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Using Heavy Singles

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atm88
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2007/06/12 14:53:30 (permalink)

Using Heavy Singles

hi guys.

i have been using heavy singles for a while now and they are working a treat.

i use them mainly on the deadlift and weighted pull ups, normally doing 3 singles at a very heavy weight, then if i can complete the three add weight the following week.

i have read a few articals on singles, such as ones by mike malher, and most of them reccomend doing 10 sets of singles. yet i came across a guy called brooks kubic (if thats how you spell it) and he reccomends doing 5 singles, ramping up to his 1rm, basicly the first 4 singles are just warming up for the working 5th single. then from what i understand he will add weight the following work out if he completed the 5th single.

have any of you tried this approach?

i find doing 3 singles on a lift such as the deadlift very demanding, and was thinking about just doing 2 singles, then adding like 5lbs to the lift each week until progress halts.

advice will be appreciated

regards

Twitter - @antthemanrees
#1

13 Replies Related Threads

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    robt
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    RE: Using Heavy Singles 2007/06/12 15:20:54 (permalink)
    Quite a few powerlifters that I know work up to just one working set per main exersise. For example, on the squat they may do 4 or 5 "warmup" sets then 1 balls to the wall set of either 1,3 or 5 reps.
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    atm88
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    RE: Using Heavy Singles 2007/06/12 16:21:55 (permalink)
    thanks for the reply rob.

    as u say, they work up to one "balls to the wall set". so for example, if thier goal in their workout was to do a single of 180kg on the squat, and they achieved it then would they maybe add 5lbs and then try and complete a single at 182.5kg the following week? and just try and progress by trying to add weight each week?

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    cliff_vtr
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    RE: Using Heavy Singles 2007/06/12 17:00:01 (permalink)
    balls to the wall says what it means, its like slamming your balls into a wall. Its basically training as brutal as you can go, each rep will be pain and you will have to really get seriously angary to complete the rep, let alone the set.

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    robt
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    RE: Using Heavy Singles 2007/06/12 17:54:27 (permalink)

    ORIGINAL: Welshace13

    thanks for the reply rob.

    as u say, they work up to one "balls to the wall set". so for example, if thier goal in their workout was to do a single of 180kg on the squat, and they achieved it then would they maybe add 5lbs and then try and complete a single at 182.5kg the following week? and just try and progress by trying to add weight each week?


    Yes mate, may even be as little as 1kg but still try and put miore weight on if you can achieve what you set out to do (i.e. if you did 1 set of 3 reps then add a little bit next time).
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    atm88
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    RE: Using Heavy Singles 2007/06/12 19:44:26 (permalink)
    cheers guys.

    i love working with heavy weights oposed to rep work, so il try working up to 1 or 2 heavy singles with around 90% of my one rep max, and then try and add some weight each week, 2.5kg is the lowest i can go with barbell work though. its a pain in the a** that my gyms weight plates dont go below 1.25kg

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    robt
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    RE: Using Heavy Singles 2007/06/12 19:47:30 (permalink)
    You can't go heavy all the time though mate, you'll need to back off once in a while to give your body a rest.
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    tokar
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    RE: Using Heavy Singles 2007/06/12 23:00:58 (permalink)

    ORIGINAL: robt

    You can't go heavy all the time though mate, you'll need to back off once in a while to give your body a rest.


    Just what I was about to say. Don't try lifting really heavy (say, 90%1RM+) more than 3-4 weeks in a row. It varies from person to person, but after 4 weeks most people's performance will drop off and you'll soon start going backwards. To prevent this a lot of people train with near max weights 3 weeks in a row then have a very light week (or even a week off) - some weightlifters, and the Metal Militia bench pressers, train like this.
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    atm88
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    RE: Using Heavy Singles 2007/06/14 23:04:59 (permalink)
    thanks very much guys.

    i did my deadlift workout tonight, i weigh 150lbs and wanted to deadlift 160kg for 1 single. which i achieved.

    my deadlift part of the training was as follows

    100kg x 5 (warmup)

    120kg x 5

    140kg x 5

    150 x 1 (last set of warm up)

    160kg 1 single (work set), weighted 5mins and tried another single but some ginger p**** was posing in the mirror and it put me off so i just left it at one single at 160kg, my confidence fell because i failed the second single, the posers fault ahhh. next week should i aim for 1 single of 162.5 kg? or just try and get anoter 1 or 2 singles with a 160?

    regards

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    #9
    tokar
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    RE: Using Heavy Singles 2007/06/15 00:09:44 (permalink)
    160kg is good stuff at 150lb mate! - well over twice bodyweight.
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    atm88
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    RE: Using Heavy Singles 2007/06/15 00:51:48 (permalink)
    thanks man, my goal is to get to 200kg beofre i reach 18 which is just over a year and a qauter away. i realize though i will have to probably put on some mass to reach it, i know it sounds stupid but i have never actualy wanted to gain much muscle, always liked being small and strong.

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    Powerlifter88
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    RE: Using Heavy Singles 2007/06/15 02:08:32 (permalink)

    ORIGINAL: Welshace13

    i know it sounds stupid but i have never actualy wanted to gain much muscle, always liked being small and strong.


    Doesnt sound stupid at all mate, I'm the same. I'm aiming to dead 180 weighing no more than 160lbs by the end of the year, your goal is very very reasonable and at 150lbs would be awesome!! very very nearly triple bodyweight!

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    Military press-65kg

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    cliff_vtr
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    RE: Using Heavy Singles 2007/06/15 10:14:24 (permalink)
    thats easily acheieveable, my next target is 200K

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    atm88
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    RE: Using Heavy Singles 2007/06/15 12:23:13 (permalink)
    ye 200 seems a nice target. haha it was only just under a year ago i remember 100 was my target lol.

    so would you say for my next deadlift workout should i do more than one single at 160, or just add some weight (2.5kg being the lowest i can add) and rep out one working single?

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    #14
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