A set of 100 repsAt first glance, it is a kind of muscle endurance training. In fact, through this training method, you can get clearer and fuller muscles. Through this kind of high-rep hard training, bodybuilders can break through the muscle growth stagnation period encountered in regular training, making the muscle mass and overall body appearance more mature. If you're unhappy with the quality and appearance of your muscles, try this workout, which can bring fullness, sculpted separation, and definition to your muscles.
The separation and fineness of muscle mass and muscle appearance have always been the basic signs of top bodybuilders. It is the best state for competition that all bodybuilders dream of. However, such a muscular state is not something that everyone can easily achieve through hard training. From another perspective, the separation, definition and fineness of muscle appearance are more difficult to train than muscle hypertrophy, although factors such as genes, subcutaneous fat mass, subcutaneous water content, etc. will also affect such sculptural muscle appearance. shape, but with appropriate training variations, a solid foundation can be laid for this next-level body type.
The capillaries in our muscles are an important area for blood to transport oxygen, hormones, amino acids and other nutrients. Resistance training can increase blood flow into the muscles, so the higher the distribution density of capillaries in the muscles, the better. It is more beneficial to the transportation and supply of these nutrients. So, is there any way to increase the density of muscle capillaries? The answer is yes, it is called muscle endurance training. In the study of Tesch (1984), it was believed that heavier load training may reduce the density of capillaries in the muscles, thus affecting the athlete's muscle nutrient supply and recovery rate. In addition, many new research reports were mentioned in the Encyclopedia of Sports Medicine (Cambridge) (1992). These research evidence show that muscle endurance training can increase the microvascular density and blood flow in the muscle, thereby increasing muscle circumference and blood flow. Helps muscle recovery and growth, which is also the basic principle behind a set of 100-rep training methods.
The specific training methods and tips for a set of one hundred times training method are as follows: www.jirou.com provides detailed information
(1) Choose a weight: Choose a light weight that you can complete a hundred times.
(2) Range of motion: You must do a full range of motion every time.
(3) Rest method: If a temporary rest is necessary during the movement, the rest time shall be the remaining number of times, and the time unit shall be seconds. For example, if you need to rest after doing 60 times, then the rest time is 40 seconds. If you need to rest after doing 10 times, then the rest time is 30 seconds., and so on, but you need to avoid resting as much as possible, unless you really can't stand it anymore, you can use this resting method.
(4) Squeeze out your physical strength: If there is no coach or training partner around to encourage you or remind you to hold on, you have to persist and try to let your training reach the critical point of physical strength before taking a rest. If you do No, don’t use this training method rashly. I have seen most people using this training method to waste their energy and time.
(5) Timing of weighting: Only after completing a hundred standard movements can a small amount of weight be added.
(6) Training cycle: The training cycle of a set of one hundred training methods generally lasts from eight to ten weeks. As long as you feel good about this type of training, it doesn't hurt to add a few more weeks.
(7) Reference course: The training of each part can be divided into four to five training movements. Each movement is performed in one group, one hundred times in each group. It is best to keep the movements unchanged within one cycle. For example, leg training can be arranged:
1. Squats 1 set x 100 reps
2. Leg presses 1 set x 100 reps
3. Leg extensions (Leg extensions) 1 set x 100 reps
4.Leg curls 1 set x 100 reps
(8) Expected results: After completing a cycle, you will gain muscle circumference, muscle group separation, appearance definition and more mature muscle quality, and your training level will also be greatly improved.
It is very difficult to do one set of 100 times, but there are some reasons for doing one set of 100 times, for example:
(1) Save time: Training time is the most precious. Excessive training time is not only easy to cause counter-effects, but also easy to cause overtraining. A set of one hundred times training method can shorten the training time and control the training time to about half an hour.
(2) Increase the intensity: A set of 100 times of training can give powerful stimulation and shock to the muscles, allowing the muscle growth to pass the stagnation period.
(3) Increase nutrition: High-rep muscle endurance has a certain effect on the proliferation of capillaries in the muscles. High-density and high-flow blood can bring more and more timely nutrient supply and repair to the muscles.
(4) More variety: Add different elements and methods to boring training, making it more difficult for the body and muscles to adapt, and accelerating the hormonal response in the body.
If a bodybuilder has clear and deep tangent lines that separate each part of the muscle and muscle group, and has a full muscle shape and criss-crossing stripes, it proves that this bodybuilder Gain real, high-quality mature muscles. The one-hundred-rep training method is a training method that has been practiced in foreign countries for many years. Similar training models can often be seen in the older generation of domestic bodybuilders. It can not only bring more profound training to each muscle group. The separation tangents also make the overall muscle mass appear more refined and mature.
References:
Tesch, PA, Thorsson, A. & Kaiser, P. (1984) Muscle capillary supply and fiber type characteristics in weight and power lifters. Journal of Applied Physiology, 56, 35-8.
Short- and Long-Term Histochemical and Biochemical Adaptations in Muscle. (1992). In The Encyclopaedia of Sports Medicine (Vol. 3, p. 242). Cambridge: Blackwell Science
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