No, not in a training session, not in one set! If you have been in the sports circles of bodybuilding for a long time now, then you must have heard of this conception before. Even the guys who have been working out in the same gym you’re working out as well probably have tried the “100 repeats” technique from time to time.
The larger part of the hardcore bodybuilders have rejected this technique. If you look it from a realistic side – it’s because of the marathon of repeats. This absolutely is in opposition of the all-known logic – fewer repeats, bigger weights – equals bigger muscle growth. How can a 100 repeats set be effective for building muscle when you have to pick a very light weight in order to complete it? The lack of research concerning this method leaves us to ponder a bit over “is it worth it or not”. The comparison between the flaws and the advantages will give us a clear picture of whether the technique is of benefit.
What is written until now about this method may be wrong but we would like to say that we found a way to improve it ‘s efficiency significantly. We have managed to increase the level of intensiveness to the maximum which stimulates the muscle growth process. We will present you a whole different way of looking at the “100 reps” method, so you can find how to use it to achieve maximum results.
THE 30% RULE. Firstly we would like to clarify something that often is left misunderstood in the old method. In it you don’t have to pick a weight light enough to do a 100 reps in only one set without interruption. You have to choose a weight so that you can do about 70-80 reps ( namely 20-30% of the weight with which you can do ten reps). To sum the reps to a total 100 you have to do as much as you possibly can with this weight. When you feel you can’t do a rep more, you should take a break for so many seconds that are left to add to the reps you just did to make 100. After waiting that long, then make the rest of the reps up to 100. For example if you have reached 75 reps, get a break for 25 seconds and then do the remaining 25 reps.
Most bodybuilders who use this technique do just one set like this for one type of exercise and 1-3 for a separate muscle group. If you don’t know nothing about the muscle structure you might be wondering – how can a weight so light stimulate muscle growth? First of all it should be marked that a weight with which you can do 1-6 reps is best for training muscle strength, and a weight that you use for maximum 7-12 reps is best for muscle growth. A weight which is above the 12 reps limit is best for muscle endurance. This is why so many experts claim that the old “100 reps” method is obsolete and is just a waist of time. But think about this – athletes who work only for endurance usually aren’t concerned about muscle size. You may add that bodybuilders on the other hand who make reps in the interval 15-25, actually also massively advance in their muscle mass. Recent studies show that athletes that are being put under surveillance with adding a set of 25-30 reps after they have done five sets with 5 reps each, have shown greater muscle growth in comparison to athletes that have just done 5×5 sets as well. Sure 25-30 is very far away from 70-100 which makes it impossible for those two studies to support the old “100 reps” method. Only the people working in the gym can support it by indicating the benefits of it.
One of the great benefits of the “100 reps” technique is the change of your normal workout plan. Ask any veteran bodybuilder about stressing your muscles and he will say nothing but in agreement in his response. The muscle is like the humans brain, if it does something long enough it gets BORED. And with that boredom comes a halt to muscle growth, unless you stress your muscles with a different approach.
Stimulating the muscle fibre. When you do the “100 reps” method you stimulate each and every muscle fibre in the muscle group you are training. That is so because during the long time of work the overworked muscle fibres stop working, which causes other muscle fibres which were firstly excluded from the workout process to start working in order the movement to continue ultimately resulting in greater muscle growth.
Micro Traumas. When the “100 reps” method is used it not only causes all muscle fibres to take part in the workout but it also causes micro traumas in most of them. That will result in feeling your muscles more pumped up and have a stronger muscle fever afterwards. Muscle fever and the pain in the muscle it causes is not only a sign for a good workout. It also means that micro traumas have appeared in the bigger part of the muscle fibres. One of the way that muscles grow is by replacing the traumatized fibres with new – bigger and stronger ones.
Higher level of the Growth Hormone. The more reps in the method and the short breaks, stimulate a larger secretion of the Growth Hormone during the workout. Because the Growth Hormone is considered to be one of the reasons for muscle growth, we think that it is a good idea to put the “100 reps” method in your workout program from time to time.
More blood in the muscles. The fourth benefit in using this method is that an increasing of the blood vessels occurs, this way supplying the muscles with the needed nutritious supplements. The result of supplying more oxygen and blood to the muscles cells immediately leads to better growth.
Overall the “100 reps” method will help you build your muscles faster if used correctly and wisely. It is a very good alternative when you feel your muscles are bored of the same old workouts. It has proven to many it’s effectiveness and it is up to you to go and try it out yourself.
How to Build Bigger Muscles Using The "100 Reps" Method by Jack A Black