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The 100 Rep Workout

A Plateau-Busting Training Method

By LA Muscle on 30.10.2019 04:45 pm


If you’ve been training for a while without seeing any significant or visible results, then chances are you’ve hit a plateau. This happens to everyone at one time or another and there are a few things you can do to get through it. One of the best ways is something called the “100 rep workout”. The name might seem deceptive as this isn’t necessarily just 100 reps, as at full capacity its more like 100 reps per exercise.


Why would anyone already training regularly want to punish themselves like this, you may ask? Well as it seems, a lot of people, as there are a whole range of benefits including:

  • Faster recovery
  • Increased muscle pumps
  • Improved muscular endurance
  • Increases pain threshold and mental toughness
  • Optimizes bodies use of calorie
  • Engages fast and slow twitch muscles


The method might sound like madness but it actually looks a lot like a regular workout, just with the main difference being that you’re just doing a much higher volume of reps.

To start off, you can take a few of your main compound exercises and do 100 reps of just those. So for example, for legday you can do just squats, lunges and leg press and perform 100 reps of each of those exercises. Your total for the workout will be 300 reps.

The weight needs to be around 60% of your max so it needs to be challenging, so not too hard and not too easy. Also, make sure that you’re doing the exercise strictly for each and every rep. If you can’t do this exercise to form, you might want to try going down in weight.

Rest when you get tired but keep the rest breaks to a minimum and if possible try not to go over 30 seconds. You can start off each exercise slowly to reserve energy to finish it but try around the 70 rep mark to go all out for the last 30 and end strongly without sacrificing form.

Try this method for a week with no more than 3-4 workouts so that your body has time to recover from it. After a while doing this, you should be able to do 5 exercises per workout with it being a full body workout and a total of 500 reps. It might be difficult at first but if you stick to it you’ll get better and it will get easier.

You can go back to normal training after a week on this and should see great changes in your lean muscle growth. You might see a temporary decrease in strength when you get back to your normal training in the gym but that’s completely normal and you’ll go back to normal, if not better performance in a week or two.



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