Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

100 Reps At The End Of Each Workout

InItForGainz

Well-known member
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.
 
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.
 
RegisterJr said:
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.
Click to expand...

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.
 
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?
 
briandward1 said:
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?
Click to expand...

No, with rests when needed. I don't kill myself.

NoAddedHmones said:
No offence by this sounds like a terrible thing to do on a regular basis.
Click to expand...

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.
 
^^ 400/week. Louie Simmons is known for having athletes who don't get injured.
 
Killcure666 said:
I agree with above. Stimulate, don't annihilate. Maybe do 20 reps instead
Click to expand...

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.
 
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.
 
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.
 
I did this once for squats, never again I could not walk for a week, but I think it does stimulate the muscle!!
 
Rocket3015 said:
I did this once for squats, never again I could not walk for a week, but I think it does stimulate the muscle!!
Click to expand...

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.
 
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

Invalid Link Removed
 
RegisterJr said:
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.
Click to expand...

Same here. I get pretty great results with incline bicep curls, being sure to get a full stretch.
 
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.
 
InItForGainz said:
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.
Click to expand...

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.
 
RegisterJr said:
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.
Click to expand...

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.
 
InItForGainz said:
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.
Click to expand...

I tried it this morning with incline Curls @ 10#. Took a rest at 60. Damn.
 
I think its a good idea! Will you be using 1 weight? or basically doing drop sets up to 100?
 
InItForGainz said:
Good on ya!
What made you choose incline curls?
Click to expand...

When Alexander mentioned it. I usually had done them with hammer Curls

M.I.D said:
I think its a good idea! Will you be using 1 weight? or basically doing drop sets up to 100?
Click to expand...

The idea is to stick with a weight that you can get to 100 with. Some pauses may be needed though
 
M.I.D said:
I think its a good idea! Will you be using 1 weight? or basically doing drop sets up to 100?
Click to expand...

InItForGainz said:
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)
Click to expand...

Like this basically, just keep going until you get to 100. Choose your weight carefully though, you're going to have to lighten up more than you first think.
 
I did 100 reps of weighted sit ups to day but I hade to drop the weight twice !
 
RegisterJr said:
When Alexander mentioned it. I usually had done them with hammer Curls



The idea is to stick with a weight that you can get to 100 with. Some pauses may be needed though
Click to expand...

Sorry, missed this by a few days. Yeah, the incline curls start out easy, but get painful quickly, even with a really light weight.
 
100 legs press with a 45 on each side. Huge pump. It's embarrassing tho when people see you with that weight on there and struggling. But it works. Crazy blood flow and recovery from it to. ERRRRR DAYYY
 
Bmac63095 said:
100 legs press with a 45 on each side. Huge pump. It's embarrassing tho when people see you with that weight on there and struggling. But it works. Crazy blood flow and recovery from it to. ERRRRR DAYYY
Click to expand...

Yep, you definitely have to let the ego go on these. Nothing like having someone coming along and seeing you struggling with curling 10 or 15 on each arm lol
 
Bmac63095 said:
100 legs press with a 45 on each side. Huge pump. It's embarrassing tho when people see you with that weight on there and struggling. But it works. Crazy blood flow and recovery from it to. ERRRRR DAYYY
Click to expand...
Most people don't care what weight you're pushing and the ones that do aren't worth worrying about. Not to mention at least you're doing leg day.
 
so1970 said:
Most people don't care what weight you're pushing and the ones that do aren't worth worrying about. Not to mention at least you're doing leg day.
Click to expand...

I laugh at all the "Chicken Legs" in the gym
 
I got a buddy like that . looks strong as **** when he's standing behind a table but when he walks out you're like .you skip leg day?
 
Today marks 11 straight days with 100+ Curls, varying from incline DB, DB hammer, banded hammer, banded concentration, and/or banded standing Curl

...And 7-8 straight days of 100+ tricep exercises, also varying.

Joints feel great, DOMs are nonexistent, and I have a never ending arm pump. lol

I'm hoping when I heal another issue and can bench press again that this provides a lot of boost to my stabilizer muscles.
 
RegisterJr said:
Today marks 11 straight days with 100+ Curls, varying from incline DB, DB hammer, banded hammer, banded concentration, and/or banded standing Curl

...And 7-8 straight days of 100+ tricep exercises, also varying.

Joints feel great, DOMs are nonexistent, and I have a never ending arm pump. lol

I'm hoping when I heal another issue and can bench press again that this provides a lot of boost to my stabilizer muscles.
Click to expand...

Kleen recommended this to me as well. Thanks for reinforcing the suggestion.
 
In for this. I may try this. Are you seeing any more size or definition yet?
 
InItForGainz said:
Which muscle group are you targeting? And with which exercise?
Click to expand...
Biceps and I'll be going with single arm preacher curls because I feel that it'll be a great exercise for isolating the bicep and it must be decent if you see CT Fletcher doing it all the time lol although I do like the thought of concentration curls I might alternate between those two exercises I'll see how one arm dumbbell preachers feel tonight
 
JustinCR said:
Biceps and I'll be going with single arm preacher curls because I feel that it'll be a great exercise for isolating the bicep and it must be decent if you see CT Fletcher doing it all the time lol although I do like the thought of concentration curls I might alternate between those two exercises I'll see how one arm dumbbell preachers feel tonight
Click to expand...

Be careful with those preacher curls man! Fatigue is gunna set in pretty quick and you don't want to be letting that weight fall and tear a tendon. That's why I chose concentration curls, they're much kinder to the tendons
 
You must log in or register to reply here.
Back
Top