100 Reps to Ripped T Nation.

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100 Reps to Ripped

by Dennis Weis | 10/01/14

Tags: Conditioning Finishers,

Bodybuilding
Here's what you need to know...
1.   The more experienced you are in
the gym, the easier it is to hit a
plateau.

2.   To break through a training

plateau, use 50-100 rep sets with
short rest-pauses interspersed
throughout.

3.   For a 50-rep set, perform 25 reps

consecutively, take a 15 second rest-
pause, then bang out as many reps
as you can before rest-pausing again.

4.   The goal is to reach 50 or 100

reps with 6 or fewer rest-pauses or
subsets.

5.   This method can used for

strength, hypertrophy, or as a fat
burning finisher, depending on how
you set it up.
Smash Your Plateau
Take off your shirt and stand in front
of a mirror. Do you look any different
than you did a few months ago? Be
honest.

Now check your training log. Have

the weights gone up? Can you do
more reps with the same amount of
weight? Have you beaten your 1RM or
3RM on the key lifts recently or have
things kinda stalled out?
If things aren't looking good, you may
have hit a plateau. That's okay, it
happens to every advanced lifter. To
blast through it, you can't just keep
doing the same things you've been
doing in the gym. It's time to get a
running start and juggernaut through
that wall.

50-100 Rep Sets

One of the most intense ways to
break a training plateau is by doing
50 or 100-rep sets. It's simple. Here's
one way to do it with the 50 rep goal:

1.   Select a poundage that will

allow you to perform 25 solid
consecutive repetitions.

2.   Upon completion of the 25th

rep, take a 15-second rest-pause
while breathing deeply.

3.   Continue on by gutting out a few

more reps to failure then take
another rest-pause of 15 seconds.
4.   Continue in this manner until
you hit a total of 50 reps.

Hypothetically, your rep patterns

might appear as follows: 25, 8, 6, 5, 3,
and 3 = 50 reps. If you have the guts,
go for 70-100 reps and extend your
rest-pauses to 20 seconds between
subsets.

A goal to shoot for when doing a 50

or 100-rep set is to get them
completed in 6 subsets or less.
Bodybuilders or those with
hypertrophy goals will use a weight
that's 75% of a 10-rep maximum and
do as few subsets as necessary to
achieve a 50 or a 100-rep set. To
really make them intense, they only
take a 6-second rest-pause between
each subset instead of 15 seconds.

Another variation of 100s is

performed in the following manner:

First Set 40 reps

 Rest-Pause 60 seconds

Second Set 30 reps

Rest-Pause 30 seconds

Third Set 20 reps

Rest-Pause 10 seconds

Fourth Set 10 Reps

Exercises, Fat Burners and

Finishers
You'll have to tweak the 50 or 100-rep
set depending on whether you're
using a compound or isolation
exercise. For example, you use less
energy doing leg extensions than you
do with squats. And, of course, if you
hit your goal of 50 or 100, you'll
increase the weight the next time you
try it.

Aside from using 50 or 100-rep sets

to break plateaus, you can use them
as a muscle-building modality. Try
them in giant-set fashion where you
do 5 exercises for a selected muscle
group (quads, chest, or back, etc.) for
20 reps each. A worthy challenge
would be to complete the 100 reps in
100 seconds.

You can also use them as brutal

finishers or fat-burners. For instance,
do 100 reps of each of the following
exercises in giant set fashion (finish
all 100 reps of an exercise before
moving on to the next one in the
series).

A. Leg Press

B. Lat Pulldown
 C. Hammer Bench Press

D. Kettlebell Swing

Do 100 reps of each, taking as few

sets as necessary, with as little rest
as necessary. Move from one
exercise to another in rapid
succession. The only caveat is that
you'd need to use lighter weights,
something that would allow you to
get about 50-60 reps on the first
subset of each exercise.
That way, the lighter weights used in
the giant sets can be done at the end
of a workout without interfering with
the recovery of any one muscle
group. For instance, even if you
worked chest the day before doing
this particular giant set, the load
would be sufficiently light enough so
that doing 100 reps for chest
wouldn't interfere with its recovery
and would likely even help.

When to Do Them
If you're training for strength, use the
100-rep concept as a finisher. For
example, if you're working quads, do
your normal routine and then do 100
reps of leg extensions after you're
done with everything else.

If strength and power isn't the

primary objective, do the 50 or 100
rep routines as any first, second, or
third exercise, be it a compound
exercise like the squat or a single-
joint exercise like the leg extension.
If you're doing them to burn fat, you
can do them daily at the end of your
workout until you've reached your fat
burning goals.

Dig deep and smash that plateau!

Related:  5/3/1 Rest Pause: A 6

Week Challenge
Related:  185 Rep Squat Workout

COMMENT ON FACEBOOK
 10/01/14

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