Benefits of 100-repetition Workouts!

For years I'd heard tales about 100-rep workouts and although the concept fascinated me I just couldn't see any practical reason to go full-boar for 100 reps when I could a lot fewer repetitions with a whole lot more weight and look for a somewhat predicable return on my investment of time and pain in the gym.

What convinced me and ultimately made a believer out of me when it comes to 100 rep workouts is that I reached a level of muscle stagnation where I just couldn't coax a good pump out of my muscles even if you whacked 'em with a stick.

Enter the 100 rep workout and my muscles have never been the same since. I'm betting yours won't be either and I say that in the most constructive way possible.

I learned through trial and error that if you use a weight that allows you to "easily" knock out 100 repetitions then what you're lifting is way too light. Rather you want a weight that allows you to get complete at least 35-40 reps with some degree of difficulty. The benefits reaped from 100-rep workouts is how get the remaining 55-60 reps completed.

Check this out:

100 rep preacher curls: I single out preacher curls because the bench forces you to maintain good form. As I mentioned, once you get to 35-40 reps then the fun begins. The trick is to allow for minimum rest while maintaining good form. I generally take about 20 seconds rest and try to get another 15-20 reps completed. You may not be so lucky if all you can do is 10 more reps than so be it. Take another 20 second rest and press on. Ignore the incredible burning sensation coursing through your arms. Ignore the pain and the sound of your own screaming. Focus on 100 reps.

When you get those 100 preacher curls finished give yourself about 1 minute rest (you earned it) and then drop to floor for 100 push-ups. Same principal applies: Try to get those first 35 to 40 completed without stopping. Give it a brief rest and then knock out the rest. This may entail you doing push-ups on your knees and you may find that anything over increments of 10 is just wishful thinking. Just stay focused on 100 reps.

Give yourself a 2 minute break and proceed with triceps pull-downs (x 100) and then superset with another 100 pushups but perform these with a close or triangle grip in order to blast the tri's even more.

After 2 more minutes proceed with 100 x alternate dumbbell curls with another 100 push-ups thrown in for good measure and then call it a day. I have noticed the best results of 100-rep workouts come from limiting your workout tot no more than 3-4 individual exercises at the most. You'll notice we isolated the biceps and triceps and used push-ups as a great finishing exercise.

I switch body parts very two days - usually the circuit looks like this: arms, chest and legs in week one and arms, shoulders, chest and legs in week two. After two weeks I give myself a complete week to recoup and then return to something a little more pedestrian in my workouts. I have yet to find anything conclusive that supports prolonging 100-reps workouts for more than 2 weeks at a time and that's fine by me!

There are some great resources on the 'net regarding 100 rep workouts and most offer a variety of free workouts. Check 'em out and give it a shot. Your muscles will not regret a minute of it!