3, 5 reps vs heavy singles?

[BeginnerGainz]

Reading about the late Roger Estep and his belief that heavy singles are the cause of his mass and strength, would it be more prudent to do 5-6 heavy singles of increasing weight or a 5 or 3RM?

Right now I’m doing a modified Texas method that I like a lot because my busy schedule:

Volume day
-Squats 5x5
-Deadlift 2x3
-Bench press 5x5

Accessory day
-OHP 3x5
-Lat pull down 3x10
-Back extensions 3x10

Intensity day
-Squats 2x3
-Bench press 2x3
-BB rows 5x5

Thinking back before I was on an actual program, I really enjoyed doing 5-6 heavy singles, I never really did rep maxes until now. I’d really like to do 6 singles instead of 2x3 intensity sets but don’t want to undertrain

Any thoughts?

[WakingOp]

Heavy singles won't give you the stimulus for growth. You could work up to a heavy single/ singles, but include some higher rep sets on the way

[sooby]

you can marry the two concepts

for example do a heavy single @ 90% of your 1RM. Then drop down the weight and do sets of 3,5,8, whatever number you want. Or if you want volume/density in your workout you can do things like 8x2 with say 80-85% 1RM. 10x3's .... etc

[BeginnerGainz]

Heavy singles won't give you the stimulus for growth. You could work up to a heavy single/ singles, but include some higher rep sets on the way

How so? My volume day is for hypertrophy, the singles would be for heavier weights, not maximal weight. I find when I do more than 3 reps my form starts to suffer, even if I’m not fatigued

[WolfRose7]

you can marry the two concepts

for example do a heavy single @ 90% of your 1RM. Then drop down the weight and do sets of 3,5,8, whatever number you want. Or if you want volume/density in your workout you can do things like 8x2 with say 80-85% 1RM. 10x3's .... etc

This why would you pick one.

Do 1 @8, then do back offs with anything from doubles to 6s

[905letters]

Reading about the late Roger Estep and his belief that heavy singles are the cause of his mass and strength, would it be more prudent to do 5-6 heavy singles of increasing weight or a 5 or 3RM?

Right now I’m doing a modified Texas method that I like a lot because my busy schedule:

Volume day
-Squats 5x5
-Deadlift 2x3
-Bench press 5x5

Accessory day
-OHP 3x5
-Lat pull down 3x10
-Back extensions 3x10

Intensity day
-Squats 2x3
-Bench press 2x3
-BB rows 5x5

Thinking back before I was on an actual program, I really enjoyed doing 5-6 heavy singles, I never really did rep maxes until now. I’d really like to do 6 singles instead of 2x3 intensity sets but don’t want to undertrain

Any thoughts?

Why don't you have any isolation exercises?

[BeginnerGainz]

Why don't you have any isolation exercises?

I like going heavier on my compounds, usually when I’m done I don’t have anything left for isolation work. I also don’t think they are necessary, I’m not trying to be a bodybuilder.

[dylanstephens54]

I like going heavier on my compounds, usually when I’m done I don’t have anything left for isolation work. I also don’t think they are necessary, I’m not trying to be a bodybuilder.

But isolations do help you go heavier on compounds

You dont have huge amount of sets or reps you should have plenty in the tank for some isolations if not maybe change diet up abit you shouldent be fully exhausted after that

[BeginnerGainz]

But isolations do help you go heavier on compounds

You dont have huge amount of sets or reps you should have plenty in the tank for some isolations if not maybe change diet up abit you shouldent be fully exhausted after that

Doesn’t help the fact I deliver beer 5 days a week straight. My job is already physical enough so have the time I barely feel like working out but I do because it has made me stronger and much more resilient. Besides I used to pour so much attention into my assistance work that it took away from my progress on my main lifts.

[DCSpartan]

But isolations do help you go heavier on compounds

You dont have huge amount of sets or reps you should have plenty in the tank for some isolations if not maybe change diet up abit you shouldent be fully exhausted after that

ow what
If I do bench, squats, and deadlifts in the same workout I am pretty beat.

[dylanstephens54]

ow what
If I do bench, squats, and deadlifts in the same workout I am pretty beat.

Do agree with that but on his

Accessory day he could add some isolations

[BeginnerGainz]

Do agree with that but on his

Accessory day he could add some isolations

I used to do close grip bench in addition to the rest but that took too long and I was already exhausted from work and the previous exercises. I know that isn’t an isolation exercise but still.

Just curious, what isolation work would you say I needed?

[BeginnerGainz]

This why would you pick one.

Do 1 @8, then do back offs with anything from doubles to 6s

You are very knowledgeable without a doubt, so let me ask you why not 5x1@RPE 8 (I don’t usually go off of rpe) so for me that would be 5 singles at 410 for deadlift, as an example. Even with maximal weights it’s easier keep form then with multiple rep sets.

[dylanstephens54]

I used to do close grip bench in addition to the rest but that took too long and I was already exhausted from work and the previous exercises. I know that isn’t an isolation exercise but still.

Just curious, what isolation work would you say I needed?

Guess depends what you need more work on but say if bench

I would say dips/tricep pulldowns/flys

[BeginnerGainz]

Guess depends what you need more work on but say if bench

I would say dips/tricep pulldowns/flys

I’m not sure how flys or pulldowns would help pressing power but dips are promising.

I do OHP for additional Tricep work, plus it is beneficial for my shoulder health as I’ve had a bad history of impingement in my left shoulder. Once I started doing them between benching days with a slow eccentric, my shoulder has improved. Dips always aggravated my shoulder

[Wildtim]

How so? My volume day is for hypertrophy, the singles would be for heavier weights, not maximal weight. I find when I do more than 3 reps my form starts to suffer, even if I’m not fatigued

If your form is suffering the weight is to heavy for you, or you don't know proper form in the first place. This being the case I'd Keep your current scheme, lighten up a bit and practice proper form in order to see the results you want. Heavy singles must be close to your 1rm to have any effect and if your form breaks doing them it is very easy to injure yourself.

[WolfRose7]

You are very knowledgeable without a doubt, so let me ask you why not 5x1@RPE 8 (I don’t usually go off of rpe) so for me that would be 5 singles at 410 for deadlift, as an example. Even with maximal weights it’s easier keep form then with multiple rep sets.

I liked multiple singles as well.

Depends on your block and how you want to set it up.
Generally most of us need volume though, and only doing singles one session would mean your other sessions or sessions would probably have a lot of volume deads.. Which is pretty rough.
Better to spread out the volume when possible I'd say.

Butt the odd pivot/peaking block with more focus on fast clean singles and less weekly volume I'm all for. Just wouldn't do it all the time

[BeginnerGainz]

If your form is suffering the weight is to heavy for you, or you don't know proper form in the first place. This being the case I'd Keep your current scheme, lighten up a bit and practice proper form in order to see the results you want. Heavy singles must be close to your 1rm to have any effect and if your form breaks doing them it is very easy to injure yourself.

It isn’t the weight that is an issue, it is the fact that after 3 reps I begin to lose focus. I have always been that way.

[BeginnerGainz]

It isn’t the weight that is an issue, it is the fact that after 3 reps I begin to lose focus. I have always been that way.

Also, I don’t start at my working weight. I do RDLs with just the bar, then 135 for 6-8, 225 for 2-4 then 315 for 1-2, double overhand with holds at the top as a warm up

[Millz12323]

you can marry the two concepts

for example do a heavy single @ 90% of your 1RM. Then drop down the weight and do sets of 3,5,8, whatever number you want. Or if you want volume/density in your workout you can do things like 8x2 with say 80-85% 1RM. 10x3's .... etc

This is solid advice. On spread m8

[GrouchyUSMC]

Estep did do a lot of singles for his main compound movements, but he also did bodybuilding work as well. There's an old PLUSA article floating around on the Internet that talks about it, and here's an article on some of it by Chaos and Pain.

https://www.chaosandpain.com/tips/ro...t-not-by-name/

Basically - heavy singles for the compound lifts, then some higher rep ranges for accessory/bodybuilding exercises.

Don't just jump into heavy singles though, run a descending 5-4-3-2-1 for a while first before you start doing multiple sets with singles. Some people can hop right into singles without much build up, but it pays to ease into it over several weeks to strengthen your tendons and prepare your body for it.

[BeginnerGainz]

Estep did do a lot of singles for his main compound movements, but he also did bodybuilding work as well. There's an old PLUSA article floating around on the Internet that talks about it, and here's an article on some of it by Chaos and Pain.

https://www.chaosandpain.com/tips/ro...t-not-by-name/

Basically - heavy singles for the compound lifts, then some higher rep ranges for accessory/bodybuilding exercises.

Don't just jump into heavy singles though, run a descending 5-4-3-2-1 for a while first before you start doing multiple sets with singles. Some people can hop right into singles without much build up, but it pays to ease into it over several weeks to strengthen your tendons and prepare your body for it.

That is some good stuff thank you

[BeginnerGainz]

Volume day
-SSB squats 5x5
-Bench press 5x5
-Deadlift 5x1

Active recovery day
-OHP 3x5
-Lat pull down 3x10
-SSB good mornings 3x10

Intensity day
-SSB squats 5x1
-Bench press 5x1
-BB rows 5x5