Grim repper: experience new muscle growth and fat loss—along with some pain—with this at-home high-rep program

Muscle & Fitness, July, 2009 by Joe Wuebben

M&F SENIOR SCIENCE EDITOR JIM STOPPANI, PHD

THE 100 REPS WAR

HERE ARE TWO OPTIONS FOR 100S TRAINING. ONE INVOLVES THREE WEEKLY
WORKOUTS OF 100-REP SETS, WHICH YOU'LL DO FOR NO MORE THAN FOUR WEEKS.
OPPOSING MUSCLE GROUPS ARE PAIRED SINCE TRAINING YOUR BACK, FOR EXAMPLE,
WOULD FATIGUE YOUR BICEPS TOO MUCH. THE OTHER IS A PROGRAM TO BE
PERFORMED AS THE LAST WORKOUT OF THE WEEK, AFTER EVERY BODYPART HAS BEEN
TRAINED USING LOW-TO MODERATE-REP RANGES.

Three-Days-a-Week Program

DAY 1 MONDAY Chest, Back, Traps, Abs

EXERCISE               SETS         REPS

Chest
  Dumbbell Press         1           100
  Push-Up                1           100
  Flye                   1           100

Back
  Bent-Over Row          1           100
  One-Arm Row            1     100 (each arm)
  Pullover               1           100

Traps
  Dumbbell Shrug         1           100

Abs
  Crunch                 1           100

DAY 2 WEDNESDAY Delts, Biceps, Calves

EXERCISE               SETS         REPS

Shoulders
  Overhead Press         1           100
  Leteral Raise          1           100

Biceps
  Dumbbell Curl          1     100 (each arm)
  Incline Curl           1     100 (each arm)

Calves
  Standing Calf Raise    1           100
  Dumbbell Seated        1           100

Calf Raise

DAY 3 FRIDAY Legs, Triceps, Abs

EXERCISE               SETS         REPS

Quads/Glutes
  Bodyweight Squat       1           100
  Dumbbell Lunge         1       100 (total)
  Sissy Squat            1           100

Hamstrings
  Exercise-Ball Roll-In  1           100

Triceps
  Dumbbell Lying         1           100

Triceps Extension
  Bench Dip              1           100

Abs
  Reverse Crunch         1           100

Once-a-Week Program
LAST TRAINING DAY OF THE WEEK

EXERCISE               SETS         REPS

Chest
  Decline Push-Up        1           100

Back
  One-Arm Row            1     100 (each arm)

Shoulders
  Upright Row            1           100

Legs
  Dumbbell Lunge         1       100 (total)

Abs
  Double Crunch          1           100

NOTE: The exercises in these workouts are suggestions. Use this sample
workout or choose from the list of exercises in "100s at Home" on page
186 according to the equipment you have available.

100s AT HOME

DON'T FEEL LIKE DRIVING TO THE GYM TODAY? NO PROBLEM. HUNDREDS IS HIGHLY CONDUCIVE TO AT-HOME LIFTING AND REQUIRES VERY LITTLE EQUIPMENT, PERFECT FOR A BARE-BONES SETUP IN A BASEMENT OR GARAGE. WHILE MANY TRAINERS SAY YOU SHOULD USE MACHINES RATHER THAN FREE WEIGHTS ON 100s FOR SAFETY REASONS, EXPERIENCED LIFTERS SHOULD BE FINE WITH BARBELLS AND DUMBBELLS, PROVIDED YOU PRACTICE CORRECT FORM. IF YOU'RE NOT COMFORTABLE DOING A PARTICULAR EXERCISE FOR 100 REPS (SUCH AS BARBELL SQUATS), PICK ANOTHER MOVE FROM OUR EXTENSIVE EXERCISE LIST. THEN, SIMPLY PLUG THE MOVES INTO ONE OF THE PROGRAMS ON PAGE 184 FOR A HEARTY DOSE OF GROWTH-INDUCING SHOCK TREATMENT.

Chest

FLAT OR INCLINE BENCH PRESS (barbell, dumbbells, elastic band)

FLAT OR INCLINE FLYE (dumbbells, elastic bands)