Whole-Body Hundreds

Whole-Body Hundreds
One hundred (yes, 100) reps per exercise and a head-to-toe muscle-building workout like you’ve never experienced – this 4-day routine is a new twist on the classic “Hundreds” training technique.

As plateau-busting techniques go, few get the job done more efficiently than Hundreds. Got a muscle group that doesn’t want to grow and/or a training program that’s stagnant? Start addressing these issues and sparking new gains with just one set.

One set of 100 reps, that’s is.

Hundreds training has been around for a while – a technique that involves picking one exercise for a given muscle group, selecting a light weight, and doing one all-out, grueling set of 100 reps. Bodypart complete, now let it rest.

My approach to Hundreds training follows the standard format of one exercise and 100 reps per muscle group, but I’ve got a new, more aggressive spin on the technique: a whole-body approach in every sense of the word.

In my book, you’ve got 10 individual bodyparts – some big, some small: chest, back, legs (quads + hamstrings), shoulders, traps, triceps, biceps, forearms, calves, and abs. You’ll be giving each of these the 100-rep treatment, and you’ll be doing so in four consecutive workouts.

If you’re counting along at home, that’s 1,000 total reps per workout. Times four.

At some point during your first Whole-Body Hundreds workout, you may think to yourself, “What did I get myself into?” You got yourself into a 4-day program that will change your biochemistry, promote new muscle gains, burn fat, and strengthen your mind as much as it strengthens your body.

100 Benefits

The benefit of hundreds training lies in how it recruits the two major types of muscle fibers –  slow-twitch and fast-twitch – through the course of each (long) set.

Because the weight is so light and the reps are high, the slow-twitch fibers are worked thoroughly in the beginning of the set. Slow-twitch fibers, as you may know, are the ones used primarily for endurance-type activities, thus high rep counts train them most effectively.

Fast-twitch muscle fibers, on the other hand, are utilized more during powerful activities – short, intense bouts of exercises (sprints, heavy lifts, plyometrics, etc). Therefore, these types of fibers are best trained with either heavy weight and low reps or fast, explosive movements. One important thing to remember here: Fast-twitch fibers have much more potential for growth than slow-twitch fibers.

Most muscles are around 50% slow-twitch, 50% fast-twitch, so it’s a good idea to train both types of fibers regularly. In the course of your 100-rep sets in this program, you’ll be emphasizing the slow-twitch fibers on roughly the first 50 or so reps. At that point, those fibers will be fatigued and the fast-twitch fibers will take over to more or less carry you the rest of the way.

This one-set journey to 100...

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