Single? That’s Not A Bad Thing

Morning Guys,

There is a lost training art that not only helps add a fair amount of lean tissue over a typical training cycle, it also yields some pretty impressive strength gains too.
This training method is not for the weak minded. Many will fail before they’ve even started it.
In my experience of training clients I have found a lot of men who try this just can’t hack it, but the woman… Now that’s a different subject, they seem to nail this style of training and get great results from it.
What is the training method I speak of?
Rest Pause Training.
There are various different variations of doing this style of training, I personally use two methods which are as follows:
1 – Re-Racking/Pausing with the weight – 20-25 rep goal at 70-80%1RM
2 – 15-25 Single Reps at 80-90% with 15-30 seconds rest between each rep (the less rest the better)
I have found these two variations can help the person in question push through the required reps with the correct intensity. As you can see this style of training has a fairly heavy weight lifted for a lot of reps, there is some accessory work involves too but the mains lifts are what give you the biggest bang for your buck.
If you haven’t done this style of training before then it’s wroth building up your strength base with some heavy triples, that way when you begin the transition to singles your body will have a better foundation to being with.
Lets say that you are going to start with the 15-25 singles method using 80% of your 1RM, that wouldn’t be a bad choice. You workout might look something like this:
Day 1 – Lower Body
A1 – Front Squat
B1 – Snatch Grip Deadlift
C1 – Walking Lunge 1x200m
Day 2 – Upper Boody
A1 – Overhead Press
A2 – Pull Up*
B1 – Dip
B2 – Bent Over Row*
C1 – Ego Movement or Postural Movement 3×8 or 2×12
*Only rest 15-30 seconds after second movement, no rest between movements.
Day 3 – Off or Light CV
Repeat Process.
The above is a standard upper/lower split done on a 2 on 1 off rotation. You may choose to add just one rep each workout to each lift until you hit 25 reps and then drop the reps back to 15 and add some weight to the bar. This may seem like long process when it comes to progression but let me tell you from experience it works, but yes it can be boring.
Perhaps you only have set days a week you can workout such as Monday – Wednesday – Friday, if that is the case then this workout might be better for you:
We shall set a 20 rep goal using the rest/re-rack method (pause for a couple of deep breaths and try for a couple more reps or re-rack the weight shake it off for 20-30 seconds and then continue until you hit your 20 rep goal).
Workout A –
A1 – Squat 1×20 @ 75% 1RM
B1 – Dip 1×20 – Weighted to suit your needs
C1 – Bent Over Row 1×20 @ 75% 1RM
D1 – Ego Movement or Postural Movement 3×8 or 2×12
Workout B –
A1 – Deadlift 1×20 @ 75% 1RM
B1 – Overhead Press 1×20 @ 75% 1RM
C1 – Pull Up 1×20 – Weighted to suit your needs
D1 – Ego Movement or Postural Movement 3×8 or 2×12
You will alternate the workouts A/B/A one week then B/A/B and keep repeating this.
Once you can hit all 20 reps without re-racking the weight (pausing with the weight on your back while squatting or in your hands if pressing) then add some weight to the bar.
If you;re unsure of how much weigh to add I suggest 2.5kg total to upper body movements and 5kg total to lower body movements.
These workouts look easy on paper but they’re not. You will need not only strong muscles but a strong mental attitude too, but if you can make it through these workouts then you will find some great results await you.
Enjoy,
Ross
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