What happens to the body when we do 100 reps with low weights?

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 What happens to the body when we do 100 reps with low weights?
THE FORGOTTEN PLATEAU BUSTER IN 100 REPS

This workout is not for the faint of heart, but if you give it a shot, you'll find it to be one of the most effective plateau busters around. I'm referring to the 100-repetition training method.

Yes, you read it correctly: I am recommending that you perform 100 repetitions of an exercise. What?! Why is there such a crazy amount of reps?

For decades, we've been told that the golden mean for building a fantastic body is somewhere between 6 and 12 reps. This is still true, however completing a 100-rep exercise every now and then does many things:

It challenges your mental pain threshold, allowing you to perform at a better level throughout your other workouts.

It gives you a massive pump that makes you appear fantastic (for 20 minutes).

It increases muscular capillarization, making it simpler to transfer protein and water to the muscle.

It boosts your target muscle's glycogen stores. With a greater glycogen reserve, you'll be able to increase your workout load in the future.

All of the preceding will pave the way for future development. Now, how about putting the 100s into practice in your existing workout program?

HOW TO COMPLETE: 100 REPS

When a lagging muscle area has to be brought up to speed, the 100s really shine. Over the course of 5-6 weeks, you would complete one 100 repetitions program for each muscle group.

Choose a weight that is 30-40% of your usual training weight and does 40+ repetitions for this session. After then, take a one-second break for each rep you are missing on your way to the magical number of 100.

For instance, if you reach 50 reps, take a 50-second break; if you reach 99 reps, take a one-second break, and so on. (If you don't do 40 reps the first time, use a lesser weight the following time.) If you get 70+ on your first attempt, go a little heavier.)

WORKOUT EXAMPLE

Here's an example of a chest and back workout: 3 minutes between exercises, one set of 100 each:
  • Presses with incline hammer strength
  • Rows of seated cable
  • Cable flies are a kind of insect that may be found in
  • Pull-ups on the lats
  • Pulldowns with stiff arms
  • Pushups
This is an example of an exercise for a sluggish muscle group. It may be adapted to any muscle. This workout is a great ego booster. I would strongly advise keeping away from free compound movements and focusing on machine training instead, as exhaustion and discomfort are at an all-time high on this program.

100 barbell squats, for example, can be deadly, but 100-leg presses will simply make you want to go to the toilet. Within the week, you should add a second workout for that muscle group, which should be more in the range of 6-12 repetitions.

SUPPLEMENTATION IN THE HUNDREDS

The 100s are not an exercise I would recommend doing while dieting because your energy levels would be low. You should ideally eat 2-3 meals before your workout. Per meal, aim for 30-50 grams of carbohydrates and 30 grams of protein. Have a big sushi or spaghetti supper the night before if you're on my plan and work out in the morning.

In terms of supplements, adding some creatine before and after a workout to increase cell illumination is a fantastic idea. 300 mg of caffeine, 3 grams of L-tyrosine, and 400 mg of L-theanine are ideal for putting you in work mode without overstimulating you.

Giving the 100s a shot can encourage new development in your body. It will also give you a lot more mental toughness, which will carry over into your other routines.



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