From Mike Mahler's newsletter
The Power Of Daily Singles
Nope, I am not talking about the power of being single. Although that can
be a lot of fun as well depending on where you are and who you are with.
Nevertheless, that is a story for another time. I am talking about the
benefits of doing daily workouts with heavy singles.
Recently, I read an excellent book called "Rock Iron Steel" by Steve
Justa. In one of the chapters Steve goes over an excellent program that
the old-time strongmen used to do to increase maximum lifts. Here is how
it works. Take 70% of your one-rep max on any given exercise and perform
single reps daily in the following manner:
Day 1: 3x1
Day 2: 5x1
Day 3: 7x1
Day 4: 9x1
Day 5: 11x1
Day 6: 13x1
Day 7: 15x1
Take one-minute breaks in between each set. When you start the following
week's workout, increase the training load by five pounds and start over
again. Once a month test your one-rep max and stay at the 70% range.
If you do not have time to do singles everyday, then take two days off
per week and just pick up where you left off. In other words, if you
train M-F you will get up to the 11 singles day. Take the weekend off,
and do 13 singles on Monday. Since you are always staying at 70% off your
one rep max, you do not have to worry about over training or cycling. Try
it out for a month and let me know what you think.
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