How to build bigger muscles using the "100 reps" Method

No, not in a training session, not in a single set! If you have been in the sports circles of bodybuilding for a long time, then you must have heard of this conception before. Even guys who have been working out at the same gym you’re working out at have probably tried the “100 reps” technique from time to time.

Most hardcore bodybuilders have rejected this technique. If you look at it from a realistic side, it’s because of the replay marathon. This is absolutely in opposition to the familiar logic: less repetitions, more weight, equals more muscle growth. How can a 100-rep set be effective in building muscle when you have to choose a very light weight to complete it? The lack of research on this method leaves us reflecting a bit on whether or not it is “worth it.” Comparing the flaws and the benefits will give us a clear idea of ​​whether the technique is beneficial.

What is written so far about this method may be wrong, but we would like to say that we found a way to improve its efficiency significantly. We have managed to maximize the level of intensity that stimulates the muscle growth process. We’ll introduce you to a completely different way of looking at the “100 reps” method, so you can find out how to use it to achieve maximum results.

THE 30% RULE. First of all, we would like to clarify something that is often misunderstood in the old method. On it, you don’t have to choose a weight that’s light enough to do 100 reps in a single set without breaks. You have to choose a weight to be able to do between 70 and 80 repetitions (that is, between 20 and 30% of the weight with which you can do ten repetitions). To add the reps to a total of 100, you need to do as much as you can with this weight. When you feel like you can’t do one more rep, you should take a break for as many seconds left to add to the reps you just did to do 100. After waiting that long, do the rest of the reps up to 100. For example, If you’ve reached 75 reps, rest for 25 seconds and then do the remaining 25 reps.

Most bodybuilders who use this technique do only one set like this for one type of exercise and 1-3 for a separate muscle group. If you don’t know anything about muscle build, you might be wondering: how can such a light weight stimulate muscle growth? First of all, it should be noted that a weight that you can do 1 to 6 repetitions with is better for training muscle strength, and a weight that you use for a maximum of 7 to 12 repetitions is better for muscle growth. A weight that is 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 this: athletes who work only for endurance generally don’t care about muscle size. You may add that, on the other hand, bodybuilders doing 15-25 reps are actually making huge gains in muscle mass as well. Recent studies show that athletes who are under surveillance adding a set of 25-30 reps after having done five sets of 5 reps each have shown greater muscle growth compared to athletes who have also done sets of 5×5. Surely 25-30 is a far cry from 70-100, making it impossible for those two studies to support the old “100 reps” method. Only people who work in the gym can support it by stating the benefits of it.

One of the great benefits of the “100 reps” technique is changing your normal training plan. Ask any veteran bodybuilder about muscle tension and they will say nothing but agree with your answer. Muscle is like the human brain, if you do something long enough it gets BORED. And with that boredom muscle growth stops, unless you stress them with a different approach.

Stimulates muscle fiber. When you do the “100 reps” method, you stimulate each and every muscle fiber in the muscle group you are training. This is so because during the long time of work the overworked muscle fibers stop working, which causes other muscle fibers that were excluded in the first place from the training process to start working so that the movement continues and finally translates in increased muscle growth.

Micro Traumas. When using the “100 reps” method, it not only engages all muscle fibers in training, but also causes micro-trauma to most of them. That will result in your muscles feeling more pumped up and then you will have a stronger muscle fever. Muscle fever and the muscle pain it causes isn’t just a sign of a good workout. It also means that micro-traumas have appeared in most of the muscle fibers. One of the ways that muscles grow is by replacing the traumatized fibers with new, larger and stronger ones.

Higher level of growth hormone. The more repetitions in the method and the short breaks, the more secretion of growth hormone will be stimulated during training. Since growth hormone is considered to be one of the reasons for muscle growth, we think it is a good idea to include the “100 reps” method in your training program from time to time.

More blood in the muscles. The fourth benefit of using this method is that there is an increase in blood vessels, thus providing the muscles with the necessary nutritional supplements. The result of supplying more oxygen and blood to the muscle cells immediately leads to better growth.

In general, the “100 reps” method will help you build your muscles faster if used correctly and wisely. It is a very good alternative when you feel like your muscles are bored from the same old workouts. It has proven to many its effectiveness and it is up to you to go and try it yourself.