradation.
>>77503138>but it's incredibly diet and cardio dependant and most people can't hack itWhat do you mean by that?
>>77501111>ITT: a bunch of lazy fucksBecause clearly doing volume is lazier than doing singles. Retarded bitch.
>>77501031Best way to train
>>77503362How?
>>77503364You always have good form no fall off with high rep fatigue You lift heaviest weights which are most usefulTime efficient
>>77501031Anything under 8 reps is mental illness.
>>77501031Good for strength athletes too risky for me
>>77501031It's pretty shit, however if your goal is to compete or some other reason to do a really heavy lift at some point, then you should absolutely incorporate heavy singles some of the time.The bulk of your training in this case should be volume, capped off by increasingly higher weight and lower reps towards the end of the training cycle. This is the basis of nearly every training routine past beginners.Doing it all the time though, even if you're doing 90% only, is really shit for progression though and an utter waste of time. That is not even including the risk of injury long term.
>>77503560Fewer total reps, better form, means lower injury risk long term. Way more bang for your buck
>>77503457Anything over 7 reps is mental illness
>>77503590This.
>>77501071>uses bro form (he thinks he’s not)>has no real concept of bar path (he thinks he does).>doesn’t do a serious warm up (he thinks he did).>OMG guys don’t do heavy singles they are super scary dangerous!Skill issue desu. Many such cases.
>>77501031They are great at preparing you for heavy singles. Powerlifters need to do a 1RM, therefore they want to dedicate some training sessions lifting 90-95%. > effective at building strength and muscleDefinitely not muscle, it's great at getting comfortable at using maximum strength for 1RMs.>can I do a program with only themNo it won't be very effective. Even as a strength indicator I prefer to use 3RMs rather than 1RM progression. I more often attempt a heavy 3RM than heavy singles.>>77503178Its worse for roiders since ligament and tendon strength lags behind absolute muscle strength making singles that are too heavy very dangerous and high risk of injury.
1 to 3 reps EMOM for long periods of time (20 minutes and over) is enlightened.
>>77501138Try a set of 3, two sets of 2, three sets of 1.
>>77501031Read about Mark Chaillet.
>>77501031bump
>>77504248Interesting.
hey guys, I only train heavy singles, aren't I like totally quirky and weird!?!?!CRAZY RIGHT, yeah, I've always done things a little different to other people, I just like to do things my own way, I've never been one to follow the herd, you could say I'm not like the other girls, sure, I might not look as good as the muscle min maxers, that's fine, however I'm alot different to everyone else, I just like to lift FOR FUN, crazy idea right?I'm not trying to get big muscles, I just really find it fun to do heavy singles all the time instead haha, it's what I enjoy, anyone else enjoy heavy singles?no, just me?haha guess I am just a little kinda crazy and different :P
>>77505690go back
>>77501111It’s retarded and worthless.Nice digits, brah.
>>77505690?
>>77505690Retard.
>>77501390All you had to do was cardio lmao
>>77503241You can max out your lifts and then do liss cardio and make similar gains to doing a higher volume routine assuming you eat enough fat, fiber and whole foods
>>77501031WHAT PART OF NO SINGLES POLICY DO YOU NOT UNDERSTAND?!
>>77506761Nice.
>>77501071KEKEKEKEKEKEKKEKEKEKEK!A lot of people can relate to the YouTube bit
>>77501031In my experience they almost don't work at all. But this may also be genetic.However there are so many other possible low rep/slow rep strategies there's just no reason to settle on 1 rep.
>>77506772N
>>77509023What?
>>77501066HIT isn't singles. HIT is just a plethora of programs, including Mike Mentzer's, that revolve around MMF. None of them really use singles.
do a single at like 85% and backoff sets at like 75% and ur good until u got like 3x bodyweight squat
>>77509268i
>>77509918G
>>77501031Just don't get injured.
>>77501323based
heavy singles are the only ones i get attention from
>>77501031I did heavy singles for bench (essentially pushing 1RM once a week) and it didn't give me a huge chest or anything, it just (unsurprisingly) made me better at heavy singles.
>>77512816Kek.
>>77501031Brutally effective. For me it is the only way to build strength effectively. For juicers it is a bit different because of the speed their muscles grow vs tendons, or so I hear. If that is you be careful please. If not then use heavy singles.
>>77510335G
>>77512927lol sounds like you got got. Jackass.
