The Power of 100 Insane Pumps
by: Joe Palumbo, IFBB Professional Bodybuilder
“BACK IN THE EARLY 80’s WHEN I FIRST STARTED OUT TRAINING, I WOULD SEE PRO ATHLETES TRAINING IN THIS HARDCORE GYM, OCCUPATIONALLY THEY WOULD DO THIS 100REP TRAINING METHOD, I CAN TELL YOU …IT WAS INSANE TO SEE THESE GUYS GO THROUGH THIS TYPE OF TRAINING..YELLING, SCREAMING AS IF THEY WERE IN AGONY, THEN WHEN THEY FINISH THE SET, THEY COLLAPSED TO THE FLOOR WITH GREAT JOY OF EXCITEMENT ON ACHIEVING THE ULTIMATE PUMP SET..WOW, THAT WAS WHAT I NEEDED TO EXPERIENCE”. -IFBB PRO Joe Palumbo
One HUNDRED reps! It may sound crazy but it’s pretty simple: 1 set of a hundred reps, Simple and yet challenging. For decades, we have been taught 8-10 reps are the ticket to hugeness. This still holds true, but doing an occasional 100-rep workout achieves magnitude. The addition of lean muscle mass does not always come easy, especially if you have been lifting for awhile. Sometimes it’s necessary to resort to more advanced training protocols in order to kick-start your body again and start seeing new gains. Some use the 100 reps as a shock to the system; others use it to bring a lagging muscle group up to speed. It can also be used as brutal Finishers to any workout.
BENEFITS FROM 100 REP’S
This workout is not for the faint of heart, but if you give it a try, you’ll realize that it is one of the best plateau busters there is.
Unsurpassed Fat Burner It pushes your mental pain barrier so you’ll be capable of performing at a higher intensity during your other workouts.
High reps have the effect of increasing capillarization in muscle tissue-(simply defined, capillaries are the tiny blood vessels where blood cells release there nutrients to the rest of the cells in the body) When you perform a 100 reps your body response by increasing density in the target muscle which lays the groundwork for future muscle growth. So keeping the tiny blood vessels with better blood flow, will release better nutrient absorption into your muscle cells, to get the maximum out of your workouts.
It increases the glycogen reserves within your target muscle. Muscle glycogen is the storage form of carbohydrates in the body, and this is what powers you throughout your workouts. When it becomes depleted, you will not physically be able to continue, as the body will be exhausted however a larger glycogen reserve allows for a higher training volume going forward.
Choose your body part or parts and pick your exercises, do one set (100 reps) per exercise. Beginners start with one SET, you can strive to add- In more exercises in time. Throughout the years, I have personally engaged in the 100 reps program more than several times each year. Because have I achieved a higher level of muscle duration and endurance, I like to use two body parts at a time such as chest and triceps doing 1 set(100 reps) per each section of the muscle. How much you accomplish depends on your level of experience with weight lifting. If this is your first time trying this technique, start out slow by only training 1- 2 body parts and only do 1 exercise per body part, choose a weight light enough to hopefully get you through one hundred full range repetitions. You may increase the intensity (weight) only when you can complete one hundred full range repetitions.
There is no magic number of weeks to this type of training, use it for as long as it feels right to you. If you have to stop and rest do so. Keep the rest periods short and sweet. I always suggest having a training partner; it’s always good when someone’s got your back, Especially when you want to force out the last couple of reps! This is a sample of exercises that I use to hit every section of the muscles, I will complete 100rep set for chest and triceps, then about a month later I will hit the 100 rep set routine for back and biceps.
1x 100 reps = Incline bench press
1x 100 reps = flat bench presses
1x 100 reps = decline presses
1x 100 reps = cable fly’s
1x 100 reps = cable push down
1x 100 reps = skull crusher
1x 100 reps = machine dips
1x 100 reps = pull down (or pull ups)
1x 100 reps = rows
1x 100 reps = T-bar rows
1x 100 reps = close grip pulleys
1x 100 reps = barbell curls
1x 100 reps = preacher curls
1x 100 reps = alternating dumbbell curls
1x 100 reps = reverse curls
1x 100 reps = hammer curls
1x 100 reps = front military presses
1x 100 reps = side laterals
1x 100 reps = bent over rear laterals
1x 100 reps = shrugs
1x 100 reps = squats
1x 100 reps = leg press
1x 100 reps = hack squat
1x 100 reps leg extension
1x 100 reps = leg curls
1x 100 reps = standing single leg curl
1x 100 reps = straight legged dead lifts
1x 100 reps = standing calf raises
1x 100 reps = seated calf raises
1x 100 reps = single leg calf raises
1x 100 reps = leg raises
1x 100 reps = crunches
1x 100 reps = sit ups bent knees
1x 100 reps = oblique side to side cable crunches
1x 100 seconds = planks
Fortunately, there are tools in the training toolbox that will sharpen up your training, and the 100 reps is a key tool. If you want to get the most out of your training, you need to work hard, and you need to work smart. By training on both ends of the neural-metabolic continuum and incorporating undulating waves of intensity into your training cycle, you will see better results.
Train safe, Train smart
About the Author;
Joseph Palumbo is an IFBB Professional Bodybuilder, Certified Trainer (SMART)
Advance Sports Nutrition Specialist (ASNS) and Certified Navy Seal Fitness Instructor.
Contact info; www.infinitelabs.com firstname.lastname@example.org
Effect of high intensity training on capillarization and presence of angiogenic factors in human skeletal muscle; J Physiol. 2004 Jun 1; 557(Pt 2): 571–582. Published online 2004 Mar 12. doi: 10.1113/jphysiol.2003.057711 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1665084
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