How to build with The . bigger muscles on 100 reps method

How to build with The . bigger muscles on 100 reps method

No, not in one training session, not in one set! If you've been around bodybuilding circles for a long time, then you've probably heard this idea before. Even the guys who trained at the same gym as you have probably tried the “100 reps” technique from time to time.

The majority of hardcore bodybuilders have rejected this technique. Realistically, it's because of the repeat marathon. This absolutely contradicts well-known logic - fewer reps, heavier weights - equals greater muscle growth. How can a set of 100 reps be effective for building muscle if you have to choose a very light weight to complete it? The lack of research on this method makes us think a little about whether it's worth it or not. The comparison between the shortcomings and the advantages will give us a clear picture of whether the technique is beneficial.

What has been written about this method so far may be wrong, but we would like to say that we have found a way to significantly improve its efficiency. We managed to increase the intensity to the maximum, which stimulates the muscle growth process. We're going to give you a whole different take on the 100 reps method so you can figure out how to use it to achieve maximum results.

THE 30% RULE. First, we would like to clarify something that is often misunderstood about the old method. In it, you don't have to choose a weight that is light enough to perform 100 reps in just one set without stopping. You need to choose a weight so that you can do about 70-80 repetitions (namely 20-30% of the weight with which you can do ten repetitions). To add up the reps to 100 total, you need to do as much as you can with that weight. If you feel like you can't do one more rep, you should take a break of however many seconds you have left to increase the reps you just did to make 100. After waiting that long, do the rest of the reps up to 100. For example, when you reach 75 reps, take a 25 second rest and then do the remaining 25 reps.

Most bodybuilders who use this technique only do one set of this type 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 allows you to perform 1-6 repetitions is best for muscle strength training, and a weight that you can use for a maximum of 7-12 repetitions is best for muscle growth. A weight above the 12 rep limit is best for muscular endurance. This is why so many experts claim that the old “100 reps” method is outdated and just a waste of time. But think about it - athletes who work solely for endurance usually aren't worried about muscle size. You can add that bodybuilders, on the other hand, who do reps in the 15-25 interval actually also massively increase their muscle mass. Recent studies show that athletes who are monitored with a set of 25-30 reps after five sets of 5 reps each show greater muscle growth compared to athletes who also did just 5x5 sets. Certainly 25-30 is a very long way from 70-100, making it impossible for these two studies to support the old “100 reps” method. Only the people who work in the gym can support it by showing the benefits.

One of the big benefits of the “100 reps” technique is changing up your normal workout schedule. Ask an experienced bodybuilder about the strain on your muscles and he will only answer in the affirmative. The muscle is like the human brain, if it does something long enough it gets bored. And with that boredom, muscle growth comes to a halt unless you stress your muscles using a different approach.

Stimulation of the muscle fiber. With the “100 reps” method, you stimulate every single muscle fiber in the muscle group you are training. This is because during long working hours, the overworked muscle fibers stop working, causing other muscle fibers, initially excluded from the training process, to start working to continue the movement, ultimately leading to greater muscle growth.

Microtrauma. With the “100 repetitions” method, not only are all muscle fibers involved in the training, but microtraumas also occur in most of them. This causes your muscles to feel pumped and you have more muscle fever afterwards. Muscle fever and the muscle pain it causes are not just a sign of a good workout. It also means that microtrauma has occurred in most of the muscle fibers. One way that muscles grow is that the traumatized fibers are replaced by new, larger and stronger ones.

Higher levels of growth hormone. The more repetitions in the method and the short breaks stimulate a greater release of growth hormone during training. Since growth hormone is considered one of the reasons for muscle growth, we think it's a good idea to add the "100 reps" method to your training program from time to time.

More blood in the muscles. The fourth advantage of this method is that it causes an increase in the size of the blood vessels, which supplies the muscles with the nutrients they need. The more oxygen and blood supply to the muscle cells immediately leads to better growth.

Overall, the 100 rep method will help you build your muscles faster if used correctly and wisely. It is a very good alternative if you feel that your muscles are bored with the same old workouts. It has proven its effectiveness to many and it is up to you to try it for yourself.

Inspired by Jack A Black