Hundreds of sets: training for the whole body from Jim Stoppani

Are you ready for 4000 repetitions? For 4 days, a unique program for the whole body will blow up muscle growth thanks to a new look at the classic training session.

Author: Jim Stoppani, Ph.D.

Among all the methods of exit from the training plateau, few can cope with the task more effectively than the principle of hundreds of repetitions. Is there a muscle group that refuses to grow, or a training program that has stopped producing results? Try to solve the problem and ignite the spark of new progress with the help of one single set.

One set of 100 repetitions, to be precise.

The technique of hundreds of repetitions has existed for a long time, and there is nothing complicated in it. Choose one exercise for each muscle group, put on light weight and do one approach for all money, consisting of 100 repetitions. Part of the body is done! Now she can only rest and grow.

In my approach to the principle of hundreds of repetitions there is a new, more aggressive turn of the evolution of this training technique: we will train the entire body, in the full sense of the word. Within the framework of my program you will work out 10 of separate parts of the body: chest, back, legs (quadriceps and back muscles), shoulders, trapezium, triceps, biceps, forearms, calves and press. Each muscle group will receive treatment for a hundred repetitions, and so for four consecutive training sessions.

If you are sitting alone at home and think, it turns out 1000 total repetitions in one workout. And so four times.

At some point during the first workout of the program "Sotnye sety" you can ask yourself: "What did I get involved in?" And you got involved in a four-day program that will change your biochemistry, give impetus to a new stage of muscle growth, burn fat and make you stronger not only your body, but your mind.

The secret to the effectiveness of training with a hundred repetitions is how he recruits the two main types of muscle fibers, fast-cutting and slow-cutting, in the course of each (continuous) set.

Since the weight is light, and the number of repetitions is high, slow muscle fibers are included in the full program at the beginning of the approach. Slow-cutting fibers are those that are used primarily in endurance work, and therefore multi-repeat approaches train them most effectively.

Rapidly shrinking muscle fibers, on the other hand, are more actively used during power work: in short and intense bursts of activity in exercises such as sprints, heavy presses, plyometrics. Consequently, the fibers of this type are best trained either by heavy weights and a small number of repetitions, or by explosive movements. However, when the slow-twitching fibers get tired, the fast ones will come to their aid. Here it is important to remember one important thing: fast-cutting fibers have much greater growth potential than slow-cutting fibers.

Most of the muscles are about 50 percent of fast-twitch fibers and 50 percent slow, so it makes sense to train both types of fibers on a regular basis. Within the framework of this program, in the course of your sets of 100 repetitions, you will focus on slow fibers in about the first 50 repetitions or so. By this point, the slow fibers will get tired, and the fast ones will take the baton so that you can overcome the rest of the way.

This rise to 100 in one approach can cause significant biochemical changes in the muscles. More specifically, it leads to more active growth of the blood vessels that feed the muscle fibers, and this improves the delivery of oxygen, nutrients and hormones to the cells.

Combine this style of training with proper nutrition and nutritional supplements. With a hundred exhausting repetitions and loading nutrients your muscles will have no choice but to grow and become bigger.

My program "Sotnye sety" consists of four separate exercises, performed without days of rest, although you can, if you want, insert a day of rest between them, or even two.

At each workout, you will do one approach from 100 repetitions with a relatively light weight in ten different exercises. You will have one movement for the muscular group, and you need to perform them in the following order:

To make it completely clear, I'm not saying that you need to do 100 repetitions in a row without dropping the projectile on the ground or the stops. No, every hundredth set is done with a weight, with which you can complete about 30 repetitions, and then you get to hundreds using the rest-pause method.

Rest-pause – simple enough training principle: do the exercise to failure or almost to failure, then put the shell and rest 10-20 seconds. You raise and continue to stamp repetitions, until you get to the point of failure again, after which you rest 10-20 seconds. You work in this way until you get 100 repetitions, and no matter how many rest intervals, a pause you eventually need.

Each of the four workouts will be slightly different, although it will still consist of 10 exercises and 100 repetitions in each of them. Here are the specific instructions for each workout from this program:

Load: in each exercise, put a weight that is about 50 percent of your 10-repeated high, or one that you will reach before the first failure around the thirtieth repetition.

Approaches / repetitions: having reached the refusal, or approaching it closely, use the rest-pause device until all the 100 repetitions are performed.

Load: in each exercise, put a weight that is approximately 30 percent of your 10-repeated high. (Think it's easy!)

Approaches / repetitions: having reached the refusal, or approaching it closely, use the rest-pause device until all the 100 repetitions are performed.

Choice of exercises: emphasis on basic exercises.

Load: in each exercise, choose a weight that is somewhere 30% of your 10-PM.

Approaches / repetitions: being on the verge of muscle failure, use the rest-pause device until you finish all the 100 repetitions.

Choice of exercises: emphasis on single-joint movements.

Load: in each exercise, put a weight that is approximately 50 percent of your 10-repeated high.

Approaches / repetitions: when you are on the verge of muscle failure, use the rest-pause device until you finish all 100 repetitions.

Get to work! There is not much work to be done, honestly – in one training session, with the exception of 1000 repetitions, which, in fact, will lead to exhaustion of every muscle fiber in your body!

Enjoy a day of rest, and then enjoy the process of fomenting new muscle growth with the help of the uncouth reps!

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