tive tissue, but their ultimate potential for robustness is much less than it is
for mesomorphs. Generally speaking, medium and high reps are much safer and
more productive for hard gainers than are singles and very low reps. And also
generally, singles and very low reps favor pure strength development, while
higher reps favor strength and size development.. If you want to try singles, and feel that your body is robust enough, gradually
convert your current program into one in which the core exercises are done
as singles. Stay with your regular reps and sets for waist, calf, neck and direct
arm work.. A key to safety and success with singles—in addition to using excellent
form—is that you start with weights well under your true – maxi-
mums, performing – singles. Take just enough rest between singles so that
you comfortably make each one. Until you are working your singles at the
– level, perform one or two demanding sets of five reps in the respec-
tive exercises, to maintain your strength. Once you are at the – level
you can drop the five-rep sets and focus on the singles.. Take about six weeks or so to build to the – level, reducing the num-
ber of singles to three if need be. en increase the poundage slowly, to avoid
jumping to your absolute limit, and take enough time between singles so
that you can make each one relatively comfortably. By adding poundage at
a rate your body can build strength you will be consistently working at the
– level for many weeks if not a few months, but with ever-increasing
poundages. is will translate to a much bigger true maximum single.. For example, say your current maximum one-rep bench press is pounds.
You would take about six weeks to build to of for – singles, which
is . en by adding pounds a week for ten weeks you would get to
pounds for three singles. is new of maximum translates to
pounds or more for a true maximum single. is is a terrific gain for a drug-
free advanced man, taking approximately four months for the entire cycle.. If after you have followed these guidelines you still get a negative reaction in
your joints when you start handling weights that are – of your cur-
rent maximums, do not persist with single-rep training. Remember, many if
not most people simply do not have the robustness of joints and connective tissue
needed to prosper on singles.