The club of single repetitions
The beauty of multiple sets with just one repetition
Traditional fitness writers and trainers have tried to convince you that training with weights for either maximum strength or maximum hypertrophy are two separate things. This couldn't be further from reality. When I try to get a straight answer about their reasoning, I usually hear something along the lines of, "Powerlifters don't get as big muscles as bodybuilders. Therefore, training heavy with low reps won't build as much muscle mass."
Take it from me, this is one of the dumbest things I've ever heard.
One of the keys to my success in this industry has to do with the fact that my clients have exceptional levels of maximal strength. Regardless of whether a client's goal is hypertrophy, fat loss or endurance, I always think of maximal strength levels first.
In other words, the aforementioned goals usually cause dramatic reductions in maximal strength levels due to the parameters that most trainers follow. Therefore, when I develop a program for hypertrophy, fat loss or endurance, I first consider how I can avoid a reduction in maximal strength while pursuing the other goals. This has always been a very valuable tool in my arsenal and now you too will reap the benefits of this thought process for maximum hypertrophy!
I regularly ask readers and exercisers what their favorite set/repetition parameters for hypertrophy are. I usually get a flood of responses in the narrow range of 3 to 6 sets and 8 to 15 reps per muscle group. (Keep in mind that these are usually also the ones who can still buy their t-shirts in the kids section). I don't think I've ever asked an exerciser this question and gotten the following answer: "The best repetition range for hypertrophy? Well, single reps of course!"
Well, I'm here to evaluate the virtues of single repetitions. They are the most underrated parameter of all aspects of hypertrophy training. The current push of ill-conceived "time under tension" guidelines for hypertrophy has likely contributed to the narrow-minded thought process regarding hypertrophy parameters of today. Ultimately, performing a single repetition takes just 2 to 4 seconds per set - so how much can single repetitions contribute to hypertrophy? A lot - at least that's what I'm saying. In fact, they can contribute more than you ever imagined.
The origin story of single repetitions in my training programs
Much of what I've learned about strength training comes from my observations while growing up on farms and ranches. When I became a professional strength coach, I realized that many of the exercises I was creating mimicked actions I had seen in the pasture or performed myself. But I took it a step further.
I paid careful attention to the ranch hands who had the most muscle and strength. I realized that they regularly performed short duration activities that involved the recruitment of many large muscle groups. I also noticed that they did no more than one or two repetitions of anything before taking a short break. Activities such as throwing hay bales, lifting large old truck wheels, and turning a large tire lever to change a tractor tire are all good examples. I figured that if these parameters worked for them, they could probably work for my clients and me too.
And I was damn right.
Why single repetitions work
Exercisers have been moving heavy weights for a single repetition since the beginning of time, but this was rarely considered a technique for hypertrophy. In fact, many strength coaches think that single repetitions won't produce hypertrophy at all. But I can tell you that these people are wrong - dead wrong. Single repetitions work extremely well for a whole host of reasons, but I'm only going to cover the most important of these:
Improved form through the law of repetition
The more often you perform a single repetition, the better your technique will become and the more weight you will be able to move as a result. This does not mean that fifteen repetitions are fifteen times as effective as single repetitions in terms of improving the form of exercise execution. Technique deteriorates so quickly with traditional high repetition sets that this type of training usually results in poorer technique. Let's use squats as an example. The more often you can step under the bar, step back and take your stance, squat down and move the weight up explosively, the better!
Correct recruitment of the motor units
Single repetitions allow you to use an extremely heavy weight. The heavier the weight, the more rapidly contracting motor units you will recruit, which have the greatest potential for growth.
Reduced central nervous system (CNS) fatigue
Intuitively, this doesn't make much sense, but single repetitions are relatively easy on the central nervous system when performed correctly. This program revolves around single reps performed with the 3RM (the maximum weight you can perform 3 reps with) so that no grunting and yelling is involved. This is extremely important because central nervous system fatigue needs to be controlled, otherwise overtraining will occur quite quickly.
Reduced fatigue of the peripheral nervous system
Single repetitions do not cause a dramatic accumulation of lactic acid in the muscles, so fatigue is minimized. For this reason, numerous single repetitions can be performed during a single training session if the rest intervals are adequate.
Why aren't many powerlifters more muscular?
It's true that some super strong powerlifters don't have significant amounts of muscle tissue compared to their strength levels. But when these same powerlifters stop competing in powerlifting competitions and switch to "bodybuilding" methods, they build serious muscle mass. Is this proof that powerlifting methods don't build muscle? Of course not. Here's my thought process on the subject:
- Many powerlifters use old-school set/repetition parameters like 3 x 3, 4 x 2, and 6 x 1 in conjunction with long rest intervals (~5 minutes) in their competition workouts. With volume like this, very few exercisers will ever build significant amounts of muscle tissue. The volume is too damn low! If they were to increase the volume (i.e. perform more sets), hypertrophy would sky rocket. In other words, one of the main reasons traditional powerlifters don't hypertrophy is because their training volume per session is too low.
Note: Sometimes powerlifters want to stay in a certain weight class, so hypertrophy (weight gain) is not something they want.
- Powerlifters who strive for hypertrophy by performing a higher volume are better able to recruit high threshold motor units. This leads to massive hypertrophy. Remember that high levels of maximal strength will allow you to build more muscle due to more efficient recruitment of motor units as volume is increased.
3. many powerlifters move the weight super fast. Increasing the speed of exercise execution increases your ability to develop maximal strength. Developing maximal strength leads to better muscle building abilities.
I hope these are enough arguments to convince you. Let's take a look at a program that will skyrocket hypertrophy and maximum strength!
Day 1
- Method: Hypertrophy Strength Single Repetitions (Lower Body)
- Sets: 14
- Repetitions: 1
- Weight: 3RM
- Rest: 60s between sets
- Tempo: As fast as possible with a controlled eccentric phase
Exercises:
- Classic squats
- Hyperextensions (hold a weight plate in front of the chest to increase resistance)
- Seated calf raises
Remark: Perform all 14 sets of squats before moving on to hyperextensions and completing the workout with seated calf raises. Rest 3 minutes between exercises.
A 3RM weight is used on day 1. This is very important as a true 1RM weight would not allow you to complete all 14 sets. You should not feel fatigue until the last sets and this is also the reason that the CNS stays fresh and recovered on this program. You need to avoid training to muscle failure. If your neuromuscular efficiency is low and you can't finish all 14 sets with a 3RM weight, reduce the weight by 2.5 percent on the next training session.
Day 2
No training with weights. Jog for 15 to 20 minutes or walk uphill on the treadmill for 15 to 20 minutes (if your calves are lagging behind in their development,
Day 3
- Method: Endurance/hypertrophy strength (upper body)
- Sets: 3
- Repetitions: 18
- Weight: 20RM
- Rest: 60s between antagonistic sets
- Tempo: Fast, but under control
Exercises:
- A1. Pull-ups
- A2. Dumbbell flat bench press
- B1. Barbell curls
- B2. Barbell tricep press lying down (skull crushers)
Remark: Alternate between pull-ups and dumbbell flat bench presses for three cycles with 60 second rest intervals. After this, rest for 3 minutes and then move on to antagonistic supersets with barbell curls and scull crushers for three cycles.
The parameters of day 3 may leave you scratching your head. With all the talk of maximum strength levels, you're probably wondering why such high reps are used on this day. Even though I've done my best to minimize CNS fatigue on the day with single reps, some fatigue is still unavoidable. This day is as different from Day 1 as possible to minimize the risk of overtraining. If you were to use something along the lines of a 5 x 5 workout on day 3, you would burn out quickly.
Day 4
- Method: Endurance/Hypertrophy Strength (lower body)
- Sets: 3
- Repetitions: 18
- Weight: 20RM
- Rest: 90s between antagonistic sets
- Tempo: Fast, but under control
Exercises:
- A1. Deadlift
- A2. Standing calf raise
- B1. Lying leg curls
- B2. Hanging Pikes (https://www.youtube.com/watch?v=wVRlRmGsZ2w)
Note: Alternate between classic deadlifts (shoulder width apart) and standing calf raises with 90 second rest intervals. Rest for 3 minutes and then alternate between lying leg curls and hanging pikes with 90-second rest intervals for three cycles.
Day 5
No training with weights. Jog for 15 to 20 minutes or walk uphill on the treadmill for 15 to 20 minutes.
Day 6
- Method: Hypertrophy strength single repetitions (upper body)
- Sets: 14
- Repetitions: 1
- Weight: 3RM
- Rest: 60s between sets
- Tempo: As fast as possible with controlled eccentric phase
Exercises:
- 15-20 degree barbell incline bench press,
- Rowing with supported chest (underhand grip for biceps activation)
- Dips
Remark: Perform all 14 sets of incline bench presses before moving on to assisted chest rows and finishing the workout with dips. Rest 3 minutes between exercises.
Day 7
Completely free of training.
Day 8
Repeat the cycle for three more weeks.
Progression
In weeks 2 to 4, add one set of each exercise in each individual training session with single repetitions. In other words, perform 15 sets of one repetition on Day 1 of Week 2, 16 sets of one repetition on Day 1 of Week 3, and 17 sets of one repetition on Day 1 of Week 4. The same applies to day 6.
Increase the weight on day 3 and day 4 for all sets by 2.5% each week.
Conclusion
I hope you are tired of losing maximum strength in your pursuit of hypertrophy. Give this program a chance because it works amazingly well for hypertrophy. At the same time, you get the added benefit of increased maximum strength, so you can support your new found muscle mass with improved maximum strength. If you want a job loading hay bales afterward, let me know.
From Chad Waterbury | 04/16/04
Source: https://www.t-nation.com/workouts/singles-club