How to Build Bigger Muscles Using the “100 Reps” Method

No, not in a training session, not on a set! If you have been in bodybuilding sports circles for a long time, then you must have heard of this concept before. Even the guys who have been training in the same gym as you have also probably tried the “100 reps” technique from time to time.

Most hardcore bodybuilders have rejected this technique. If you look at it from a realistic side, it’s because of the rep marathon. This absolutely flies in the face of well-known logic: fewer reps, higher weights, equals more muscle growth. How can a set of 100 reps be effective for building muscle when you have to choose a very light weight to complete it? The lack of research on this method leaves us wondering if it is worth it or not. The comparison between the defects and the advantages will give us a clear idea of ​​whether the technique is beneficial.

What has been written so far about this method may be wrong, but we would like to say that we found a way to improve its efficiency significantly. We have managed to maximize the level of intensity which stimulates the process of muscle growth. We’ll introduce you to a completely different way of looking at the “100 reps” method, so you can find out how to use it for maximum results.

TEA 30% RULE. First of all, we would like to clarify something that is often left misunderstood in the above method. In it you don’t have to choose a weight light enough to do 100 reps in a single set without interruption. You have to choose a weight so that you can do around 70-80 reps (ie 20-30% of the weight you can do ten reps with). To add the repetitions to a total of 100 you have to do everything you can with this weight. When you feel like you can’t do one more rep, you should take a break for the remaining seconds to add to the reps you just did to get to 100. After waiting that long, do the rest of the reps up to 100. For example If you’ve reached 75 reps, take a 25-second break, then do the remaining 25 reps.

Most bodybuilders who use this technique do only one set like this for one type of exercise and 1-3 for a separate muscle group. If you know nothing about muscle structure, you may be wondering: how can such a light weight stimulate muscle growth? First of all, it should be noted that a weight that you can do 1-6 reps with is better for training muscular strength, and a weight that you use for 7-12 reps maximum is better for muscle growth. A weight that is above the 12-rep limit is better for muscular endurance. This is why so many experts claim that the old “100 reps” method is outdated and just a waist of time. But think about this: Athletes who work only for endurance generally don’t care about muscle size. You might add that bodybuilders, on the other hand, who do reps in the 15-25 range actually massively increase their muscle mass as well. Recent studies show that athletes who are being watched adding a set of 25-30 reps after doing five sets of 5 reps each have shown greater muscle growth compared to athletes who also just did 5×5 sets. Sure, 25-30 is a long way from 70-100, making it impossible for those two studies to support the old “100 reps” method. Only people who work in the gym can support it by indicating the benefits of it.

One of the great benefits of the “100 reps” technique is the change from your normal training plan. Ask any veteran bodybuilder about stressing his muscles and they will say nothing but agree with his answer. Muscle is like the human brain, if it does something for long enough, it gets bored. And with that boredom comes muscle growth, unless you stress your muscles with a different approach.

Muscle fiber stimulation. When you do the “100 reps” method, you stimulate every single muscle fiber in the muscle group you’re training. This is so because during the long time of work the overloaded muscle fibers stop working, which causes other muscle fibers that were initially excluded from the training process to start working so that the movement continues and ultimately results in further growth. muscular.

Microtrauma. When using the “100 repetitions” method, not only are all muscle fibers involved in training, but microtrauma to most of them is also caused. That will result in your muscles feeling more swollen and then having a stronger muscle rush. Muscle fever and the muscle pain it causes is not just a sign of a good workout. It also means that microtraumas have appeared in most of the muscle fibers. One of the ways muscles grow is by replacing traumatized fibers with new, larger, stronger ones.

Higher level of Growth Hormone. The more repetitions there are in the method and the short breaks, stimulate a greater secretion of Growth Hormone during training. Since growth hormone is thought to be one of the reasons for muscle growth, we think it’s a good idea to include the “100 reps” method in your training program from time to time.

More blood in the muscles. The fourth benefit of using this method is that there is an increase in blood vessels, thus supplying the muscles with the necessary nutritional supplements. The result of supplying more oxygen and blood to the muscle cells immediately leads to better growth.

In general, the “100 repetitions” method will help you build your muscles faster if you use it correctly and wisely. It is a very good alternative when you feel that your muscles are bored from the same old workouts. It has proven its effectiveness to many and it is up to you to go and try it for yourself.