Im looking to do singles workout adding one set/rep every workout.
Approximately how much singles can be done with 5 min. rest time, 1 rep max weight?
5 vs 2 min rest time
Because of PAP activation how much weight can be added every set/rep like in waves and 1 to 6 method?
Will 2 min rest while PAP is high make that it can be done more singles than with 5 min. rest?
Doug Hepburne method
Two phase power and pump, power phase at 80% is 8x2 to 8x3 progression in 8 workouts or 5x1 to 8x1, can power phase work without pump phase, how much strength can be gained from that kinde of workout?
In my system, I do not use max or near max weight until the next phase. It is my belief that max effort singles all the time is detrimental to progress. But to answer your question (even though I don’t agree with that approach) it would be around:
Singles at around 90% on average: 6-10
Singles at around 95% on average = 5-7
Singles at around 98-100% on average = 3-5
*NOTE: Pick ONE zone for a workout don’t use 2 or 3!
It’s not really going to lead to greater 1RM strength. PAP isn’t really greater with weights in the 92-100% range than with the 85-90% range. And once the nervous system is excited, or potentiated, it doesn’t build up.
Meaning that a max or near max effort might potentiate you, but further heavy sets will not increase activation more.
With the 1-6 principles, it is mostly a psychological effect: the heavy single makes the sets of 6 feel lighter and gives you more confidence. I doesn’t further potentiate you past the first couplet.
Not more so than more traditional strength programs… so roughly 0.25 to 2% per week depending on your experience level (beginners might get 1.5 - 2% per week, intermediate 1 to 1.5%, advanced 0.5 to 1% and elite 0.25 to 0.5%)
So Hepurne power phase with just singles can work alone without pump phase.
Whats the difference between 8x3 and 3x8 besides 8x3 is more weight volume what about metabolic stress, mehanical tension, muscle damage other physical stuff and how it works?