The benefits of singles training

Whether you’ve been lifting for a year or just looking to get started with strength training, you will have almost undoubtedly come across a 5 x 5 strength program. Mark Rippetoe of Starting Strength was one of the major pioneers in helping to shift powerlifting over to the mainstream. His books have inspired thousands of lifters, along with many imitators who have tried to piggyback off of his success and preach the virtues of 5 x 5 like its gospel: it isn’t.

Personally, one of the most effective methods I’ve used to break plateaus and mix up my routines is the singles method. It is probably one of the most simple to use programming styles out there and basically goes like this:

  • Work out your 1RM (1 rep max)
  • Choose a weight that is around 90% of that 1RM. This can be around 95% if you have been lifting a while.
  • Warm up by performing reps with a lighter weight.
  • Perform anything between 3 and 10 sets of singles (i.e. one rep)
  • Choose a secondary exercise to that supplements your chosen lift, such as the floor press for the bench press.
  • Stretch
  • Leave the gym

This is best used for the main lifts: bench press, deadlift, overhead press and squat. Just be aware that if size is what you’re after, then this isn’t for you. It is purely for strength and training your central nervous system to deal with heavy loads and as such is very taxing on your body. Therefore, perform no more than 2 weeks of singles training in any given month; it might be useful to spend the remaining weeks incorporating some high repetition or bodybuilding style of work to keep your overall fitness levels high.

Using this method I’ve managed to bring my deadlift up to 198kg and bench to 140kg at 83/84kg. Let us know what this does for you and we may feature you in our next article!

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Will low reps get you strong?

A lot of people who we see on a day to day basis often have the same burning question when it comes to lifting: “Will high weight and low reps make you stronger?” The answer to this question is more complicated than you might think. Here, we’re going to have a look at this in a bit of depth, but take note that this article mainly applies to compound exercises, such as your bench press or squat.

High Weight

Firstly, we have to define what is actually meant by high weight. For most of you reading this, you may think that a 150kg squat is really heavy, in fact its likely too much for you to lift. If we then asked some competitive power lifters what they thought of lifting that weight, then the chances are they’ll laugh and tell us 150kg is “nothing but a peanut”.

What we’re trying to get across here is that the phrase high weight is simply relative to what you can lift: if you have a bench press PR of 100kg, then chances are that a heavy weight for you is 75kg or more. On the other hand, if you can bench 200kg (don’t worry, we’re talking hypothetically) then a heavy weight for you is likely to be 150kg or more.

To sum this up:

  • A heavy weight is relative to your own strength
  • It is typically at least 75% of your PR (or one rep max)

So does this mean you should train at 75% or 100% of your PR? Well you ideally want to be training within that range, sometimes nearer 75% and sometimes very close to your PR. Like with most things, variety is the spice of life, and the key to getting stronger.


Low reps

So you’ve heard from your local gym rat that low reps is the way to go for getting strong: only bodybuilders lift for high reps and they’re all weak. Now we won’t lie to you, there is some truth in this, but again we need to explore it a little bit more. Most people in the gym, which probably includes you, like to train for at least 10 reps. They love to train for that pump and feel the burn: sadly, it’s not really going to get them or you much stronger.

Most scholars out there agree that the rep ranges you choose will benefit you in different ways

  • 1-5 Reps: Strength
  • 6-8 Reps: Strength and Hypertrophy
  • 9-12 Reps: Hypertrophy
  • Higher Reps: Endurance

As you can see, the two areas which are best for promoting strength are the 1-5 and 6-8 rep ranges. Now we imagine that most of you reading this probably weren’t aware that 8 reps could be good for building strength as it doesn’t really seem low, so hopefully this clears things up for you.

Now, like we said with the weight you should be using, you should be mixing up your rep ranges as well. Putting two and two together, we can see that there’s a pretty obvious link that arises: you aren’t going to be lifting 95% of your one rep max for 8 reps. There’s also not much point in trying to lift 80% of your one rep max for 2 reps as it will be far too easy. Which leads us on to our final point

How many reps for a given weight

  • 1 rep = 100%
  • 2 reps = 92-95%
  • 3 reps = 90-93%
  • 4 reps = 87-90%
  • 5 reps = 85-87%
  • 6 reps = 82-85%
  • 7 reps = 80-83%
  • 8 reps = 75-80%

Note: This is estimated and can vary depending on your levels of endurance. It is however a very good indicator for how much weight you should be lifting depending on your recommended number of reps.

We hope that we’ve now cleared up for what exactly is meant by high weight low reps and you can make some educated decisions on how much weight you should be lifting. Like we said, you should eventually use a variety of rep ranges to achieve your goals and become a stronger person. If you are after a programme to help start you out, check out the EHF Beginner Programme, which is full of information and guidance.

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