15 Mar Multiple Repetitions vs. Singles for Strength Gains
Article Rundown
- Multiple reps vs singles
- Strength vs. hypertrophy
- Singles for strength training
- Assistance work
Multiple Repetitions vs. Singles for Strength Gains
In this video, I will be discussing the benefits of multiple repetitions versus singles for strength training. Which method is more optimal? Which one offers better injury resilience? There are many conflicting ideas about the best way to build strength. The truth is, there isn’t one universal “best way,” but rather approaches that work better for different individuals. You’ll see bodybuilders who primarily use high-rep sets yet still lift impressive amounts of weight. On the other hand, there are incredibly strong individuals who focus exclusively on singles, doubles, and triples.
Hypertrophy vs. Strength
When it comes to hypertrophy (muscle growth), it’s widely agreed that higher reps and volume are key for building muscle mass. But what about strength? In my opinion, when the goal is to build strength, reducing the rep range is often the most effective approach. In my strength training manual 10/20/Life, I outline various rep phases, depending on your training phase, goals, and experience level. Whether you’re in the off-season, pre-competition, or working on weak points, rep ranges will vary. For a slow lifter versus an explosive lifter, your approach to reps and sets may differ. Ultimately, if your goal is strength, focusing on lower rep ranges is generally more optimal.
The Role of Singles in Strength Training
When training for strength, maxing out on every session is not ideal. It’s important to note that when doing singles, you’re not always pushing to your absolute max. Rather, it’s about working with submaximal weights and repeating the same movement to “grease the groove” and refine your technique. This is especially crucial in powerlifting, where only one rep counts in competition. You have to train to make that single rep as flawless as possible.
It’s also worth noting that training should not involve frequent missed reps. Whether you’re doing multiple reps or singles, failing lifts too often is detrimental to your progress. It can hurt your confidence and increase your risk of injury, which can significantly set back your strength gains. As seen in the training styles of Eastern European powerlifters and Olympic lifters, they often perform singles at lower percentages, executing each rep explosively and with high velocity.
My Experience with Singles Training
During a visit with Dr. McGill in 2013, I explained how I deviated from my typical doubles and triples in training by incorporating multiple singles instead. Instead of doing two doubles at 80% pre-contest, I would do four singles at 80%. This allowed me to maintain the same volume while focusing on locking in my form and executing each rep with more explosiveness and control. Treating each single as if it were a max lift, regardless of the weight, helped me mentally and physically prepare for the competition’s high-pressure scenario.
For powerlifters, singles offer the opportunity to practice key elements such as approach, set-up, bracing, and executing the perfect lift. This focus is difficult to achieve with multiple reps, where fatigue can often lead to a less-than-perfect execution of form.
Injury Prevention and Form Maintenance
For those with a history of injury, myself included, maintaining perfect form during multiple reps—especially in movements like squats and deadlifts—can be challenging. Singles provide a way to minimize the risk of injury, as they allow you to reset and recover properly between each lift. For example, when performing heavy squats for a set of 10 reps, you could be under the bar for more than 30 seconds. This prolonged time under tension increases the risk of fatigue, which can negatively affect your form and increase the likelihood of injury. Unless hypertrophy is your primary goal, training with high reps under heavy loads isn’t advisable. Fatigue-induced looseness can jeopardize your form and ultimately lead to injury.
Incorporating Volume and Assistance Work
However, what if your goal is overall fitness or conditioning? How can you get in shape by doing just singles or doubles, as I advocate in the pre-contest phase of 10/20/Life? The key is to focus on assistance work—anything done after your main compound movements. This includes accessory exercises, where higher rep ranges are often more appropriate. Manipulating rest periods between singles can also help build volume over time. The risk of injury on lighter accessory movements is much lower compared to heavy main lifts, so this is where you can focus on building up your overall fitness and conditioning.
The Myth of High Reps with Heavy Weights
You may have seen strong individuals performing multiple reps with heavy weights, but when it comes to strength training, especially for powerlifting, the ability to build strength for 1-3 reps is paramount. There are many lifters who can squat 405 lbs for 10+ reps, yet struggle to perform a single rep at 500 lbs. To build true strength, you must train to recruit as many motor units as possible, which is best achieved in lower rep ranges. Some individuals may have the agenetic potential to do multiple reps with heavy weights, but focusing on singles or a rep range of 2-5 is more effective for developing motor unit recruitment and maximal strength.
Conclusion
In conclusion, when it comes to building strength, the approach you take will depend on your goals, experience, and the specific demands of your sport. While hypertrophy benefits from higher rep ranges, strength training for powerlifting demands lower rep ranges and more focus on maximal effort, particularly through singles. Incorporating singles into your training helps refine technique, improve form, and reduce injury risk. Volume and conditioning can be built through assistance work and strategic manipulation of rest times. Ultimately, finding a balance between the two—high-rep accessory work for conditioning and low-rep singles for strength—is key to building both power and resilience over time.
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