Thread: 100s training

so what's so special about the number 100? Are you into numerology?

Originally Posted by cagefighter1

i have been thinking about doing 100s training to kinda shock my muscles and just to do something new and was wondering if anyone has tried it and if this looks like a good workout or if i should change a couple things in it?

Monday, Thursday
bench press 1 100
incline dumbbell fly 1 100
cable crossover 1 100
wide grip pull down 1 100
seated cable row 1 100
straight arm pulldown 1 100
smith machine shoulder press 1 100
dumbbell lateral raise 1 100
cable crunch 1 100

Tuesday, Friday
smith machine squat 1 100
leg press 1 100
leg extension 1 100
lying leg curl 1 100
standing calf raise 1 100
seated calf raise 1 100
barbell curl 1 100
preacher curl 1 100
lying triceps extension 1 100
triceps press down 1 100

This is one of the most retarded ideas I've ever heard.

I see absolutely no possible rationale thought that was put into this concept. Why would you limit yourself or force yourself to lift one particular weight on all exercises, when that weight will be either too much or not enough resistance to provide sufficient stimulus for growth/recovery?

A 100 lb chest fly (not sure if you mean 100lbs a side or 50 lbs a side) might be highly intense, whereas a 100 lb bench press will be very very low intensity. I can't imagine why anyone with even the slightest bit of knowledge of progressive overload or even basic strength training would perform such unproductive isolation exercises as lateral raises at the same weight as major compound movements like squats. That's fucking ludicrous.

Not only are you setting yourself up for very serious potential injuries with weights far too heavy for most people to use on isolation exercises (in general, reps below 8 to 10 are more likely to cause injury on your joints...you're assuming you can do 100 lb lateral raises?? even the most roided IFBB pro's can't cheat that much for 1 rep), you're not addressing proper training intensity on the actually productive compound exercises.

There is much benefit to incorporating low-rep training if your goal is hypertrophy, but it's to be done in a very mindful, strategic way. There's no thought to this whatsoever. I warm up for squats with 135 - 185 lbs for reps of 5-8. Unless you happen to a malnourished skeleton from a third world country, what benefit do you imagine yourself getting from 100 lb squat singles???

I suggest you read all the stickies in the training section -- and pay special attention to the thread on periodization.

Originally Posted by Phineas

This is one of the most retarded ideas I've ever heard.

I see absolutely no possible rationale thought that was put into this concept. Why would you limit yourself or force yourself to lift one particular weight on all exercises, when that weight will be either too much or not enough resistance to provide sufficient stimulus for growth/recovery?

A 100 lb chest fly (not sure if you mean 100lbs a side or 50 lbs a side) might be highly intense, whereas a 100 lb bench press will be very very low intensity. I can't imagine why anyone with even the slightest bit of knowledge of progressive overload or even basic strength training would perform such unproductive isolation exercises as lateral raises at the same weight as major compound movements like squats. That's fucking ludicrous.

Not only are you setting yourself up for very serious potential injuries with weights far too heavy for most people to use on isolation exercises (in general, reps below 8 to 10 are more likely to cause injury on your joints...you're assuming you can do 100 lb lateral raises?? even the most roided IFBB pro's can't cheat that much for 1 rep), you're not addressing proper training intensity on the actually productive compound exercises.

There is much benefit to incorporating low-rep training if your goal is hypertrophy, but it's to be done in a very mindful, strategic way. There's no thought to this whatsoever. I warm up for squats with 135 - 185 lbs for reps of 5-8. Unless you happen to a malnourished skeleton from a third world country, what benefit do you imagine yourself getting from 100 lb squat singles???

I suggest you read all the stickies in the training section -- and pay special attention to the thread on periodization.

i didn't say anything about 100 pound chest fly i didn't mean 100 pounds i meant 100 reps sorry, but i have been reading on some things and have heard that 100s training is good because it helps both slow twitch and fast twitch fibers, when you reach 70 reps you is when should be at failure then you rest for 30 seconds and do the rest of the reps, sorry if it sounded like i meant 100 pounds, but i have been on 5 day split with reps from 6-8 for about 2 months now and figured this would be a good change for about two weeks

Originally Posted by Merkaba

so what's so special about the number 100? Are you into numerology?

nope! but i was just looked up some stuff and 1 set of 100 reps is a good way to shock your muscles for 1 to 2 weeks, i figured i would ask about it here

That is an absurd amount of volume. At what intensity is one supposed to do the movements?

Originally Posted by Marat

That is an absurd amount of volume. At what intensity is one supposed to do the movements?

Chest flies @ arm weight.

too much volume in my opinion......a shock set is just that..."a set".....not necessary to do every exercise that way.....your central nervous system will be overtaxed and your muscles have a hard time growing until your cns is recovered

It's not all that absurd, you just can't confuse it for a true muscle hypertrophy routine. It's designed as sort of a cross training routine to hit the slow twitch fibers and to increase blood flow to the target muscle. If used VERY sparingly it can be quite effective. When I say sparingly I mean once or twice a year. More than that I think would be a waste of time if you're looking for hypertrophy.

But one important thing to note, it's not supposed to be one set of 100 reps. The most effective I've ever done was 10X10 and I've only ever done it with squats. Gives quite the cardio workout too if you minimize the rest between sets.

I think the exercise selection is actually worse than the volume

Originally Posted by Phineas

Chest flies @ arm weight.

so how about 200's, would that be better?

Who the hell has time for 1000 reps in one session?

And to do something like that for 4 days a week...

Even if it were effective, would it really be worth your time?

"shock", "muscle confusion"... All marketing keyword bullshit based on some truth.
Like the words "core" and "toning" I'm seriously getting a bad case of gym rage when it comes to all of this shit. It really fuels my workouts though. People laying on balls, balls balls balls...people love balls! How about you do 100 ball dribbles too!

Sorry, This workout is bullshit. Go read the stickies.

Hey, how about you go run 15 miles a day starting tomorrow! That would probably be a shock. No you say? Why not it's a shock!

How about a nutritional "shock" instead??? Eat two pounds of broccoli, asparagus, and spinach a day.

what about 100 sets of 1 rep?

I inhale and exhale thousands of times a day. Am I over doing it?

Originally Posted by suprfast

what about 100 sets of 1 rep?

I inhale and exhale thousands of times a day. Am I over doing it?

i'm assuming this is in response to my CNS comments?......while it's true that some can train with very high reps and build muscle, it's also true that the more volume one does with higher reps and the higher reps a person does, they tax their CNS much more than normal......studies show it takes approximately 24 hours for your CNS to recover from intense activity before the muscles will begin to repair themselves......this is why many of us vets have switched from traditional 4-6 day a week training and now only train 3x a week or mon/wed/fri (DC training is a great example of this)......this allows for maximum recovery, which we all know is just as important if not more important than what we do in the gym

Originally Posted by irish_2003

i'm assuming this is in response to my CNS comments?......while it's true that some can train with very high reps and build muscle, it's also true that the more volume one does with higher reps and the higher reps a person does, they tax their CNS much more than normal......studies show it takes approximately 24 hours for your CNS to recover from intense activity before the muscles will begin to repair themselves......this is why many of us vets have switched from traditional 4-6 day a week training and now only train 3x a week or mon/wed/fri (DC training is a great example of this)......this allows for maximum recovery, which we all know is just as important if not more important than what we do in the gym

nope, not in response to you, or anyone. Trying to be funny, and failed