i want to ask if i want to do the same day squat,deadlift and press chest could i use these method for the three exercises in the same day in the same workout?
What are “these methods”, specifically?
[quote]dagill2 wrote:
What are “these methods”, specifically?[/quote]
I think he’s referring to the subject of this thread, using heavy singles to build muscle.
OP: yes, you can use “heavy” singles to build muscle, but it all depends on where you are. For example, if you’re bench is at a 430 LB 1 RM and you do like 10 singles of 90-85% BP I think that you’d build a ton of muscle, but the focus would be strength. However, that example only refers to extremely advanced lifters, and because I would assume you’re a beginner (this is the beginner forum,) this would definitely not work for you. Source: 22 Proven Rep Schemes
If I were you I would stick to a beginner 5x5, then do texas method or madcow, and then do whatever you want.
But if you’re hell-bent on building muscle with triples doubles and singles, look into Chad Waterbury’s 10x3 style of lifting. Sure you’re using like 75% of 1 RM, so it isn’t really “heavy” but it’s 30 reps that WILL build muscle AND make you STRONGER. Explanation: The Waterbury Method
Since this is the beginner forum, I’m going to assume you’re a beginner.
No, you should not use singles. It is unlikely that you have the neuromuscular coordination to elicit a sufficient training effect on the muscles with low reps, let alone singles, for hypertrophy.
To put it simply, you have a limited ability to activate and fire enough muscle fibers with low reps.
If you don’t believe me, try doing 90% of your 1RM for max reps. You will probably get 5 reps or more.
x2 singles not for beginners
[quote]sirjohn wrote:
i want to ask if i want to do the same day squat,deadlift and press chest could i use these method for the three exercises in the same day in the same workout?[/quote]
Using heavy singles for muscle growth sounds like a terrible idea for beginners, for so many reasons, many of which have already been mentioned.
Doing heavy singles for 3 big movements for high volume all in one session shows a complete lack of training experience and common sense, you seriously need to rethink and pick a proven beginners program.