100 reps........anyuse??

**viet_jon** · 07-12-2006, 12:55 PM

From T-nation.

The final exercise of the workout is a "flushing" set of 100 repetitions. Ideally you'd complete the 100 reps without any rest, but at first, while you build up your work capacity, it's okay to take a few 3-5 second pauses during the set.

The purpose of this set isn't to stimulate hypertrophy directly, but rather to enhance recovery from the previous workload. The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons.

It'll also help get rid of the metabolic wastes accumulated during the workout. Plus, systematic use of very high rep sets can increase muscle capillary density (more blood vessels going to the muscles) which will further enhance recovery capacity as well as work capacity.

There will still be a minimal hypertrophy effect from such sets, mostly in the slow-twitch muscle fibers. While athletes don't want that, bodybuilders who are only interested in size will accept any added hypertrophy they can get!

is this bs?

**MyK** · 07-12-2006, 01:07 PM

Originally Posted by viet_jon

is this bs?

I highly recommend that exercise if your goal is to cause serious damage to your joints and ligaments.

**AKIRA** · 07-12-2006, 01:15 PM

Ive done this recently. Though I did it as a change up and only did it twice, I didnt do it for what is described on this thread.

If its BS, its nicely written BS. But a HUNDRED reps for flushing? Shit, I guess 99 doesnt cut it..

**MyK** · 07-12-2006, 01:17 PM

Repetitive motion disorders (RMDs) are a family of muscular conditions that result from repeated motions performed in the course of normal work or daily activities. RMDs include carpal tunnel syndrome, bursitis, tendonitis, epicondylitis, ganglion cyst, tenosynovitis, and trigger finger. RMDs are caused by too many uninterrupted repetitions of an activity or motion

**AKIRA** · 07-12-2006, 01:20 PM

Originally Posted by MyK

Repetitive motion disorders (RMDs) are a family of muscular conditions that result from repeated motions performed in the course of normal work or daily activities. RMDs include carpal tunnel syndrome, bursitis, tendonitis, epicondylitis, ganglion cyst, tenosynovitis, and trigger finger. RMDs are caused by too many uninterrupted repetitions of an activity or motion

I dont think that will happen from doing a high repped exercise in just a few sittings.

**TJ Cline** · 07-12-2006, 02:05 PM

Weight lifting is simple.

**Martinogdenbsx** · 07-12-2006, 02:39 PM

why not make it 1000?

give it a shot you will be pleased with the results

i was sceptical at first but the results were startling

**kenwood** · 07-12-2006, 02:41 PM

my friend did some crap like this and he woke up with a sore/swollen elbow lol

**Gazhole** · 07-12-2006, 02:43 PM

One word:

100 Rep Supersets.

**kcoleman** · 07-12-2006, 02:59 PM

100 reps, why the fuck would you want to do that. If you want to rush some blood into your muscles take a light to moderate weight, rep it, hold peak contraction for a few seconds, do a slow negative. Repeat.

**viet_jon** · 07-12-2006, 03:01 PM

Originally Posted by Gazhole

One word:

100 Rep Supersets.

that's more than one word.

**viet_jon** · 07-12-2006, 03:02 PM

yea....thought so it's bullshit..........just wanted to know what u guys think.

**EsseQuamVideri** · 07-12-2006, 03:33 PM

I had a friend who did a routine of hundreds about 10 years ago. Him and his training partner did it for a week and they both ended up sick with terrible colds. I assumed it was because their immune systems were in shock from the high reps.

**CowPimp** · 07-12-2006, 07:51 PM

I see where he's going with that, but I would rather do some form of cardiovascular activity to stimulate bloodflow. Rowing, jogging, really light sled work, etc.

If I were to do something like that I would most likely do something like 30-50 repetitions. 100 seems to be going overboard just for the sake of being 100. Of course, Thib is a smart fellow. He may have very well tested various rep protocols on a multitude of clients as well as himself with good success.

Give it a try without changing anything else in your program and see if it works. If nothing else, the pump will probably be enjoyable, heh.

**viet_jon** · 07-12-2006, 07:59 PM

Originally Posted by CowPimp

I see where he's going with that, but I would rather do some form of cardiovascular activity to stimulate bloodflow. Rowing, jogging, really light sled work, etc.

If I were to do something like that I would most likely do something like 30-50 repetitions. 100 seems to be going overboard just for the sake of being 100. Of course, Thib is a smart fellow. He may have very well tested various rep protocols on a multitude of clients as well as himself with good success.

Give it a try without changing anything else in your program and see if it works. If nothing else, the pump will probably be enjoyable, heh.

funny....this is the first time your view is completely different from everyone else's. your posse's not backing u today.

im gonna try tomorrow...see how it goes.

when should i do this? after all the compouidns?

**CowPimp** · 07-12-2006, 08:05 PM

Originally Posted by viet_jon

funny....this is the first time your view is completely different from everyone else's. your posse's not backing u today.

im gonna try tomorrow...see how it goes.

when should i do this? after all the compouidns?

The concept of active recovery isn't new. I'm a little skeptical of the exact paramters he has chosen, but the idea behind it makes sense.

I have seen other variations where you do a bunch of sets 10-25 reps evenly spaced throughout the day with some bodyweight exercises to enhance the recovery of some lagging body part before too.

He does this at the end of his workouts.

**Double D** · 07-12-2006, 08:25 PM

I've heard of it and done it. Its really not all that bad. I didnt take a month doing it, but one week was enough. It got pretty boring. I just wanted to give my body a rest from all the low reps. But much to my suprise it was tougher. I hate high reps.

**AKIRA** · 07-13-2006, 01:45 PM

Originally Posted by CowPimp

I see where he's going with that, but I would rather do some form of cardiovascular activity to stimulate bloodflow. Rowing, jogging, really light sled work, etc.

If I were to do something like that I would most likely do something like 30-50 repetitions. 100 seems to be going overboard just for the sake of being 100. Of course, Thib is a smart fellow. He may have very well tested various rep protocols on a multitude of clients as well as himself with good success.

Give it a try without changing anything else in your program and see if it works. If nothing else, the pump will probably be enjoyable, heh.

I did 100 and it was pretty hard to get there. But 50 was hard too. I did it strictly for a change up but as far as blood flow/flushing, I suppose its an alternative to doing cardio work.

**Forum Security** · 07-13-2006, 04:52 PM

I sometimes rep myself out to failiure to beak plateaus..... But never 100 reps... maybe 35-45reps at the MOST!

**viet_jon** · 07-13-2006, 06:52 PM

yea, that dude over there does kow his stuff. There's some damn interesting and educational articles.

Couldn't try the 100 repper today, left the gym early with shoulder pains and iced up. Taking two days off to recover.

**Mudge** · 07-15-2006, 01:57 PM

For the most part I'm with Myk. Sounds like a great way to create muscle strain and burn the shit out of your joints.

**assassin** · 07-16-2006, 11:27 AM

Originally Posted by EsseQuamVideri

I had a friend who did a routine of hundreds about 10 years ago. Him and his training partner did it for a week and they both ended up sick with terrible colds. I assumed it was because their immune systems were in shock from the high reps.

they call it overtraining lol

i suffered something like that before after doing hundreds of pullups+pushups+curls .. lol

**juggernaut** · 07-17-2006, 06:45 PM

Originally Posted by MyK

I highly recommend that exercise if your goal is to cause serious damage to your joints and ligaments.

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