Heavy Singles Before Volume - Build More Muscle & Strength
Автор: Redgrave Strength
Загружено: 2020-02-06
Просмотров: 2976
In this video, I'm going to go over how using heavy singles before volume work will improve your ability to build more muscle and strength. And we're starting right now!
Working up to a heavy single before your work sets is a common strategy that powerlifters use in their training. This allows them to get used to heavy weights and train their Central Nervous System at the same time.
Not only that, it basically tricks your body into producing more force which is always a positive when trying to build muscle and strength.
I call this specific method the over warmup. Basically, it involves warming up to a heavy single that's more weight than your work sets for the day.
Your goal is to do a weight that's around 5-10% more than your work set. The stronger you are, the smaller this jump will be.
Example: If your work sets for the Bench Press are 200 lbs, work up to 200x10%=220 for a single. This will prime your body and allow you to do more reps at a lighter weight.
Then, rest 2-3 minutes and do your sets at 200 lbs. The weight will feel lighter than the heavy single which will allow you to do more reps at heavier weights and they'll feel more explosive as well.
The important thing to pay attention to is to not go too heavy and don't do more than 1 rep on that over warmup. By doing this, you'll ensure that you're not pushing yourself too hard with heavy weights. This will have the opposite effect of what you want it to do.
The weight you pick should be a weight you know you can CRUSH! It should be a weight you can hit any day of the week even when you're sick. If you work up to a 1 Rep Max every time you lift things could definitely get dicey so I don't recommend it!
The goal is to make that single fast and snappy. This will allow you to do more work over the long haul. More reps with more weight equal a bigger and stronger you after all!
Try this out and drop a comment below if this helped you get stronger and build more muscle!
Thanks for watching guys!
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