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The Muscle Building Power of Singles Exposed!

What have you heard about single rep training?

Does the following sound familiar?

“Singles are dangerous and a great way to get injured.”

“Singles are great for strength but don’t build muscle.”

“Singles are for powerlifters, not bodybuilders, and definitely

not for ‘regular’ weight trainers trying to build some muscle

and burn some fat.”

What if I told you none of this is true? All right, singles

are great for strength and powerlifters should use them for

obvious reasons, but they can be done safely, they can

build a lot of muscle mass and even ‘regular’ weight lifters

can benefit from the muscle building power of single rep

training.

If singles could build a lot of muscle mass and strength,

would you be interested? Then read on!

First, if you haven’t done heavy single rep training in a while,

you really need to break into a single rep training routine. Yes

can’t jump from 8 to 12 rep sets straight to singles. Your body is

not prepared for it. You definitely need to break in first

routine.

You want to hit your weight lifting workouts at three non-consistently

days of the week, such as Monday, Wednesday and Friday, or Tuesday, Thursday

and Saturday.

Don’t miss workouts.

Get plenty of muscle building protein.

Eat at least 6 meals a day.

Sleep at least 8 hours a night.

You should transition into heavy singles. First, switch from anything

routine you are currently using to someone using the 5×5 training system.

In the 5×5 system, you perform two warm-up sets and three work sets before

5 reps each.

For example, let’s say you can bench press 200 pounds for 5 reps. To do

two warm-up sets of 135 x 5 and 160 x 5. Then do three sets of 5 reps

with 190 pounds. If you can complete all three sets of 5 reps with

190 add 5 pounds to all your sets so it would be 140, 165, 195. Work

until completing all three sets of 5 with 195.

Stay on the 5×5 system for about four or five months.

After this time on the 5×5 weight lifting program, switch

to the 5/4/3/2/1 training system. In this system you perform two or three

warm-up sets with 5 reps. Then add some weight for your first work

set of 5 reps. Add a little weight and do four reps. Add some more

weight for 3 reps, then 2 and then 1.

Stay on the 5/4/3/2/1 system for another four or five months and then

get ready to tackle a singles and singles only weight training routine.

I know you are shaking your head and wondering why you need to weight train

for more than half a year for using the singles system. Trust me, you should

to prepare your body for such a heavy weight. Moreover, both the 5×5 as

the 5/4/3/2/1 weight training systems are extremely effective in them

own right for building muscle mass and getting stronger. If you have been

do many high rep pumping sets, you will be pleasantly surprised with

your results.

Keep in mind that exercise selection is extremely important. The big, basic

compound movements such as squats, deadlift, bench press, shoulder press, etc.

should be the basis of your routine.

Once you’ve done all of this, you’re ready for some serious strength and muscle

building with singles. Start with three or four heavier warm-up sets

from 1 to 5 reps each. Then grab 70% of your one rep max and do one.

Bump the weight to 80% and do another single. Finally go with 90% of

your one rep max for a final single. That’s it. Try to add 1 to 2 pounds

per week until you pass your previous max. Then you get into a position

of training for the next few months with maximum weights on your final

single almost every training session. To really get the most out of a

singles program like this you have to stay on the program for a long time

and really work it.

If you are with your current pounds and you have not added any new ones

muscle mass in a while, consider giving this singles program a serious

efforts for the next year at least and see if you do not transform over that

time with lots of new muscle mass and strength too.

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