100 Reps At The End Of Each Workout

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  1. 100 Reps At The End Of Each Workout


    I know it sounds like a Rich Piana thing but after reading up on it, this technique actually seems plausible for long term gains.
    Basically at the beginning or end of each workout you do 100 straight reps of one exercise for your lagging body part. After a lot of reading it seems as though a lot of successful and big name bodybuilders have run this method to bring up certain bodyparts. And there is some plausible science to it.
    SO, I'm going to give it a go!
    For the next 8 weeks and log my experience in this thread.

    Lagging body part
    Biceps
    Method
    1x100 reps per arm at the end of each workout
    Exercise
    Concentration Curls

    Thoughts, ideas and questions are all welcome.

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  2. I do this often with biceps and triceps, and occasionally with leg presses or curls. If for nothing else it keeps your joints and tendons loose and healthy.
    Not a rep but a fan of Finaflex.

  3. Quote Originally Posted by RegisterJr View Post
    I do this often with biceps and triceps, and occasionally with leg presses or curls. If for nothing else it keeps your joints and tendons loose and healthy.
    That bonus effect came up in my searches a lot too. The increased blood flow and nutrient delivery to the surrounding tissues should help with long term gains by strengthening the joints, ligaments and tendons.

  4. Ok wait. So you do 100 reps of concentration curls, no rest? Or hit failure, rest a few seconds, back in, until you hit 100?
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  5. No offence by this sounds like a terrible thing to do on a regular basis.
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  6. I agree with above. Stimulate, don't annihilate. Maybe do 20 reps instead

  7. Quote Originally Posted by briandward1 View Post
    Ok wait. So you do 100 reps of concentration curls, no rest? Or hit failure, rest a few seconds, back in, until you hit 100?
    No, with rests when needed. I don't kill myself.

    Quote Originally Posted by NoAddedHmones View Post
    No offence by this sounds like a terrible thing to do on a regular basis.
    I typically do it with light resistance bands or very light weight. Louie Simmons with Westside Barbell recommends 400 pressdowns for elbow health to assist in bench. This isn't consistent 100#x10-12 reps on rope pressdowns, but a band that gives most tension at the bottom for something you can do 20, 30, 40 reps before your first 10-15 second rest. Adding this in my routine has assisted in relieveing my bicep tendonitis as well.
    Not a rep but a fan of Finaflex.
  8. 100 Reps At The End Of Each Workout


    ^^ 400/week. Louie Simmons is known for having athletes who don't get injured.
    Not a rep but a fan of Finaflex.

  9. Quote Originally Posted by Killcure666 View Post
    I agree with above. Stimulate, don't annihilate. Maybe do 20 reps instead
    I thought the same thing before reading in to it, but it's not an overly intense training stimulus with heavy weights. It's basically just pumping a muscle up to increase muscle capillary volume and improve nutrient efficiency within that muscle and surrounding tissues.

  10. Doesn't sound like too many here have trialed this principal. Go for it I want to know how it works for you. I've read of a similar such program used to promote muscle atrophy.

  11. Imo it's a great way to do 3 things:
    1) as mentioned above, joint and connective tissue health - its light work that breeds good recovery.
    2) nutrient delivery and blood flow. Great for recovery and promotion of growth
    3) post exercise caloric burn. Doing 100 reps of anything will get that heart pumping and basically be hiit.
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  12. Another benefit is to grease the groove. Doing 100 reps of an exercise may improve mind,muscle connection.

  13. I did this once for squats, never again I could not walk for a week, but I think it does stimulate the muscle!!
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  14. Quote Originally Posted by Rocket3015 View Post
    I did this once for squats, never again I could not walk for a week, but I think it does stimulate the muscle!!
    Haha this technique really isn't optimal for large compound moves tho as form tends to break down. It's much more effective for targeting specific areas with isolation moves.
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  15. I will do something similar for isolation exercises, the very last one I do for the muscle group. Look at this article and read number 5

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  16. Quote Originally Posted by Rocket3015 View Post
    I did this once for squats, never again I could not walk for a week, but I think it does stimulate the muscle!!
    Holy crap! That sounds painful lol
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  17. Quote Originally Posted by RegisterJr View Post
    I do this often with biceps and triceps, and occasionally with leg presses or curls. If for nothing else it keeps your joints and tendons loose and healthy.
    Same here. I get pretty great results with incline bicep curls, being sure to get a full stretch.
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  18. Update

    Been at this for a solid week now so thought I'd post an update.

    Day 1-1x100 reps 5kg (11lbs)
    Day 2-50/25/25 reps 7.5kg (16.5lbs)
    Day 3-54/35/11 reps 7.5kg (16.5lbs)
    Day 4-60/30/10 reps 7.5kg (16.5lbs)
    Day 5-66/25/9reps 7.5kg (16.5lbs)
    Day 6-66/34 reps 7.5kg (16.5lbs)
    Day 7 (Today)-68/32 reps 7.5kg (16.5lbs)

    Slow progress but progress non the less.

  19. Quote Originally Posted by InItForGainz View Post
    Update

    Been at this for a solid week now so thought I'd post an update.

    Day 1-1x100 reps 5kg (11lbs)
    Day 2-50/25/25 reps 7.5kg (16.5lbs)
    Day 3-54/35/11 reps 7.5kg (16.5lbs)
    Day 4-60/30/10 reps 7.5kg (16.5lbs)
    Day 5-66/25/9reps 7.5kg (16.5lbs)
    Day 6-66/34 reps 7.5kg (16.5lbs)
    Day 7 (Today)-68/32 reps 7.5kg (16.5lbs)

    Slow progress but progress non the less.
    I wouldn't say slow. You went from 50 straight reps to 68 in 6 days. That's quite a jump. My biceps hurt just reading it.
    Not a rep but a fan of Finaflex.

  20. Quote Originally Posted by RegisterJr View Post
    I wouldn't say slow. You went from 50 straight reps to 68 in 6 days. That's quite a jump. My biceps hurt just reading it.
    It is reasonably painful tbh haha! It provides a decent pump during and just after too, but there's no DOMS, like, at all! It's quite a confusing training technique but seems to be working in terms of increasing reps.

  21. Quote Originally Posted by InItForGainz View Post
    It is reasonably painful tbh haha! It provides a decent pump during and just after too, but there's no DOMS, like, at all! It's quite a confusing training technique but seems to be working in terms of increasing reps.
    I tried it this morning with incline Curls @ 10#. Took a rest at 60. Damn.
    Not a rep but a fan of Finaflex.

  22. Quote Originally Posted by RegisterJr View Post
    I tried it this morning with incline Curls @ 10#. Took a rest at 60. Damn.
    Did you make it to 100?

  23. Quote Originally Posted by InItForGainz View Post
    Did you make it to 100?
    Yes. 2 total Rests.
    Not a rep but a fan of Finaflex.

  24. Quote Originally Posted by RegisterJr View Post
    Yes. 2 total Rests.
    Good on ya!
    What made you choose incline curls?
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