Single Rep Benching
If your bench press is stuck, one of the strategies that you can use in order to get your bench moving again is to use various forms of single rep training.
Strategy #1: Start With a Heavy Single
The first single rep training method I’m going to share with you goes against conventional training wisdom, but I have found that there are many training methods that work even though they go against conventional wisdom. The concept is very simple; start every workout by working up to a heavy single rep. There was a time in my younger years when I could do this without warming up at all; I just started every workout with one heavy single rep that was about fifteen pounds under my best single rep. Back then, I never got hurt or sore from lifting heavy without warming up, but it would produce a barrage of injuries now if I didn’t warm up. Let me also say that you’re not going for a record max every time, just find a weight that is challenging to lift without excessive grinding and keep using that weight every time you work out. It will eventually get easier to lift as your strength improves. This isn’t a strategy that you use eternally, but it may help you if you do it for about six weeks at a time and two to four times over the course of a year
Strategy #2: Multiple Heavy Singles
A second strategy for single rep benching is to start by doing increasingly heavier warm up sets until you work your way up to 80% of your single rep max. Use three to five reps per set for your warm up sets. Once you get to 80% of your single rep max, start doing single reps. I recommend doing three groups of four singles with 30 seconds rest between each of the four singles, and two minutes rest between each group of four singles. This will add up to twelve singles total. Keep doing the following workout for three weeks:
Warm up
1 x 5 reps with 50% of your single rep max
1 x 5 reps with 60% of your single rep max
1 x 3 reps with 70% of your single rep max
1 x 3 reps with 75% of your single rep max
Do 3 Groups of 4 Single Reps @ 80%
1 x 1 rep with 80% of your single rep max
Rest 30 seconds
1 x 1 rep with 80% of your single rep max
Rest 30 seconds
1 x 1 rep with 80% of your single rep max
Rest 30 seconds
1 x 1 rep with 80% of your single rep max
After the first group of four singles, rest two minutes followed by a second group of four singles, then rest two minutes followed by a third group of four singles.
After doing the work out listed above for three to four weeks, increase to 85% of your single rep max and do three groups of three single reps for nine total singles. Do this for three weeks as follows:
Warm up
1 x 5 reps with 50% of your single rep max
1 x 5 reps with 60% of your single rep max
1 x 3 reps with 70% of your single rep max
1 x 3 reps with 75% of your single rep max
1 x 1 rep with 80% of your single rep max
Do 3 Groups of 3 Single Reps @85%
1 x 1 rep with 85% of your single rep max
Rest 30 seconds
1 x 1 rep with 85% of your single rep max
Rest 30 seconds
1 x 1 rep with 85% of your single rep max
After the first group of three singles, rest two minutes followed by a second group of three singles, then rest two minutes followed by a third group of three singles.
Finish the training cycle by doing three groups of two single reps for a total of six single reps. Rest one minute between the two singles in each group, and rest two minutes between each group of two singles. Be careful to only train at 90% for one to three weeks depending on what your body can handle. It gets very easy to over-train once you reach 90% of your max. Training at 90% should be done as follows:
Warm up
1 x 5 reps with 50% of your single rep max
1 x 5 reps with 60% of your single rep max
1 x 3 reps with 70% of your single rep max
1 x 1 rep with 80% of your single rep max
1 x 1 rep with 85% of your single rep max
Do 3 Groups of 2 Single Reps @ 90%
1 x 1 rep with 90% of your single rep max
Rest 1 minute
1 x 1 rep with 90% of your single rep max
After the first group of two singles, rest two minutes followed by a second group of two singles, then rest two minutes followed by a third group of two singles.
Off Day Single Rep Training
The last strategy that I’m going to give you is for people who split up their muscle groups or lifts into different workouts. For instance, if you do squats and leg work in one workout, and bench and upper body in another workout, you can try doing moderately heavy benching with singles when doing your leg workout. This would be done by doing a single rep of bench between every set of leg work. Use about 70% of your single rep max for this and the idea is to use absolutely perfect form on every rep. You don’t have to explode with an all-out effort, just do a nice smooth rep and practice perfect lifting form. Eventually these reps will start to get easier and you can add a little weight.
I can’t emphasize the need for perfect lifting form enough when doing heavy single reps. Don’t tear your body up with single rep benching. Lower the bar under control and lift the weight without bouncing, jerking, or recruiting unwanted body motion. If you love explosive lifting, do it in a separate workout with lighter weights for triples; but focus on control and technique when doing singles with heavier weights. Save the explosive lifting with heavier weights for a peaking phase in order to prevent unnecessary wear and tear on your body. The following video will give you some excellent tips for perfecting your bench press form:
How to Bench With Perfect Form
Some of you will find that when it comes to the bench press, your body can take a lot of single rep training. If you respond especially well to a lot of single rep training on the bench, you can try some of these strategies, and I believe they will prove beneficial to your strength training efforts. Best of training to you.