Is it better to use 3-5rep max’s then using 3-4 singles at 90% or above for strength increases…I’ve heard a lot of things how the singles won’t help that much, but doing the 3-5 rep max’s will aid better in strength…
is the singles method better for advanced lifters…and if you only have less than a year of training is it better to be doing 3-5RM’s?
No offense, bud, but you have been asking this question on a pretty frequent basis. What you need to do is go and lift weights and read as much material as you can about the topic of interest.
It is generally recommended that less advanced lifters go for 3-5RM on ME days. This allows for greater time under tension, and in turn, more hypertrophy.
When most people go for 1RM, their form goes to shit. This is not true of just beginners, either.
Lastly, if you have not trained with heavy weights frequently, it takes some time getting used to. I worked out initially doing BBing routines, and though I never went over 6 reps on the big three, my body was not used to going heavy.
Last summer, I was able to do a 10x3 with 235 on flat bench, but I never went heavy. When I pushed 275, it was slow as hell. Working up to 3RM helped me grow accustomed to the maximal loads, and now I routinely go for singles. If I would’ve started trying to work up to singles when I started training with a Westside template, I would’ve probably gotten hurt, and I no doubt would’ve missed a lot of lifts that by Rep Max chart standards I should’ve been able to get.
Pushing maximal weights is tough on your body, and if you are not accustomed to it, it is much better to work up to a 3 or 5. That way, even if you don’t get the 3 or 5, you still maybe get 1-2, and don’t completely miss a lift, which can be physically and mentally draining. And if you don’t get even 1, then you are an idiot and you should have your training partner kick you square in the balls for choosing that wieght.