One Lift a Day Builds Muscle and Strength

by Mark

I'm 64 and recently started giant cluster training. I sprint and powerlift. I usually do the following for squat, bench, deadlift and chin up. 7-10 singles in 10 minutes at 90% 9-12 doubles in 15 minutes at 85% 12-15 triples in 20 minutes at 80% This breaks sets up, ensures quality reps and good form. The density builds muscle and strength and recovery is excellent on one lift a day.

-- Mark W.

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Oct 26, 2025
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by: Mark

I've moved to 12-15 triples in 20 minutes for a focus on hypertrophy, it will be interesting how muscle builds for a 64 year old.
Oct 26, 2025
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starstarstarstarstar 		One Lift a Day Boosts Recovery
by: Lee

Thanks for that, Mark. Like you, I’m a big fan of one lift a day - gives a huge boost for recovery. I also like how you focus on singles and doubles. Excellent!
— Lee

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    I'm 64 and recently started giant cluster training. I sprint and powerlift. I usually do the following for squat, bench, deadlift and chin up. 7-10 singles

    Read More