7-REASONS TO USE TRIPLES, DOUBLES AND SINGLES

Employing triples, doubles and singles within your strength-training program is usually associated with the sport of weight-lifting and to be honest, many Olympic lifters use these exact protocols. So we know they work already (otherwise, why would weight-lifters use them?) even if we don't really know how. Just to be clear, a triple means lifting the same weight three times, a double lifting the same weight twice, and a single the same weight once.

The focus in Olympic lifting and powerlifting is moving the biggest weight possible -- preferable in the shortest amount of time possible because the longer muscles are under tension, the weaker they become. Bodybuilding is really about building the muscles of the body whereby strength is secondary. What bodybuilders have learnt and taught the rest of us is, moderate weight at higher reps tends to be the most effective muscle-building method for the majority of the population.

Moderate weight is roundabout 60-70% of your 1RM and higher reps usually means roundabout 8-12reps per set. Does that mean bodybuilders won't use heavier weights? Of course not in fact, many bodybuilders train heavy (as an aside, the majority of bodybuilders are far stronger than the average male population). Does that mean bodybuilders won't use higher reps? Of course not, higher reps can and do play a key role in bodybuilding.

Why the use of singles?
In an elite competition you need to lift increasing weights and, over the duration of said contest, you will only get a set amount of goes. If you can't nail x-weight by your (usually) third attempt, you fail and that failure may cost you second or third at best, at worst no placing whatsoever. So you need to get used to moving maximal or near-maximal weights and nailing them first time round, and a good coach will ensure you peak just before said event.

Why the use of doubles?
Doubles are a superb means for getting lifters acclimatized to near-maximal weights. Say your best squat single is x-amount: by using doubles 10-15% lower than this you're still moving decent weight whilst grooving form, speed and explosiveness. At the same time you're mentally conditioning yourself to this and to the realisation that if you can move a sub-maximal weight twice in a double, you can definitely move it once for a heavier single. That's good to know. That's a mental prop.

Why the use of triples?
Triples are a good way to get volume in, as well as prepare for a near-maximal set of doubles. That's not to say Olympic lifters, power-lifters or weight-lifters in general won't incorporate bodybuilding protocols; they can and do -- including time under tension, stretching the muscle, targeting different muscles within a body grouping or for hypertrophy purposes -- but both physically and mentally, triples are the logical progression towards doubles and singles.

WHY I LIKE TRIPLES, DOUBLES AND SINGLES

Firstly, it can be a better use of time. I like the low-reps involved and how you can plan out the week or month's protocols precisely -- taking into account good days and bad days -- and just go hammer those in short, sharp sets. There's no long, dragged out sets because you're not as hypertrophy focused. I also like the fact that because you're using such low reps, you're always lifting close to your maxes so as to get the best bang for buck. For example if you had a 1RM on benchpress of, say, 75kg then you'd do a series of doubles at 70kg to get your strength up. That's a great use of time with a specific (and achievable) goal.

Secondly, it builds strength. Because I'm health and longevity-focused, this is a biggie for me. I'd rather be strong than jacked and to be honest, you can't really not add size in the process of strength-training anyway. Once you're in your 50s, being physically strong and accustomed to working out weekly as a matter of course, sets you up for more of the same over the years ahead. Your quality of life is not only better, but more enduring. Remember, you're strengthening your skeletal system, your cardiovascular system, your digestive system, your nervous system etcetera -- not just your muscular system.

Thirdly, you build quality muscle. Like I said above, you will build muscle using triples, doubles and singles -- maybe not as fast as using a strict bodybuilding program (hybrids of strength and bodybuilding are easy to create though) but once you reach your "muscular potential" it all evens out anyway. If you're not sure what that means it simply means there's only so big anyone can get (naturally) when lifting weights. I also believe you build denser muscles through strength-training of the sort you will retain better and longer, as opposed to the more "puffed" bodybuilder look; however, I don't have facts or figures on that, so take it with a grain of salt.

Fourthly, you learn to generate power quickly. This is a great tool to have in your toolkit and the one you most often employ in everyday life. You never know, the ability to explode upward fast or move weight overhead quickly may actually save someone's life one day, possibly even yours. I find it easier physically and mentally to know I'm going to hit a triple, double or single than three sets of however many reps. It makes me put 100% into every rep, every time, so that I'm continually training myself to explode and if you don't naturally do this or find it difficult to achieve, grooving it weekly is the only way to normalise explosive power.

Fifthly, you develop great focus. I'm much more involved when using triples, doubles and singles. My focus on the musculature involved is pin-point and I find I keep aware of what's happening right across the body. Ironically, even bodybuilders will insist you develop a mind-muscle connection to really ensure you're locked in and focused. There's never a moment where I fall into weight-shifting-stupor in fact, it's the exact opposite: I'm focused, I'm aware and I'm keeping my form tight. This focus naturally allows you to reflect on a session, assess a lift, tweak your program and be continually aware of what you're doing.

My sixth reason is you reach new PRs. I love hitting a new PR (Personal Record) even it's only by a few kg; hell, if its just half a kg I'll take it. Employing triples, doubles and singles expressly for the purpose of edging your PRs up is immensely satisfying. It works for sets of triples and/or doubles too. For example, when I moved from 5-sets of doubles in heavy squats to 5-sets of triples with the same weight, I knew I was stronger. I knew I could up the weight, go back down to 5-sets of doubles, and chip away at working that up to 5-sets of triples again. This really sets you for a heavy single or testing your 1RM. What this does is develop greater confidence under heavy weights (however "heavy" is for you), which is essential. You need that confidence. You need to be at ease under substantial loadings.

The seventh reason is recovery. I find I'm able to recover quicker using triples, doubles and singles, especially with things like squats (which I find more demanding than deadlifts). If you're wise and using some form of wave protocol, you should be staggering your work-outs in a manner that allows you to progress through light-medium-heavy for however long a cycle, before upping the weight and repeating the cycle again. Newbies whether younger or older don't need to do this yet, they just need to start in on a consistent program, but in time they may wish to. As an aside triples, doubles and singles are great for older lifters but you'll need to experiment first and see if you enjoy this type of protocol or not.

:: CONCLUSION

As you can see, there are some genuine advantages using triples, doubles and singles but they may not work for everyone and that's okay. At the end of the day you need to enjoy your work-outs and if this strength-based focused isn't you then it isn't you. There are other ways to do the same thing. I've found as a COPD sufferer its been beneficial employing this type of program as well; I'm able to stay on top of my breathing/oxygen needs whilst still making steady progress. Sets of heavy but short doubles are a great way to utilise time, build strength, still develop muscle, generate power, maintain focus and break plateaus whilst providing adequate recovery. Kia ora whanau.

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