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And if I try to save energy by not going all out on the early reps, I wind up taking myself out of the zone mentally. Basically, I'm doomed to perform low reps forever!

That's okay, though, because smart lifters understand that sets of less than five reps build strength.

After all, that's what powerlifters, Olympic lifters, and strongman competitors do. But is it possible to use very low reps to optimally build muscle mass?

Specifically, is it possible to build a lot of muscle mass doing only sets of 1 rep? In the past I would've said yes. The problem is that while this will build muscle mass, it can also wreak havoc on both the nervous system and the joints.

So today, my answer to the question would still be yes, but I'd use a much different approach. Any one of these three will build muscle all by itself, but for optimal results you need to combine some heavy lifting, sufficient volume, and a high density of work.

The volume provides the mechanical stimulus necessary to initiate the cell signaling responsible for the growth process.

It brings up this question: Can you employ all three factors using only singles? Not at the same time, but in the same workout?

With single-rep training, it's easy to achieve the "heavy" factor. After all, singles are closely associated with Max Effort loading.

With volume, however, the answer is sketchier. If the volume is done at the same time as the heavy loading e.

The key to getting the most out of volume work with singles is to use density work. Going for a high "density" of heavy but not maximal singles on a big lift will let you get the required volume in, while still attaining the muscle fiber fatigue required to maximize growth — all without the neural and joint health drawbacks.

For the heavy segment, first ramp up to a training 1RM the maximum amount of weight you can lift on that day with solid form.

You want to reach your maximum in about sets. You may perform more than 1 rep for the first two sets to help get warmed-up.

Any lighter and won't get the desired motor recruitment. Clearly the amount you rest between reps is a significant factor in either version, so while you must re-rack the barbell and reset with every single rep, you should try to rest as little as possible.

Of course there are countless other possibilities but these ten are the right mix of volume, load, and density. More volume will not lead to greater results.

This density segment elicits a sense of urgency that will increase your focus. And since you reset on every repetition, you'll have the opportunity to dial in your technique so each rep can be as close to perfection as possible.

This will better load the muscles, thereby making the workout safer and more productive. Just to make sure you've got it, you're first going to do the heavy segment and ramp up to doing a series of heavy singles, as described above.

Matt Damon has made some amazing physique transformations over the years with the help of trainer Jason Walsh. Here's an inside peek into how they do it.

Have you fallen for one of these myths? The surprising truth about free weights, leg training, chest exercises and more. Whether for muscle growth, reduction of fatigue, or to preserve muscle while dieting, structured peptides reign supreme.

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Attack the hard-to-grow medial delts like this to build broader shoulders. Strengthen the muscles in your groin and you'll protect your hips and knees during heavy deads and squats.

Here's how to do it. If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

And it delivers, every time. Got a chest like a year old boy even though you lift weights?

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