Most people who work out
tend to stick to the 8-10 rep limit for their sets, so talking about
a 100 rep set might seem a little crazy. Now, most of the time you're
going to want to stick to that. 8-10 reps is an excellent number for
frequent workouts. But once in awhile, blasting through a 100 rep set
will sort of "shock" your body into action, leading to
increased weight gains and letting you increase muscle mass.
100 rep sets do three
things: They increase reserves of glycogen in your muscles, they
improve your vascularization, and they increase your pain barrier.
We're also going to use a
slightly lighter weight than we're used to. In fact, it should only
be between 30 and 40 percent of your typical max weight.
Now, do 40 or more reps and
then rest for one second for each rep you're short of 100. For
example, if you do 40 reps, rest 60 seconds. Then do it again, adding
to your first count. If you can't hit 40 reps on the first try, use a
lighter weight. If you're pushing 70 or 80 reps on the first try, use
something heavier.
Start with these arm
workouts. Do a 100 rep set for each one with a 3 minute rest between
each exercise:
Decline triceps extension
Triceps rope press downs
Incline dumbbell curls
Cable concentration curls
