Since I heard this argument back in the summer at the Dinosaur Training board, I have been thinking about this subject. Some claim that training with singles will not build strength; they say it will only demonstrate it. What does the old man think about it? Read on...

First of all, I think I know where these people are coming from. They are likely associating a single with a one-rep max, believing that the two are one and the same. Newsflash: THEY AREN'T! While maxes are indeed singles, singles are not necessarily maxes. Confused? Here is my explanation for that. When you do a single, knowing that it is indeed the most you can do, that is indeed your max. However, when you do a single at say 90 to 95% of your max, obviously, the percentage should tell you that it isn't the most you can do for one rep.

I think the main argument is that unless you are training with singles at 100%, you aren't accomplishing anything. That, my friends, is utter nonsense. You do not have to do an all-out max on your singles to build strength from them. I have stated that in most sessions, I will pyramid up to my daily max. But do I always do this? No. Do I lift with a max weight for all 4 or 5 singles in my set? No. Do I build strength by lifting under my max, even on the last rep? Yes. The strength comes not only through the weight but through the SINGLE forceful movement in performing the lift. It overloads the body in one mighty effort, which when combined with a heavy weight, makes the single a successful strength builder.

I am reminded of another point: what is the difference between a max and a PR? Well, a max (or "daily max" as I call it) is the most you can do at a given time, while a PR is the most you have ever been able to do. The PR is the demonstrating aspect of the single. If you go into each session to break a PR, THAT is counterproductive because obviously, this cannot always be accomplished. I know I have stated that training to failure with singles is the best way to gain strength, but that isn't TRAINING the body to failure; that is LEADING the body to failure. It just won't work. Back to the point, I think that a lot of this gets confused. The concept of a single is to do a heavy weight for a single rep; it is NOT to go in and try to break a PR.

In summary, singles do not have to be maxes (although it certainly doesn't hurt to work up to maxes) to build strength. Singles build strength not only through the heavy weight used but also through the intensity of the one forceful movement that is utilized.

Just some useless thoughts from a narrow-minded, often-doubted old man!