BUILD UP THOSE WEAK AND LAGGING MUSCLES WITH THE 100-REP SYSTEM

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 BUILD UP THOSE WEAK AND LAGGING MUSCLES WITH THE 100-REP SYSTEM

 


 There are many techniques for building muscle and increasing strength. Depending on your goals and present fitness level, advanced muscle-building systems can help improve the size and strength of specific muscle groups.

If you have been progressing in a strength and conditioning program for at least six months, you may be looking to challenge yourself to continue your progress.

To take your fitness to the next level, the 100-rep system may be the program that blasts you past your plateau and adds more stimuli for muscle growth and strength.

The 100-rep system stimulates a muscle with machines or free weights for 100 reps. The 100 reps or movements can be broken up into multiple sets with no more than a 5-10-second break between sets. Your weight or resistance will be relatively light, around 40-50 percent of your max, or choose a weight that will allow you to lift at a rate of 30-35 reps per set. You will continue this pattern until you reach a total of 100 reps. You would then go to the next muscle group and repeat the process.

Here is an example of the 100-rep system used on the biceps. Choose a relatively lightweight dumbbell for biceps curls. Curl the dumbbell for 30-35 reps and pause for 10 seconds before doing another 30-35 reps. Do ten more reps after 5 seconds of rest. Continue this pattern until you reach a total of 100 reps.

A variation of the 100-system would be to choose a weight that's 40-50% of your 10-rep max. Perform ten reps and rest for 10 seconds; repeat until you reach 100 total reps.

The general recommendation is to hit the lagging muscle group once weekly and make it the last resistance training session of the week to ensure recovery.
Professional athletes have used this system for years, and it has proven effective for building endurance, effectively training slow and fast-twitch muscles, burning fat, and revving up the metabolism.

You can get creative with the 100-rep system by varying the resistance, time between sets, and number of reps in each set. Remember, the goal is to stimulate the muscle with increased blood flow, which brings nutrients and hormones to the lagging muscles.


The burn you will feel is lactic acid, a byproduct of intense muscle activation. This burn indicates that you are exhausting the muscles. After rest and repair, the muscles and nervous system will adapt to enable you to do more work.

Lastly, free weights, machines, and body weight exercises should be combined to ensure maximum growth stimuli. Machines generally allow better muscle isolation with less of a chance of injuries. Free weights and body weight better mimic real life, requiring more complex body mechanics and control.




YOUR HEALTH IS YOUR TREASURE!

ProTime-Fitness.org





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