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Thread: Singles, doubles, triples versus sets?

  1. #1
    Wannabebig Member
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    Singles, doubles, triples versus sets?

    I ran three searches with keywords "singles", "doubles", and "triples" in the title, and I didn't really find an answer to my question.

    What are the values / benefits of singles, doubles, or triples when compared to sets?

    I have in mind squats and deadlifts as exercises.

  2. #2
    Amateur Strongman Dinosaur's Avatar
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    Singles, doubles, and triples are excellent ways to build strength. You won't get much muscular growth with them, but they will make you strong. Some good rep schemes to try are 5x3 (many O-lifters use this kind of approach; two warm ups, one work set), and my favorite for singles is 5x1 (progressively heavier).

    A fun approach is called Hepburns. 5 progressively heavier singles, then drop 50lbs off your max single and do 5x5. Tough and not something you want to do for months on end.

  3. #3
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    Quote Originally Posted by Dinosaur
    You won't get much muscular growth with them, but they will make you strong.
    You sure about that?


    If you train to get stronger and eat well, you will get big.

  4. #4
    Senior Member Natetaco's Avatar
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    yikes, look at those quads
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    190ish lbs
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    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  5. #5
    Amateur Strongman Dinosaur's Avatar
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    BJ Cardoza does a lot more than just singles, doubles, and triples A lot of strongman competitors like to do high-rep deadlift sets, as it's often an event in competition. I think in that one he got around 12 reps or so with that car, maybe more.

    When you have events that fall on how much reps you can do, you tend to do a little more reps.
    Last edited by Dinosaur; 10-31-2006 at 09:30 PM.

  6. #6
    Senior Member Natetaco's Avatar
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    is he on gear?
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    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  7. #7
    Breaker of Skulls Guido's Avatar
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    Maybe, but either way, he got that way by lifting HEAVY and by meticulous training and eating plans.

    BTW, if you read the most recent T-Nation article, "The Rule of 90%", it will give a good explanation as to why it is important to include heavy singles, doubles, and triples in your training to build strength AND muscle.
    Good article.

    http://www.t-nation.com/readTopic.do...dra?id=1316619
    Last edited by Guido; 11-01-2006 at 09:53 AM.
    5'9" 195 lbs
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  8. #8
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    Quote Originally Posted by Guido
    Maybe, but either way, he got that way buy lifting HEAVY and by meticulous training and eating plans.
    I'm glad someone got my point.

    BTW, if you read the most recent T-Nation article, "The Rule of 90%", it will give a good explanation as to why it is important to include heavy singles, doubles, and triples in your training to build strength AND muscle.
    Good article.

    http://www.t-nation.com/readTopic.do...dra?id=1316619
    That's a good read, thanks for the link.

  9. #9
    Amateur Strongman Dinosaur's Avatar
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    There's no doubt that heavy lifting will add size as well, but when your focus is more on myofibrillar hypertrophy it takes a bit longer.

    Great article btw. Though I don't agree with his questionable exercises, all four are great. Weighted dips and heavy heavy overhead pressing will also put some meat on your bones.
    Last edited by Dinosaur; 11-01-2006 at 10:24 AM.

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