100s

1Fast400 Forums > Training

Posted by: Arnoldclone Jun 24 2008, 02:25 PM

My client introduced me to this technique (kinda backwards aint it) but I guess you pick a body part and literally do 100 reps. Something along the lines of you pick a body part and I think you choose a weight in which you think you can do 100 reps, say you do 40, so 60 left, well you wait that in seconds, then try n rep out the rest.

So 40 reps
60 seconds rest
30 more reps
30 secs rest
20 reps
10 secs
10 reps

I think, I did search it online briefly but couldnt find much on it. Apparently its to change the muscle fiber types, you run this routine for a given amount of weeks, then switch back to regular heavy lifting, at a lower rep range. Then Ive read You can achieve hypertrophy since the muscle fibers are different.

Anyone add to this ????? Im very curious on it, I can only imagine the burn and pump you would get outta this.

Posted by: accent115 Jun 24 2008, 02:27 PM

Pretty sure you can't change your muscle fibers

Posted by: cc-10 Jun 24 2008, 04:01 PM

i might try it one day at the end of my work outs to see how it feels....i'll call them arnold clones

Posted by: Arnoldclone Jun 24 2008, 06:14 PM

QUOTE (cc-10 @ Jun 24 2008, 04:01 PM)

i might try it one day at the end of my work outs to see how it feels....i'll call them arnold clones

No, it is your workout...

Posted by: cc-10 Jun 27 2008, 03:44 PM

QUOTE (Arnoldclone @ Jun 24 2008, 07:14 PM)

QUOTE (cc-10 @ Jun 24 2008, 04:01 PM)

i might try it one day at the end of my work outs to see how it feels....i'll call them arnold clones

No, it is your workout...

so they are called cc-10's?

Posted by: Arnoldclone Jun 27 2008, 04:29 PM

QUOTE (cc-10 @ Jun 27 2008, 03:44 PM)

QUOTE (Arnoldclone @ Jun 24 2008, 07:14 PM)

QUOTE (cc-10 @ Jun 24 2008, 04:01 PM)

i might try it one day at the end of my work outs to see how it feels....i'll call them arnold clones

No, it is your workout...

so they are called cc-10's?

lol, no, meaning, the 100 reps is your bicep workout persay. Not something you do after your workout.

Posted by: cc-10 Jun 27 2008, 10:32 PM

QUOTE (Arnoldclone @ Jun 27 2008, 05:29 PM)

QUOTE (cc-10 @ Jun 27 2008, 03:44 PM)

QUOTE (Arnoldclone @ Jun 24 2008, 07:14 PM)

QUOTE (cc-10 @ Jun 24 2008, 04:01 PM)

i might try it one day at the end of my work outs to see how it feels....i'll call them arnold clones

No, it is your workout...

so they are called cc-10's?

lol, no, meaning, the 100 reps is your bicep workout persay. Not something you do after your workout.

i'll call it arnold clone day then

Posted by: Arnoldclone Jun 27 2008, 11:18 PM

Nice!

Posted by: PotentiallyFatal Jun 28 2008, 05:48 AM

QUOTE (accent115 @ Jun 24 2008, 02:27 PM)

Pretty sure you can't change your muscle fibers

lol i was thinking the same thing...

funny ac...very funny guy.

Posted by: derek99512 Jun 29 2008, 05:41 PM

last week me and my buddy where squeezed for time so when we where about 2/3 of are way done are chest work out we decided to do 10 sets of decline bb bench press. was a doozy and after we did dips and rolled out.

Posted by: ENGAGE Jun 30 2008, 09:13 AM

I've heard of this but I heard that it was a supplementary thing to go along with a workout.. not to replace it.. hmm..

I'll try it!

Posted by: Lorken Jun 30 2008, 10:10 AM

Looks like an interesting high volume technique. Might try it in my next accumulation phase.

Like they say, the best routine is the one you're not currently doing.

Posted by: DR X Jun 30 2008, 10:25 PM

I hit one body part every three weeks with 100's. So this means I do 100's once a week.
been doing them for years. I try not to stop.

Posted by: azfittrainer Jul 1 2008, 09:50 AM

You can't change muscle fibers type. Your muscles are either fast twitch, or slow twitch. You can however change fast twitch types.

Posted by: Jayv24 Jul 1 2008, 11:12 AM

exactly what i was thinking. You may not be able to change the shape but you can change the type.

So what would this exercise accomplish? More endurance type fibers? ie, slow twitch?

Also, is it true that whites have more slow twitch fibers over blacks?

Posted by: azfittrainer Jul 1 2008, 11:28 AM

You have two main types of Fast Twitch muscles. Type IIA, and Type IIB. IIB are the most explosive and powerful, and they fatigue the fastest ( you have other types of fast twitch, but these are the two you need to focus on the most). Any type of resistance training will cause type IIB to convert into IIA, (we still aren't sure why). The only thing that can decrease the conversion, and maximize both types is explosive heavy exercise (squats, power cleans, weighted throws, etc). Slow twitch muscles rarely hypertrophy they simply increase capillary density and enzyme production. It's not true that blacks have more fast twitch than whites as a general rule. If that were true, than whites would dominate all endurance events, and blacks would dominate all sprinting events. As it stands the world record holder in the 400meters is white, as well as the 800, but the world record holder in the 1500 black, and many of the world champions in weight lifting are Eastern European, or Turkish.

Posted by: Jayv24 Jul 1 2008, 11:38 AM

good post az.

So, when or if I train to failure, would my body recruit most of the fibers? (both)

Posted by: azfittrainer Jul 1 2008, 12:25 PM

Well it would depend on how heavy your training. Your slow twitch fibers are always working. Your body will only utilize the minimal amount of muscle fibers it can. The only way to work the most fibers you can is high intenstiy explosive exercises. Look at the muscular development of sports with a high power component gymnastics, sprinting, throwing, weightlifting, decathlon etc. They have that development becuase they've adapted the body to maximize power through explosive lifting.

Posted by: cycobushmaster Jul 17 2008, 08:34 PM

QUOTE (Arnoldclone @ Jun 24 2008, 02:25 PM)

hey AC, i tried this a long time ago...

you start with 2x50, next workout go to 1x100, and then go to 2x100.

basically this workout was designed to move past a plateau, and increase pain treshold.

honeslty, i think it's kinda stupid. there are much better ways to increase endurance, and taking a week off is a better way to surpass a plateau...

just my .02

Posted by: Will109090 Jul 19 2008, 11:07 PM

There are so many different kinds of workouts out there. I'm going to try something called the Tabata workout. I really need to start working on cardiovascular conditioning.

Posted by: Lorken Jul 21 2008, 10:35 AM

QUOTE (Will109090 @ Jul 19 2008, 11:07 PM)

There are so many different kinds of workouts out there. I'm going to try something called the Tabata workout. I really need to start working on cardiovascular conditioning.

Tabata is TOUGH if you do it right. Don't plan on doing anything after it. Best exercise is the back squat. I'd suggest once a week if you're trying to lose weight, and maybe once a month if you're trying to gain.

And on the comment of taking a week off to surpass a plateau, that's some of the best advice ever. I recently took about a week off, and ate like a fatass, and am breaking PR's left and right, and gained about 3lbs of muscle in a week and a half, and 1/4 inch on my arms (and I hardly ever train arms directly).

REST DAMNIT! As hard as it may be for some people not to lift for a whole week (me included), it's worth it! Just be sure to eat big.

Posted by: AdamGrossman Jul 21 2008, 11:26 AM

I hope you're giving complimentary sessions, because your clients would be RETARDED to pay for shitty advice like this.

Posted by: potential87 Jul 22 2008, 09:13 AM

My highschool athletic programs used it in almost all sports. We usually put out 4 state contending teams and usually win in one, so i would not call it complete shit (obviously talent is a key factor)

My only question is for weight gain, how do you select the weight? i mean if im DB curling 55's for 8 what should i use? I just dont fully uinderstand the finer details when im in the gym