Video summary. (You're welcome.) 1:28 Why you should max out every day, if not several times a day. 3:30 How to apply for Bulgarian citizenship. 4:31 How to contact Max Aita and John Broz (they know a guy), also both of their home addresses and social security numbers. 5:16 Things you'll need to know in Europe 1) Sausage with bread is actually a meal, as long as there is wine or beer. 2) There is no "2". 6:51 Persuading your doctor to prescribe substances designed for cattle and race horses. 6:52 Moving to Greece or Turkey, because that's where you're really from. Seriously. 7:44 Giving up lifting at age 32. How to become a gas station owner without adhering to government "safety standards", for both fun and profit.
Δεν περίμενα πως θα έρθει η μέρα να βλέπω religiously Έλληνα να μιλάει για φιτνες. Πέρασε καιρός αλλά έχεις περάσει σε μια λίστα με λίγα άτομα (Milo,εσύ,Greg and the mass crew+3dmj guys) που όταν λένε κάτι, ο εγκέφαλος μου σταμάτησε να ψάχνει κάθε λέξη να δω μήπως θα κάνεις κάτι misrepresent. Κάνετε τρομερή δουλειά. Ευχαριστώ για το content
Ive done heavy singles off and on since the early 2000's its definitely helped me gain more strength, and as ive gotten older its reduced the wear and tear on my joints just doing 4 or 5 singles instead of grinding out 4 or 5 reps. Its also helped me get stronger on self handoff with heavier weight. Of course this is after my volume work.
I was doing PPL since last September and would attempt a new 1RM followed by three sets of my normal rep range depending on the exercise. I found attempting a new 1RM worked best for me if I did it every other week since each time I tried it in consecutive weeks I would fail.
Been running the SBS programs for a while and heavy singles,especially in hypertrophy blocks, made a huge difference. I calculate it as a 90% of current TM, works well for me.
I recently started something similar to this, but took it a bit further and have not had any issues with it so far. I started doing a near all out (RPE 9) heavy set of 5 as my first set for squats, and found that the following back-off sets seemed a lot lighter and easier to do, so for the past few weeks I have been able to stack on an additional rep or two each session.. I know this progress won't go forever, but this method definitely works well. I started the same with bench and have had similar, albeit more tepid results, but I only started with this last week so haven't had much time to see where it takes me. So, a heavy single like what you are saying is great, but you could definitely go further and do a set of 3-5 and possibly get better results.
I’ve never felt heavy singles cause more fatigue other way around in fact. I think the real reason this is believed is because when you lift that heavy it’s forcing you to get closer to failure than people are use to. Though I’m not sure lifting above 95% or even as low as 80% is necessary. You already have 90% of your peak from the usual 70-75% intensity and most strength programs usually aren’t just about peaking they’re having you do more of the exercise which means more volume to those muscles meaning you’re gaining muscle and that’s part of the reason your numbers are going up
Heavy singles for busting sticky plateaus. That or ratchet sets hehehehe. In all seriousness a few (10 sets) of singles at 90% just makes you output waaaaay more torque
Is it also effective if I only did singles of the bench press? Because I shouldn‘t train the bench much in the basic strength rep range since I‘m a calisthenics athlete and want to focus on other movements, yet I still love the bench press.
Completely off topic question Dr. Pak: Do you have a recommended substitute for hamstring curls in your MED hypertrophy template? I’ve been doing good mornings as a substitute but it kinda burns me out after squatting and deadlifting. I only have access to a barbell, bench, dumbbells, and bands.
You could try doing nordics hamstring curls with your feet pinned under your barbell (should be loaded pretty heavy to counteract you), and you can put padding for the comfort of your ankles. If you really can’t do nordic hamstring curls, I would recommend doing hamstring curls off a bench, unilaterally if bilaterally is too easy. I wouldn’t recommend doing band hamstring curls because the resistance curve is the opposite way that you want it to be for muscle growth (hardest at the stretched position). Let me see if I can link it, it’s called 10 Most Important Leg Exercises (Build Muscle At Home) by FitnessFAQs. (th-cam.com/video/ZF49oI0mMvg/w-d-xo.htmlsi=iJ8b8tk1UqzzLRPR) Just skip to the hamstrings section near the end for demos.
Will the classic heavy top set with other sets do every time I squat? Or singles of 3RM after let's say 60-70% 1RM power sets? Given that I'd like to do power work for judo but also increase strength.
Can you somehow clarify what you mean by 1 rep for 6-8 rpe? My idea of doing 1 rep is i'm putting as much as i can on the bar such that i will only be able to do 1 rep per set so I can get a true 1rep max, therefore that will be an rpe of 10. Is what im talking about only true for 1rep max testing and what youre talking about is different?
A real doctor would know RPE and RIR are not interchangeable. And very even less so as the weights get heavier. I've got hit PRs at RPE 6-7. I certainly didn't have 4 reps in the tank. I had zero. And adding singles to a "strength" program that already has too much volume isn't the way. The singles replace the volume
If you used the RPE scale based on RIR then you should have had 3-4RIR at RPE 6-7. If you used your own yolo scale or smth else, then that's on you papi. Love the mumbo jumbo about volume too as if adding a single on top of your volume will be overkill (also mentioned adjusting where needed as on the video multiple times).
Video summary. (You're welcome.)
1:28 Why you should max out every day, if not several times a day.
3:30 How to apply for Bulgarian citizenship.
4:31 How to contact Max Aita and John Broz (they know a guy), also both of their home addresses and social security numbers.
5:16 Things you'll need to know in Europe 1) Sausage with bread is actually a meal, as long as there is wine or beer. 2) There is no "2".
6:51 Persuading your doctor to prescribe substances designed for cattle and race horses.
6:52 Moving to Greece or Turkey, because that's where you're really from. Seriously.
7:44 Giving up lifting at age 32. How to become a gas station owner without adhering to government "safety standards", for both fun and profit.
No, YOU’RE WELCOME
@@Dr__Pak Ahaha!
Nice one Dok.
Аз съм българин и си добре дошъл приятельо 😊
Keep getting ads for heavy singles near me, guess I'll give it a go.
underrated comment
😂
😂😂😂😂
+1 algo bump. Much engage. Statistic modifier activated
Boost this damn channel to the moon. Funniest shit on TH-cam.
Δεν περίμενα πως θα έρθει η μέρα να βλέπω religiously Έλληνα να μιλάει για φιτνες. Πέρασε καιρός αλλά έχεις περάσει σε μια λίστα με λίγα άτομα (Milo,εσύ,Greg and the mass crew+3dmj guys) που όταν λένε κάτι, ο εγκέφαλος μου σταμάτησε να ψάχνει κάθε λέξη να δω μήπως θα κάνεις κάτι misrepresent. Κάνετε τρομερή δουλειά. Ευχαριστώ για το content
💯! Progressive overload while managing the SFR (stimulus to fatigue ratio)
Ive done heavy singles off and on since the early 2000's its definitely helped me gain more strength, and as ive gotten older its reduced the wear and tear on my joints just doing 4 or 5 singles instead of grinding out 4 or 5 reps. Its also helped me get stronger on self handoff with heavier weight. Of course this is after my volume work.
I was doing PPL since last September and would attempt a new 1RM followed by three sets of my normal rep range depending on the exercise. I found attempting a new 1RM worked best for me if I did it every other week since each time I tried it in consecutive weeks I would fail.
Fantastic advice. Thank you real doctor Pak
Ready for the real Dr! 🎉
Been running the SBS programs for a while and heavy singles,especially in hypertrophy blocks, made a huge difference. I calculate it as a 90% of current TM, works well for me.
I recently started something similar to this, but took it a bit further and have not had any issues with it so far. I started doing a near all out (RPE 9) heavy set of 5 as my first set for squats, and found that the following back-off sets seemed a lot lighter and easier to do, so for the past few weeks I have been able to stack on an additional rep or two each session.. I know this progress won't go forever, but this method definitely works well. I started the same with bench and have had similar, albeit more tepid results, but I only started with this last week so haven't had much time to see where it takes me. So, a heavy single like what you are saying is great, but you could definitely go further and do a set of 3-5 and possibly get better results.
For the algorithm
Basically: read Matthew Perryman's "Squat Everyday" or the Bulgarian "lite" Method by Greg Nuckols
Awesome 🙏
Wow.
Your humor is almost like that of Mike FROM RP.
Loved the content.
i love you Dr. Pak
Been enjoying your content lately, glad you are open to all types of training, not just full science based only do it one way bull crap.
I’ve never felt heavy singles cause more fatigue other way around in fact. I think the real reason this is believed is because when you lift that heavy it’s forcing you to get closer to failure than people are use to. Though I’m not sure lifting above 95% or even as low as 80% is necessary. You already have 90% of your peak from the usual 70-75% intensity and most strength programs usually aren’t just about peaking they’re having you do more of the exercise which means more volume to those muscles meaning you’re gaining muscle and that’s part of the reason your numbers are going up
I do them daily(your minimum powerlifting program but i do it for 6 days)
I get massive strength gains swinging my 3rd leg around
I keep getting advertisement that Heavy Singles are in my area... I'm hoping this video could help explain what that means.
Haha
How many singles in a row , for a single lift, in a session are enough to get a solid hypertrophy stimulus?
Heavy singles for busting sticky plateaus. That or ratchet sets hehehehe.
In all seriousness a few (10 sets) of singles at 90% just makes you output waaaaay more torque
Goes hard
How do you progressively overload a top set single?
Not sure my wife would let me do heavy singles …
Is it also effective if I only did singles of the bench press? Because I shouldn‘t train the bench much in the basic strength rep range since I‘m a calisthenics athlete and want to focus on other movements, yet I still love the bench press.
Man heavy shingles is painful
Completely off topic question Dr. Pak: Do you have a recommended substitute for hamstring curls in your MED hypertrophy template? I’ve been doing good mornings as a substitute but it kinda burns me out after squatting and deadlifting. I only have access to a barbell, bench, dumbbells, and bands.
You could try doing nordics hamstring curls with your feet pinned under your barbell (should be loaded pretty heavy to counteract you), and you can put padding for the comfort of your ankles.
If you really can’t do nordic hamstring curls, I would recommend doing hamstring curls off a bench, unilaterally if bilaterally is too easy. I wouldn’t recommend doing band hamstring curls because the resistance curve is the opposite way that you want it to be for muscle growth (hardest at the stretched position). Let me see if I can link it, it’s called 10 Most Important Leg Exercises (Build Muscle At Home) by FitnessFAQs.
(th-cam.com/video/ZF49oI0mMvg/w-d-xo.htmlsi=iJ8b8tk1UqzzLRPR)
Just skip to the hamstrings section near the end for demos.
@@hopefulbloom That's a great resource! Thanks a lot for sharing! I'll try banded nordics with the barbell.
@@Evernix1Ouh for sure, they work out for muscle growth.
Will the classic heavy top set with other sets do every time I squat? Or singles of 3RM after let's say 60-70% 1RM power sets? Given that I'd like to do power work for judo but also increase strength.
Do singles and no longer remain single
Same studio as mylo wolf???
Luimarco shoutout haha
How much is your overhead press now?
230lbs
@@Dr__Pak Go for 300 strict. You can do it.
whats the name of the gentleman that deadlifts heavy everyday? thx in advance
Themistocles
@@Dr__Pak thank you for the response
Doyouevenliftinitis huh? Guess this is a new diagnosis, has not made it into the DSM yet 😂
👍👍👍
#FreetheGuy
doyouevenliftinidis 🤣😂🤣😂
Синглс бейби 🤪
👍👍👍
Can you somehow clarify what you mean by 1 rep for 6-8 rpe? My idea of doing 1 rep is i'm putting as much as i can on the bar such that i will only be able to do 1 rep per set so I can get a true 1rep max, therefore that will be an rpe of 10. Is what im talking about only true for 1rep max testing and what youre talking about is different?
A single at RPE 8 means you could have done 3 reps but only did 1. A single at RPE 6 means you could have done 5 reps but only did 1.
RPE = 10 - RIR (reps in reserve). 1RM is RPE 10.
You still do singles but instead of loading all you can lift, you load a bit less so that you’d be able to do 2 more reps with this specific weight
.
Rofl
L U I
A real doctor would know RPE and RIR are not interchangeable. And very even less so as the weights get heavier. I've got hit PRs at RPE 6-7. I certainly didn't have 4 reps in the tank. I had zero. And adding singles to a "strength" program that already has too much volume isn't the way. The singles replace the volume
If you used the RPE scale based on RIR then you should have had 3-4RIR at RPE 6-7. If you used your own yolo scale or smth else, then that's on you papi.
Love the mumbo jumbo about volume too as if adding a single on top of your volume will be overkill (also mentioned adjusting where needed as on the video multiple times).