T Nation

Russian Strength Skill Workout


#1

In the Russian Strength Skill Workout, it says we should do multiple sets of singles e.g. 1 x 5 at 85% 1RM. But what if you could actually do everything in a single set with good form i.e. 5 x 1 at 85% 1RM?

Does this mean the weight selected was too light? Should I increase the weight so that I would be "forced" to do 5 x 1 instead of 1 x 5?


#2

[quote]Erstwhile wrote:
In the Russian Strength Skill Workout, it says we should do multiple sets of singles e.g. 1 x 5 at 85% 1RM. But what if you could actually do everything in a single set with good form i.e. 5 x 1 at 85% 1RM?

Does this mean the weight selected was too light? Should I increase the weight so that I would be “forced” to do 5 x 1 instead of 1 x 5?[/quote]

Sorry, I had my sets/reps reversed in my question. I meant to compare the prescribed scheme of 5 sets x 1 rep versus 1 set of 5 reps assuming good form at the same weight.


#3

[quote]Erstwhile wrote:

[quote]Erstwhile wrote:
In the Russian Strength Skill Workout, it says we should do multiple sets of singles e.g. 1 x 5 at 85% 1RM. But what if you could actually do everything in a single set with good form i.e. 5 x 1 at 85% 1RM?

Does this mean the weight selected was too light? Should I increase the weight so that I would be “forced” to do 5 x 1 instead of 1 x 5?[/quote]

Sorry, I had my sets/reps reversed in my question. I meant to compare the prescribed scheme of 5 sets x 1 rep versus 1 set of 5 reps assuming good form at the same weight.[/quote]

It’s normal… at 85% you should be able to do 4-5 reps in a set. But the goal of the program is NOT to fatigue yourself.

Do single reps, do not group the reps. You can take short rest, 30-45 seconds between sets, but do singles. FOCUS ON QUALITY, SPEED, DOMINATING THE WEIGHT … contract the muscles as hard as possible. Force your body to work as hard as possible even if the weight is easily done.


#4

[quote]Christian Thibaudeau wrote:

[quote]Erstwhile wrote:

[quote]Erstwhile wrote:
In the Russian Strength Skill Workout, it says we should do multiple sets of singles e.g. 1 x 5 at 85% 1RM. But what if you could actually do everything in a single set with good form i.e. 5 x 1 at 85% 1RM?

Does this mean the weight selected was too light? Should I increase the weight so that I would be “forced” to do 5 x 1 instead of 1 x 5?[/quote]

Sorry, I had my sets/reps reversed in my question. I meant to compare the prescribed scheme of 5 sets x 1 rep versus 1 set of 5 reps assuming good form at the same weight.[/quote]

It’s normal… at 85% you should be able to do 4-5 reps in a set. But the goal of the program is NOT to fatigue yourself.

Do single reps, do not group the reps. You can take short rest, 30-45 seconds between sets, but do singles. FOCUS ON QUALITY, SPEED, DOMINATING THE WEIGHT … contract the muscles as hard as possible. Force your body to work as hard as possible even if the weight is easily done.[/quote]

Okay, got it. Thanks coach!