Hi all,
Before anyone asks im not looking for a date
I was reading over at T-Nation an article about working with singles which some of you are probably aware of, basically you take an excersize and do a single rep at your 3 rep max, rest a minute and do another, and repeat this until you've done 14 or so reps. This sounds like an interesting way to workout. Im current half way through an 8 week full body hypertrophy program and ive had enough of it already and noticing my strength is slightly decreasing so im looking to scrap this and try this singles malarky out!
What im wondering is what would be the best way to periodize for this program, I read its a good idea to include some high rep work aswell since you'll be putting additional stress on your joints with all those singles, so i was thinking of something like this:
Push/pull/legs and either:
Push (3 compound excersises) singles (1 x 14) 1 min rest
Pull (As above)
Legs (high rep work, 4 excersises) 3 x 18. 90 sec rest
The following week you would then swap the high rep work for push or pull and obviously alternate each week. I will also increase the singles for an extra set, so week two would be 1 x 15, week 3 1 x 16 and so on.
OR would it be better to do singles for all three days 1 week and then the following week do high rep work and alterate it this way?
Sorry for the long post, hope someone managed to read through it without getting bored
Any advice is welcome.
Before anyone asks im not looking for a date
I was reading over at T-Nation an article about working with singles which some of you are probably aware of, basically you take an excersize and do a single rep at your 3 rep max, rest a minute and do another, and repeat this until you've done 14 or so reps. This sounds like an interesting way to workout. Im current half way through an 8 week full body hypertrophy program and ive had enough of it already and noticing my strength is slightly decreasing so im looking to scrap this and try this singles malarky out!
What im wondering is what would be the best way to periodize for this program, I read its a good idea to include some high rep work aswell since you'll be putting additional stress on your joints with all those singles, so i was thinking of something like this:
Push/pull/legs and either:
Push (3 compound excersises) singles (1 x 14) 1 min rest
Pull (As above)
Legs (high rep work, 4 excersises) 3 x 18. 90 sec rest
The following week you would then swap the high rep work for push or pull and obviously alternate each week. I will also increase the singles for an extra set, so week two would be 1 x 15, week 3 1 x 16 and so on.
OR would it be better to do singles for all three days 1 week and then the following week do high rep work and alterate it this way?
Sorry for the long post, hope someone managed to read through it without getting bored
Any advice is welcome.
