100 Rep System

Share

Question: I read about a system of 100 reps for training. How do you do 100 reps without wearing out completely? What is the purpose of such a workout and can you do it for everything?
Answer: 100 rep systems similar to the one used by Terrell Owens’ trainer, “Buddy Primm” are used to shock the body part being trained into new growth. Primm says it combines muscle growth and fat burning at the same time. Both fast-twitch and slow-twitch fibers are affected due to the intensity and the time under stress for the muscle. You can work one set of 100’s into your training or make one day designated as 100’s day and do 5 sets of 100 reps with various exercises. If you train at home this type of system allows you to use lighter weights so you don’t need a wide variety of weights or a great amount of weight to workout effectively.
If you want to do it with only one break in the set choose a weight that is 30% to 40% of your best weight for 10 reps. Do 50 to 70 reps, rest 30 to 40 seconds and continue for another 30 to 40 reps. Power 100’s involve using a weight that is 40% to 50% of your 10 rep max. Do 10 reps, rest 10 seconds and repeat until you have completed your 100 reps. 10 sets of 10 are a common method using 50% to 60% of your 10 reps max. Do 10 reps, rest 30 seconds and repeat that pattern until you complete 10 sets. Ladder or buddy sets involve timing or a partner. These also use a weight that is around 50% of your 10 rep max. Do one rep, rest the amount of time it took for you complete that rep and do two reps. Rest for the time it took to do the two reps, then do three reps and repeat the pattern until you reach 10 reps. Then go back down the ladder from 9 reps to 1 rep using the same rest/work pattern.
Some of the exercises used for 100 reps sets are for legs: squats, leg curls leg press and leg extensions. Back can be done with rows and pulldowns. Chest does well with bench press or incline dumbbells presses and even dumbbell flyes. Shoulders get murdered with overhead presses of any kind or dumbbell side laterals. Calves burn like they are ripping off the bone with either standing calf raises or the seated variety. Biceps get fried with curls of both the dumbbell and barbell variety. Finally triceps get a deep workout from skullcrushers, pressdowns or dips. You can even do supersets of 100 reps with opposing muscle groups like barbell rows and bench presses. Just alternate the exercises using one exercise as the rest period for the opposite exercise.
100 reps training workout and exercises are not for the beginner. Most just don’t have the muscle endurance, mental pain capacity and recovery ability to utilize these without extreme soreness. As you progress with your training you can work them into your workouts effectively.
God bless and keep training,
Daryl

Share