My Favorite System of Single Rep Progression

Hail to the Dinosaurs!

Two quick notes, and then we'll talk iron.

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3. My Favorite System of Single Rep

I've had a lot of questions about progression
systems for single rep training, so I thought
I'd briefly review my favorite way of doing it.

As always, it's very simple - but very

Start by working up to one heavy single. Not
your maximum single, but a heavy one.

The next time you train that exercise, do
TWO heavy singles with the same weight
you used in your first workout.

In the next session where you train that
exercise, do THREE heavy singles with that

Continue until you are doing FIVE heavy
singles with that particular weight - and
then add five pounds, drop back to ONE
heavy single, and repeat the entire process.

Thus (after warm-ups):

Workout 1 - 1 top single

Workout 2 - 2 top singles

Workout 3 - 3 top singles

Workout 4 - 4 top singles

Workout 5 - 5 top singles

That's how to do it using single progression.

You also can do it using double progression.

For double progression, you stay at the
same number of singles for two workouts -
and then add the additional single.

Double progression is slower, but it's a
very good way of doing things. It helps
build a strong foundation and prevents
burning out.

In other words (after warm-ups):

Workout 1 - 1 top single

Workout 2 - 1 top single

Workout 3 - 2 top singles

Workout 4 - 2 top singles

Workout 5 - 3 top singles


As I said, it's very simple - but very effective.

As always, thanks for reading, and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. For more about single rep progression,
read my Doug Hepburn training course. He
loved heavy singles - and had some great
training programs to use with them:

My Hepburn course is also available in PDF
and Kindle editions. See the links in the PDF
and Kindle sections at our products page:

P.S. 2. Thought for the Day: "Think it
through, make a plan, chalk up, and
" - Brooks Kubik