Can you get strong by

[Carnivroar]

Only doing singles/doubles?

[Les Hahn]

Yes. I don't think you could just do one set, but many people have gotten strong using 1-3 reps, so I don't see why 1-2 wouldn't work, at least for the intensity work.

[Carnivroar]

I meant like 5-10 sets of singles.

The reason I ask is because I'm on a ketogenic diet and I have experienced its benefits for cycling/endurance and would like to remain that way. But I know that the need for glycogen goes up with the intensity+duration of the exercise.

So I am thinking that doing singles/doubles with enough rest between sets will cause my muscles to use mostly ATP (which can be made from ketones) and therefore rely less on glycogen. (Correct me if I'm wrong.)

I know this is not ideal for the sport but it's okay; I am just interested in lifting again for fun and get a little stronger.

[Rich Rowe]

Hey Carnivroar,

Luckily I woke up hungry and whilst I'm currently having a snack, I'm consulting Brooks' Exercise Physiology and a few sources on the web. What I know is muscle fibres always use ATP for fuel anyway, it is that which actually provides the energy for the actin/myosin contraction. Your body can replace ATP by oxidising fat (oxidative phosphorylation) and this is a very efficient (if slow) method of doing so.

I don't really know how much the extra long periods between reps (minutes rather than seconds) will affect the body's response to the training stress, but I'd have thought that as long as you get the same volume of work done, the effect of the training would be similar enough for your needs. In fact I train my deadlift using heavy singles with 5 minutes between pulls, because I can keep control of the crucial lumbar extension better that way. DL load is going up just fine.

Hope that helps.

[Carnivroar]

Hey Carnivroar,

Luckily I woke up hungry and whilst I'm currently having a snack, I'm consulting Brooks' Exercise Physiology and a few sources on the web. What I know is muscle fibres always use ATP for fuel anyway, it is that which actually provides the energy for the actin/myosin contraction. Your body can replace ATP by oxidising fat (oxidative phosphorylation) and this is a very efficient (if slow) method of doing so.

I don't really know how much the extra long periods between reps (minutes rather than seconds) will affect the body's response to the training stress, but I'd have thought that as long as you get the same volume of work done, the effect of the training would be similar enough for your needs. In fact I train my deadlift using heavy singles with 5 minutes between pulls, because I can keep control of the crucial lumbar extension better that way. DL load is going up just fine.

Hope that helps.

Very helpful, thanks a lot!

Yes, but it takes a really, really long time. As in the workouts to get sufficient volume take forever. Start reading up on Broz and powerlifting, he's got some ideas.

Well I'm not trying to squat 405 x 3 again so it's okay.

I have until tomorrow to decide if I want to get a gym membership or not (I have a $10 discount until tomorrow because I bought a daily today)...

[G1981C]

Only doing singles/doubles?

i think this would be a good way to get strong, but you would look like shit, and if you also ate and juiced for gains at the same time you would probably also be dead by 50 from clogged arteries.

unless for some reason your goal in life is to lift a lot of weight this would be pretty fucking dumb. instead if you mix it up more you may not win every competition but at least you will be healthy and fit and look good.

well, i guess it is a matter of priorities.

also, instead of focusing on number of reps you can think of time under tension instead. for example a single rep on squat or deadlift takes longer than on shoulder / bench press or curl. i think 2 - 3 reps on squats / deadlifts feels about the same as 3 - 5 reps on presses / curls. this used to be more or less my rep range and it worked pretty good for strength, but i never managed to get the look i was after this way.

bottom line though - if you want to look good - mix things up. if you want to win competitions - focus specifically on whatever it is you do in competition.

[exter]

i think this would be a good way to get strong, but you would look like shit, and if you also ate and juiced for gains at the same time you would probably also be dead by 50 from clogged arteries.

unless for some reason your goal in life is to lift a lot of weight this would be pretty fucking dumb. instead if you mix it up more you may not win every competition but at least you will be healthy and fit and look good.

well, i guess it is a matter of priorities.

also, instead of focusing on number of reps you can think of time under tension instead. for example a single rep on squat or deadlift takes longer than on shoulder / bench press or curl. i think 2 - 3 reps on squats / deadlifts feels about the same as 3 - 5 reps on presses / curls. this used to be more or less my rep range and it worked pretty good for strength, but i never managed to get the look i was after this way.

bottom line though - if you want to look good - mix things up. if you want to win competitions - focus specifically on whatever it is you do in competition.

Well , you can always do singles and doubles for your intensity work , and add in assistance work in the 6-12 rep range.
Let's not forget that a guy who can bench 350 will always have muscular arms and chest.

[bugbomb]

Well , you can always do singles and doubles for your intensity work , and add in assistance work in the 6-12 rep range.
Let's not forget that a guy who can bench 350 will always have muscular arms and chest.

Except for this guy: http://ditillo2.blogspot.com/2011/09...erry-todd.html

[Meshuggah]

i think this would be a good way to get strong, but you would look like shit, and if you also ate and juiced for gains at the same time you would probably also be dead by 50 from clogged arteries.

unless for some reason your goal in life is to lift a lot of weight this would be pretty fucking dumb. instead if you mix it up more you may not win every competition but at least you will be healthy and fit and look good.

well, i guess it is a matter of priorities.

also, instead of focusing on number of reps you can think of time under tension instead. for example a single rep on squat or deadlift takes longer than on shoulder / bench press or curl. i think 2 - 3 reps on squats / deadlifts feels about the same as 3 - 5 reps on presses / curls. this used to be more or less my rep range and it worked pretty good for strength, but i never managed to get the look i was after this way.

bottom line though - if you want to look good - mix things up. if you want to win competitions - focus specifically on whatever it is you do in competition.

^ This is a Stupid post.

[hamburgerfan]

If you're using similar weights, I find it just as fast to break it into more sets with fewer reps. Probably due to each set being less fatiguing. I've squatted 18 doubles with 400 lbs in under 9 1/2 minutes. Could I have done 6x6 in the same timeframe? Or 4x9? I don't know for sure, but I doubt it.