THE METHOD
Today I will share with you one technique that is capable of significantly boosting your strength in a matter of 3 weeks. It is very simple, yet powerful routine. If you want to increase your strength and you are tired of “traditional” strength training routines, you can try the method I am about to describe. And I have to say, that I myself like this type of training a lot. The technique is called “singles”.
EXERCISES YOU CAN CHOOSE
You can apply this method to any exercise you want: squat, bench press, pull ups, weighted push ups, etc. You can also do it with isolation exercises, like dumbbell curls, and you can also use this type of training with explosive exercises, like power cleans.
For example, you can choose a couple of exercises: pull ups, bench presses and squats. And you can apply this method to each of those three exercises, BUT you can also choose only one exercise and train it with singles while doing other exercises (that you choose) with different number of sets and reps.
HOW IT IS DONE?
Let’s say that you choose to do it with only one exercise - bench press.
Then your training will look like this:
1) You bench press the weight once and then rack it.
2) You rest for 1 minute (on some days it will be 2 minutes)
3) You bench the same weight again
4) Repeat this until you finish all the sets
THE 3 WEEK PROGRAM
1st week
Monday: Exercise 15 X 1 @ 60 % of your 1RM (sets x reps) (1min rest)
Tuesday: Exercise 13 x 1 @ 70 % (1min rest)
Thursday: Exercise 9 x 1 @ 80 % (2min rest)
Friday: Exercise 6 x 1 @ 85 % (2-3 min rest)
2nd week
Monday: Exercise 15 X 1 @ 60 % of your 1RM + 10-15 lbs
Tuesday: Exercise 13 x 1 @ 70 + 10-15 lbs
Thursday: Exercise 9 x 1 @ 80 % + 10-15 lbs
Friday: Exercise 6 x 1 @ 85 % + 10-15 lbs
+ 10-15 lbs means that you have to use 10 to 15 pounds heavier weight than the previous week.
Rest intervals the same as the first week.
3rd week
Monday: Exercise 15 X 1 @ 60 % of your 1RM + 20-30 lbs
Tuesday: Exercise 13 x 1 @ 70 % + 20-30 lbs
Thursday: Exercise 9 x 1 @ 80 % + 20-30 lbs
Friday: Exercise 6 x 1 @ 85 % + 20-30 lbs
+ 20-30 lbs means that you have to use 10 to 15 pounds heavier weight than the first week.
Rest intervals are the same as the first week.
THE END OF THE PROGRAM
After finishing this routine you now probably can lift 10-15 pounds heavier weight than 3 weeks. Congratulations with your results! Now switch to another routine or you can use this program with other exercises. For example if you did it with bench presses, try to do it with squats; if you did it with squats, try to do it with weighted chin ups, etc... And if you used two exercises, like weighted chin ups and squats, you can try it with power cleans and bench presses. Keep in mind that results may vary, depending on your experience and what type of program you had done before you started training with singles. If you do this routine for bench press twice in a row, chances are that the second time your gains will be smaller.
