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Instagram/TikTok @mattvena instagram.com/mattvena Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs 20% off Legion Supplements (Code Vena) legionathletics.rfrl.co/4qw14
Mindset really is the key to making practice singles work for you, you gotta know that you aren’t testing, your are training, and if something moves icky you probably went to heavy for that single that day
I rarely say to myself: "let's test my true max". Most singles are for CNS preparation and testing the energy level for the day. I used to give them too much importance as you say.
Great vid Matt, but you could have added some info on your approach to incorporating singles, since you share a ton of "my client doing a heavy max single" videos
I agree that most don't use it correctly, but paused singles, different types of slow eccentric, pushes off the pins, pin presses are all good singles to program that will build strength.
Singles are fun and something to look forward to. I prioritize having fun over being maximally optimal for hypertrophy. I'd rather be hyped to go to the gym than see it as a chore, even if it takes me longer to reach the end goal. Sometimes the longer scenic route is the better choice than cutting through the city and tolerating terrible traffic to save 10 min on the drive. For bench I'll usually pyramid up and down to the top set. Some volume work on the way up but far shy of failure. Top set of 1-3 reps, then drop down and do rep work to failure and emphasize technique and slow eccentrics.
@@teknoreaper9232 Depends on your goals. If you want to increase your 1 rep max, intensity first. If you want to build muscle,+ intensity last. Are you on muscle building phase of your training or are you on nervous-system training part of your training.
Matt's approach is different from mine. Which is good, because I'm a newbie and Matt's a pro. My personal initial thoughts is that we should master doing 1 rep maxes. But after we have mastered that skill. Things to master: fear of failure, for example. Our 1 rep max being limited by we never really pushing our 1 rep max. To push your 1 rep max, we should keep doing 1 rep max lifts as long as we keep seeing good progress by doing it, e.g. increasing your 1 rep max by 2.5 kg every week. Meaning once per week you do your 1 rep max lift workout (102% intensity). Perhaps on 4th week take a rest week and do something else. Keep doing this until your 1 rep max attempts stagnate, e.g. you fail to improve your max 3 weeks in a row. After you have done your initial 1 rep max work, switch to Matt's advice. Volume first and heavy singles at 85% of your max at rpe 6. Perhaps do 1 rep max workout every 3 weeks at this point (e.g. 4 week periodization, weeks 1-3 are progressive overload, week 4 is rest week - at week 3 you do 102% effort).
If you're using heavy singles be very harsh on your RPE. If there's any doubt that your single wasn't an RPE 8 when you meant to do it at that, consider it a 9 or a 10 and adjust your backoff sets accordingly. It's so much better to hit your volume than failing a back off lift.
Hey matt stronger by science Dr Pak talked about this and minimum effective dose. With comparing lifters who did nothing but singles vs a group with singles and simple backoffs and the 2nd group had way better results
OK I focus on my 2nd working set. Usually how many reps can I get at x weight. That's where most of my energy goes. Then I do a double triple higher and then just for funsies. If I'm feeling it I do a ath heavy single. In my mind the heavy single isn't the most amount of work it's actually easier in some ways
Heavy singles feel bad for me because if I'm doing a single and it's not a PR, it feels useless. I like doubles and triples because a double @RPE8 for is most likely the first time I'm doing a double at that weight each time.
I got a question. Is pushing close to failure on higher rep ranges less systemically fatiguing than going to failure on doubles triples etc. Is a 10 reps to failure easier to recover from than 3 reps to failure
There is some research showing higher rep ranges create more metabolic fatigue. I think when you’re talking real high load exercises like squats/deadlifts though just the absolute weight from lower reps can cause more fatigue on soft tissues. So would say its exercise dependent.
Problem is how do you work that volume that you need to increase when it comes to deadlifts? It's a very fatiguing exercise so a lot of times you just want to do a top kind of all out set, after warm up's of course. Do you recommend multiple sets of deads for volume? Most powerlifters i see get the volume from accessory work and that's why they go low reps on the deadlift.
Deadlift volume work is awesome if you can handle it. Go lighter if you're fatigued. Do paused deadlifts a couple of inches off the floor with 50 percent of your 1rm. Only do heavy singles on your deads once a month. Isolation exercises are okay but deadlift is the exercise that benefits least from isolation work. Only saying what works for me, obviously we're all different. Good luck brother.
@@stooge_mobile Thanks man appreciate it. Yeah i have only seen advances in my squats since i started putting in higher volume rep wise. When i was doing lower reps i wasn't improving very much at all. It's cos when you're regulating your intensity via RPE it's very easy to deceive yourself into thinking you're working harder than you are. When i started pushing my reps up and going harder i realised that i wasn't training hard enough before i was leaving too many reps in the tank. If i hadn't gone to higher reps in the squat i'd never have realised that.
If you can’t handle lots of volume on deadlifts, I recommend higher rep sets (more reps to practice form), lower load variations to manage fatigue (ex pauses), and more machine work to make sure muscles are fully worked.
Honestly, I think an RPE 10 deadlift where your back is rounding more than usual and you're just doing whatever you can to stand up is kind of a different lift than an RPE 7 where technique is immaculate. The RPE 7 technique is more often going to be the bread and butter for improving the RPE 10 strength when testing. My preference is to mostly do a moderate amount of low rep work around RPE 7 for competition deadlift and then push the reps and RPE on Romanian deadlifts. Obviously, your mileage may vary (I'm a conventional puller with short arms/legs, so things would probably be different if I had more of a "deadlift build" and had a very upright sumo technique).
@@mattvena226 Training can be very confusing. When I got back into it I read people saying ah five reps for the deadlift and you only want to do one working set. Then on the other hand I got a program from Brad Arbic a great lifter who has you starting a periodised program with 5 x 12 at around 60%. Then I read a lot of guys saying that's ridiculous doing 5 x 12 on deadlifts that's what your accessory exercises are supposed to address! It gets you don't know what to do for best improvement.
Unrelated to the video, but i have a issue with deadlifts i can't seem to find a answer to anywhere. I pull conventional, but during the eccentric, after lowering the bar to the floor my fingers hurt like a bitch. Feels like some1 took a bat to them, idk if my grip is wrong(i do hook) but makes doing any set over a few reps annoying af as i drop the bar instead of doing the eccentric. Any advice?
@@mattvena226 Thanks!!!, i feel like im lowering it slowly but ill try that next time!. Been a huge fan since i started lifting and ur shorts got recommended to me! Fellow 🇨🇦
I personally use my fingers mostly (gripping the bar right above my calluses). While it is harder to grip, I don’t tear my hands up as much. Just my preference though. I used to climb so I already have some grip strength
Sets build strength in the long term. Allowing you to go even heavier in the future. Sometimes you need to do what's a chore over what's fun otherwise you will not go far.
Explain your client hitting a 80lb PR on bench... he's just never maxed out and a certain number was his pr before? just numbers with no context? beginner gains? but wait thats 315... did look like a half rep how does one hit a 80lb bench PR?
You shouldn’t do heavy singles ever, your heavy single should be at the meet. Look at someone like Kazmaier who maybe only did at most 2 sets of 2 with about 90% if that, he had a massive build, was well rounded & his 2425 lb total he set in 1981 would still place him as the 13th strongest powerlifter competing now not to mention his 660 lb bench he did in a full meet is still one of the heaviest ever in powerlifting history as he’s one of only 24 men out of over 200,000 who’ve ever competed in powerlifting to bench 650-700 lbs.
Hey Matt! Your videos are awesome, but your channel is dead, i jag seeing all this potential being wasted, you need to try starting a new one. Just a recommendation, hope everything works out!
Im not going to lie to you I had stopped training powerlifting and focused purely on 10-12 reps high intensity body builder style and omg my physique progressed insanely fast
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Speaking as a heavy single myself, this holds true.
Facts
Isn’t the “single” Heavy single redundant? #swipeleft
Heavy singles in training: ❌
Heavy singles in your area: ✅
Boom
lmao
lol
that thumbnail is pure gold
But all the guys on tren talk about meeting heavy singles. Matt's just coping cause he's natty.
That thumbnail got a like from me already😂😂
True. After I do a heavy single, I always think to myself, “cool, now it’s time for the actual work”.
I like programming in a heavy single 4 times a year, they are fun and help me test my progress to that point
Mindset really is the key to making practice singles work for you, you gotta know that you aren’t testing, your are training, and if something moves icky you probably went to heavy for that single that day
yeah the core thing is just that it needn't be a pr. There is a specific advantage to doing singles to improve 1 rep max
I rarely say to myself: "let's test my true max". Most singles are for CNS preparation and testing the energy level for the day. I used to give them too much importance as you say.
New Matt video let’s goo
Matt da 🐐 no 🧢
Fax
Some rep work is important. Good session.....Thankyou Matt
I needed to hear this
There is a "your mom" joke there somewhere...
There is. It's your mum
Im addicted to heavy singles especially around my area
Giggity giggity
Matt speaking facts
god I love heavy singles (I haven’t felt the touch of another human in ages)
The touch of anothr is overrated. All you need is the touch of iron. (I miss the feeling of genuine human connection)
Great vid Matt, but you could have added some info on your approach to incorporating singles, since you share a ton of "my client doing a heavy max single" videos
1st
1nt
1rd
st1
2st
I agree that most don't use it correctly, but paused singles, different types of slow eccentric, pushes off the pins, pin presses are all good singles to program that will build strength.
Thanks Coach, that augments what you've told me.
Singles are fun and something to look forward to. I prioritize having fun over being maximally optimal for hypertrophy. I'd rather be hyped to go to the gym than see it as a chore, even if it takes me longer to reach the end goal.
Sometimes the longer scenic route is the better choice than cutting through the city and tolerating terrible traffic to save 10 min on the drive.
For bench I'll usually pyramid up and down to the top set. Some volume work on the way up but far shy of failure. Top set of 1-3 reps, then drop down and do rep work to failure and emphasize technique and slow eccentrics.
Does this guidance apply to reps with the squat plug as well as those without it?
goated thumbnail
Heavy singles after volume work, wow I’ve never tried that.
Browner does volume after heavy singles. Which is the same approach I use. After volume you don't have energy for intense lifts.
@@pupper5580 I'd recommend you actually watch the video.
@@pupper5580 Seems like preference to me
@@teknoreaper9232 Depends on your goals. If you want to increase your 1 rep max, intensity first. If you want to build muscle,+ intensity last. Are you on muscle building phase of your training or are you on nervous-system training part of your training.
As a heavy single myself I can confirm, you're better of not doing me 😞
ngl, this thumbnail got me lol
Matt's approach is different from mine. Which is good, because I'm a newbie and Matt's a pro. My personal initial thoughts is that we should master doing 1 rep maxes. But after we have mastered that skill.
Things to master: fear of failure, for example. Our 1 rep max being limited by we never really pushing our 1 rep max. To push your 1 rep max, we should keep doing 1 rep max lifts as long as we keep seeing good progress by doing it, e.g. increasing your 1 rep max by 2.5 kg every week. Meaning once per week you do your 1 rep max lift workout (102% intensity). Perhaps on 4th week take a rest week and do something else. Keep doing this until your 1 rep max attempts stagnate, e.g. you fail to improve your max 3 weeks in a row.
After you have done your initial 1 rep max work, switch to Matt's advice. Volume first and heavy singles at 85% of your max at rpe 6. Perhaps do 1 rep max workout every 3 weeks at this point (e.g. 4 week periodization, weeks 1-3 are progressive overload, week 4 is rest week - at week 3 you do 102% effort).
If you're using heavy singles be very harsh on your RPE. If there's any doubt that your single wasn't an RPE 8 when you meant to do it at that, consider it a 9 or a 10 and adjust your backoff sets accordingly. It's so much better to hit your volume than failing a back off lift.
Hey matt stronger by science Dr Pak talked about this and minimum effective dose. With comparing lifters who did nothing but singles vs a group with singles and simple backoffs and the 2nd group had way better results
You look like the guy from the channel 'Dates and Dead Guys'
OK I focus on my 2nd working set. Usually how many reps can I get at x weight. That's where most of my energy goes.
Then I do a double triple higher and then just for funsies. If I'm feeling it I do a ath heavy single.
In my mind the heavy single isn't the most amount of work it's actually easier in some ways
Heavy singles feel bad for me because if I'm doing a single and it's not a PR, it feels useless. I like doubles and triples because a double @RPE8 for is most likely the first time I'm doing a double at that weight each time.
Conjugate is the way. Advanced lifters can get away with singles at 85% and reap all the benefits with none of the negatives.
heavy singles as practice so skill doesnt deterioriate. 3-9 for strength. varying sets and reps.
Hey!
I got a question. Is pushing close to failure on higher rep ranges less systemically fatiguing than going to failure on doubles triples etc. Is a 10 reps to failure easier to recover from than 3 reps to failure
There is some research showing higher rep ranges create more metabolic fatigue. I think when you’re talking real high load exercises like squats/deadlifts though just the absolute weight from lower reps can cause more fatigue on soft tissues. So would say its exercise dependent.
@@mattvena226 Okay thanks alot. It's what I was thinking
Problem is how do you work that volume that you need to increase when it comes to deadlifts? It's a very fatiguing exercise so a lot of times you just want to do a top kind of all out set, after warm up's of course. Do you recommend multiple sets of deads for volume? Most powerlifters i see get the volume from accessory work and that's why they go low reps on the deadlift.
Deadlift volume work is awesome if you can handle it.
Go lighter if you're fatigued.
Do paused deadlifts a couple of inches off the floor with 50 percent of your 1rm.
Only do heavy singles on your deads once a month.
Isolation exercises are okay but deadlift is the exercise that benefits least from isolation work.
Only saying what works for me, obviously we're all different. Good luck brother.
@@stooge_mobile Thanks man appreciate it. Yeah i have only seen advances in my squats since i started putting in higher volume rep wise. When i was doing lower reps i wasn't improving very much at all. It's cos when you're regulating your intensity via RPE it's very easy to deceive yourself into thinking you're working harder than you are. When i started pushing my reps up and going harder i realised that i wasn't training hard enough before i was leaving too many reps in the tank. If i hadn't gone to higher reps in the squat i'd never have realised that.
If you can’t handle lots of volume on deadlifts, I recommend higher rep sets (more reps to practice form), lower load variations to manage fatigue (ex pauses), and more machine work to make sure muscles are fully worked.
Honestly, I think an RPE 10 deadlift where your back is rounding more than usual and you're just doing whatever you can to stand up is kind of a different lift than an RPE 7 where technique is immaculate. The RPE 7 technique is more often going to be the bread and butter for improving the RPE 10 strength when testing.
My preference is to mostly do a moderate amount of low rep work around RPE 7 for competition deadlift and then push the reps and RPE on Romanian deadlifts. Obviously, your mileage may vary (I'm a conventional puller with short arms/legs, so things would probably be different if I had more of a "deadlift build" and had a very upright sumo technique).
@@mattvena226 Training can be very confusing. When I got back into it I read people saying ah five reps for the deadlift and you only want to do one working set. Then on the other hand I got a program from Brad Arbic a great lifter who has you starting a periodised program with 5 x 12 at around 60%.
Then I read a lot of guys saying that's ridiculous doing 5 x 12 on deadlifts that's what your accessory exercises are supposed to address!
It gets you don't know what to do for best improvement.
Unrelated to the video, but i have a issue with deadlifts i can't seem to find a answer to anywhere. I pull conventional, but during the eccentric, after lowering the bar to the floor my fingers hurt like a bitch. Feels like some1 took a bat to them, idk if my grip is wrong(i do hook) but makes doing any set over a few reps annoying af as i drop the bar instead of doing the eccentric. Any advice?
Would make sure you go looser on the way down with your grip. May have too much impulse from the drop
@@mattvena226 Thanks!!!, i feel like im lowering it slowly but ill try that next time!. Been a huge fan since i started lifting and ur shorts got recommended to me! Fellow 🇨🇦
I personally use my fingers mostly (gripping the bar right above my calluses). While it is harder to grip, I don’t tear my hands up as much. Just my preference though. I used to climb so I already have some grip strength
But singles are fun, while sets are chore.
Sets build strength in the long term. Allowing you to go even heavier in the future. Sometimes you need to do what's a chore over what's fun otherwise you will not go far.
@@joshee6385 I know dude, still doesn't make sets fun and I would pack in ages ago if I didn't have fun lifting.
Why does nobody ever do light singles?
I'm looking for a heavy single.
There's heavy singles in my area??
Hey bro, how do you think Anatoly Powerlifter got so strong at such a light body weight?
Cleaner Anatoly?.. lol.. he's not that strong as ya make him out to be.. his max deadlift.. SUMO is in the 600s..
@@IamLEGENDkb24 Yeah him. He is WAY stronger than most guys weigh nearly twice as much as him!
My mood is dictated by Mattvena226
Explain your client hitting a 80lb PR on bench... he's just never maxed out and a certain number was his pr before? just numbers with no context? beginner gains? but wait thats 315... did look like a half rep how does one hit a 80lb bench PR?
You shouldn’t do heavy singles ever, your heavy single should be at the meet. Look at someone like Kazmaier who maybe only did at most 2 sets of 2 with about 90% if that, he had a massive build, was well rounded & his 2425 lb total he set in 1981 would still place him as the 13th strongest powerlifter competing now not to mention his 660 lb bench he did in a full meet is still one of the heaviest ever in powerlifting history as he’s one of only 24 men out of over 200,000 who’ve ever competed in powerlifting to bench 650-700 lbs.
Hey Matt! Your videos are awesome, but your channel is dead, i jag seeing all this potential being wasted, you need to try starting a new one.
Just a recommendation, hope everything works out!
Im not going to lie to you I had stopped training powerlifting and focused purely on 10-12 reps high intensity body builder style and omg my physique progressed insanely fast