Recently I had someone write to me and tell me they've made remarkable strength gains by using a single-rep system for their workout.

While it's traditionally well-known that in order to achieve maximum strength, a rep range between 3 and six reps is advised, while if you're looking to build a little more muscle mass (hypertrophy), then aiming for a slightly higher range of about seven to twelve is a better approach.

Single-rep work though, does hold some interesting aspects to it.

Max Force

First, with single rep force, it's clearly obvious that you are going to generate as much force as possible for that given period of time.

Whether you want to admit it or not, as soon as you know in your mind you are shooting for another rep, you're going to hold back slightly, say work at 95%. If you hope to successfully complete that next rep, you know you cannot max out, or you'll have nothing left.

The more reps you plan to do, the more you'll cut back on the earlier ones.

Limited Muscle Glycogen Depletion

Next, let's consider glycogen depletion. Muscle glycogen is what is going to fuel your workouts essentially. If you've ever done a very large-volume workout, you may have experienced what glycogen depletion feels like - pure exhaustion. You're brain is saying "lift" and your body is saying "I don't think so." It isn't a fun time.

After a glycogen depleting session (or even close to it) is completed, you will then be required to restore this muscle glycogen again before your next workout. If you don't, well that next workout is just not going to be as productive as it potentially could have been.

Now, looking at this in terms of a single-rep training system, you could be at an advantage.

Sure, those single reps are going to be intense. But, what do you think is going to be more glycogen depleting - 60 reps done at 85-90% of your max workload or 12 done at 100%?

If you said the former, you'd be correct.

(for example sake, we're using 3 different exercises, one done for 2 sets of 10 versus the same three exercises done for four sets of singles).

Therefore, the amount of time you will need to spend recovering may just be reduced.

Do keep in mind though that the higher intensities will really wear on the CNS, so that factor needs to be worked in. Likely you will still want as much time to rest in between your sessions, but with single-rep work, the need for high volumes of carbohydrates in the diet will not be as extreme.

Decreased Workout Time

Finally, the last benefit you'll see if you add in some single-rep work is decreased gym time. You likely will need to take a little more rest in between each set than the more traditional 3-6 sets, but this still won't overpower how much time you need to spend in the gym.

In today's world where everyone seems to be too busy to breath, this may be a huge advantage.

So, give single-rep some consideration. This isn't something you should completely switch your entire workout over too, but trying the technique periodically with one or two of the lifts you do and alternating this from month to month might just be the perfect way to get your program delivering top results again.