100 Training!

Adding 100 training to your training program can be a great way to beat plateau and re-energise your training routine. What are 100s? 100 training involves doing one set of 100 reps for each exercise. If you are able to do 100 reps without stopping then you would increase the weight by a small amount for next time.   If you cannot do 100 reps without stopping, rest 1 second for each rep you have left. So if you have 30 reps left, rest for 30 seconds. Keep repeating this process until you reach your 100 reps. You can rest for 1-2 minutes between sets. Always remember, 100 reps using good form is more important than increasing the weight.

Doing 100 training increases the number of capillaries and also increase the density of current capillaries. Capillaries are like tiny veins. They play a vital role in muscle building. The capillaries transport muscle building nutrients and hormones (testosterone) to the muscle cells. If you increase the number and size of capillaries, more nutrients and hormones are supplied to the muscles. This leads to larger muscles when you go back to a lower rep routine.

100s Routine

Total Body

1) Quads – Leg Press

2) Hamstrings – Seated Leg Curl

3) Back – Seated Cable Row

4) Chest – Bench Press

5) Shoulders – Side Lateral Raise

6) Biceps – Preacher Curl

7) Triceps – Rope Pulldown

8) Calves – Seated Calf Raises

9) Abs – Ab Crunches

Half Body Part 1

1) Chest – Pec Dec

2) Chest – Incline Bench Press

3) Chest – Standing Cable Crossover

4) Back – Lat Pull-down (Wide Grip)

5) Back – Bent Over Barbell Row

6) Back – Straight Arm Pull-down

7) Shoulders – Seated Overhead Press

8) Seated Rear Deltoid Raise

9) Traps – Dumbbell Raise

10) Abs – Swiss Ball

Half Body Part 2

1) Quads – Squat

2) Quads – Leg Extension

3) Quads – Hack Squat

4) Hamstrings – Standing Leg Curl

5) Calves – Standing Calf Raise

6) Calves – Seated Calf Raise

7) Biceps – Barbell Curl

8) Biceps – Hammer Curl

9) Triceps – Dips

10) Triceps – Straight Bar Pull Down

I normally do the 100 training routine every 3-4 months for one week – training for 3 days. I will have 24-48 hours rest between workouts. Give the 100s a go and feel the benefits!

2 Comments

  1. Dmitry says:

    Each of your activities conemuss different amounts of calories. The URL below may help you to determine a more precise figure for your specific exercises but about 400 in 45 minutes is one value I’ve seen. Search on ask.com or google for calories burned in weight training . Now, what you are doing is strength training and is designed to develop muscle, more than burn calories. Muscle also weighs more than other flesh (fat!) so you may actually gain weight while changing your physical dimensions, i.e. smaller waist, larger torso, arms, etc. I suggest that as you become comfortable with the reps you are doing that you increase them by 1 or 2 until you again become comfortable. Also, develop several routines and do one for a period, perhaps a week, then do another so you don’t get bored.

  2. Nick Jarvis says:

    Thanks Dmitry, adding cardiovascular and resistance training is a great way to increase the calories you burn.

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