One and done today is all about doing ONE lift only.
Yep, as crazy as that sounds. That's exactly what I did today. I did squats. And more squats. That's it.
What does this have to do with you?
I try it out, see how effective it is. And then I tweak it if necessary and hand it off to you.
Try it out.
Pick one lift and do only that lift for your entire workout.
You can get creative with it but there are some guidelines to follow-
- Use compound movements (Squat, Bench, Overhead Press, Rows, Pullups, Pushups, Lunges, Deadlifts)
- Train minimum 20 minutes on the 1 lift. Up to 45 minutes maximum. This is not a crossfit race to do as many as you can in the time frame. Take your time. Rest as long as needed between sets.
Speaking of sets... how many? A good number of total reps to shoot for is 25-30. You can do them in as many sets as you want. (5x5, 4x7, 3x8 etc)
You can even work up to one heavier set of 5 reps and then back down for higher reps.
Have fun with it. Add in a drop set of 20 reps if you're feeling crazy and want some extra hypertrophy (muscle) gains.
The point is to simplify. Put all your focus and energy into 1 exercise.
No fluff. Just results. Simple and effective.
Doesn't mean it's easy, of course.
Try it out for 1 day. You can even build a whole program around this idea. There are some coaches who do just that. Including Dan John's one lift a day program outlined here -https://www.t-nation.com/workouts/one-lift-a-day-program