15 Singles To Hugeness
As I know, most trainees around the globe think that you can’t get bigger with low rep training, but from my own experience I can tell you that nothing can be further from the truth! First, let me inform you that in order to become bigger you must become much stronger, this is especially important for drug free trainees. If you don’t believe me, check out RegPark.
He was one of the greatest bodybuilders of pre steroid era and he was a big fan of low reps. He did no more then 5 reps per set. In the following program you’re going to do full body workouts that consist of hard compound exercises such as squats, deadlifts, barbell cleans, military presses, etc. So in every workout you’re going to do 15 singles of two main exercises (one for upper body and one for lower body). Take your 1 rep max weight for each exercise and start doing singles with 15 seconds rest in between. You need to do 15 singles of each exercise in every workout but, at first, you won’t do more then 5-6 repetitions in such manner, so after you can’t do any singles with such short rest intervals take as much time as you need but keep doing singles until you do all 15. In every next workout you’ll be able to do more singles with 15 seconds rest as you will be getting stronger, after you can do 15 of them in such manner add at least 10 pounds and start all over again. Also I suggest you to finish every workout with some gut and neck work (you can do 3 sets of 10-15 reps of hanging leg raises and 1 set of back bridge). Train 2-3 times per week with 48 hours rest between training sessions.
Monday: Squat-15 singles
Military press-15 singles
Thursday: Deadlift-15 singles
Bench press-15 singles
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