First time poster here, i posted this message on another forum but didnt really get a good response, so i though id try here since this is where i originally read the article:)
For those that dont know im refering to the singles program whereby you work in single reps with minute rests (e.g 14 sets at 1 rep)
What im wondering is what would be the best way to periodize for this program, I read its a good idea to include some high rep work aswell since you'll be putting additional stress on your joints with all those singles, so i was thinking of something like this:
Push/pull/legs and either:
Push (3 compound excersises) singles (1 x 14) 1 min rest
Pull (As above)
Legs (high rep work, 4 excersises) 3 x 18. 90 sec rest
The following week you would then swap the high rep work for push or pull and obviously alternate each week. I will also increase the singles for an extra set, so week two would be 1 x 15, week 3 1 x 16 and so on.
OR would it be better to do singles for all three days 1 week and then the following week do high rep work and alterate it this way?
Any advice is welcome