If you are looking to change things up and try something new to break up the training monotony or to help you through a plateau then 100 rep training can be for you.
It is a relatively simple workout that will give you muscle pumps like there is hot lava in them and get them pumped beyond belief. Here is how it works.
I know some of you are thinking you just choose a lightweight and bust out 100 reps unbroken but that’s not how it works and that wouldn’t really be worth writing an article about.
How To Do 100 Rep Training
For 100 rep training, you choose a weight you can do between 40-60 reps with. Do your first set to failure, let’s say you do 55 reps, this means you have 45 more to go until you get to 100, and therefore you wait that amount of seconds (45) before your next set. Once the 45 seconds is up, you do another set to failure with the same weight.
Let’s say you can only 20 reps on this set, that will give you 75 reps total leaving 25 reps until 100 so you wait 25 seconds and do another set and so on until you get to 100 reps. By the time you hit 100 reps, your muscles will be screaming and you may be as well.
I have done a bit of trial and error with 100 rep training and for me, the exercises it works best with is bench press, bicep curls, skull crushers, rows, lateral raises, and calf raises.
It didn’t seem as effective on the shoulder presses and lat pulldowns for me and is impractical to use for things like pull-ups unless you are a beast who can bust out 40 or so on your first set.
Benefits Of 100 Rep Training
It challenges your mental resilience, helping you handle greater workout intensity in your other sessions.
The exercise offers a significant muscle pump, enhancing your appearance temporarily.
By increasing capillary density in the muscle, it improves nutrient and water transport, aiding in muscle growth.
It also boosts your muscle’s glycogen storage, enabling you to sustain a higher training volume in future workouts.
Give it a try when you are looking for something different, and I guarantee it will give your muscles an amazing pump and burn. Just be prepared to be sore the next day or 3.
