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Fit and Fine: Why You Should Try the 100 Repetition Program by Kamal Singh CSCS

100 repetitions is a strength endurance program — you build an extreme amount of local muscle endurance by doing high repetitions for three to four exercises. But there’s a little twist in how you do each exercise. You go from the hardest version to the easiest version. This twist elevates this program from your average high rep body weight program to something more mentally taxing than physically. Although there’s been a lot of talk lately about how it doesn’t matter whether you lift heavy weights for low reps, or light weights for high reps, as long as your objective is to build muscle, aka ​Hypertrophy of muscles.

I don’t completely agree with this, but doing a high rep program once or twice a year is a good way to switch things up.

how to do this

The goal is to do 100 repetitions for the following four exercises – push ups, squats, pull ups/inverted rows and crunches.

Start with the most difficult version of each exercise—leg-elevated push-ups for as many reps as possible, then regular push-ups—for as many reps as possible, and finally hand-elevated push-ups for as many reps as possible. Representative. Total reps to be performed – 100.

Squats—full squats where calves and hamstrings touch—as many reps as possible, squats to a bench—as many reps as possible and finally partial squats—as many reps as needed to achieve a total of 100 reps.

Pull up – as many reps as possible, then transfer to reverse row with bar at hip height – as many reps as possible. Keep moving the bar up until you get to a total of 100 reps.

Crunches – It’s that simple. Do 100 reps in as few sets as possible.

This program can be done once a week while doing regular training program three-four days a week. Or, it can be done as a stand-alone program two or three times a week for four weeks.

Good and bad

Like any other program, it also has its advantages and disadvantages. Good points are:

Access to a well-equipped gym is not required. It is basically a body weight focused program and hence can be done at home as well. Inverted rows are possible if you have a doorway pull-up bar. Just take the bar to hip height and start the rows!

If done without taking too many breaks, it works the cardiovascular system as well. Two birds with one stone.

This type of high repetition program increases capillarization in the muscles. This helps improve nutrient supply and lactate removal. Talk about getting muscle pumped!

If you train in any combat sport — wrestling, boxing or MMA — high-repetition body-weight exercises are the gold standard for improvement in these sports.

And the not so good points are:

High repetitions can exacerbate an underlying overuse injury. So, be careful when doing this if you have sore shoulders or knees.

This program is good for improving local muscular endurance, but results in little increase in strength and muscle growth.

Doing lots of high rep work on certain exercises can become boring for some people and getting motivated to work hard at the gym can become a chore.

Recovering from such high-volume workouts can be tough. Also, the pain can be quite bad in the first few sessions.

diet rules

All the regular diet tips apply:

Get at least 1.5 grams of quality protein per kilogram of body weight.

Drink plenty of fluids. Keep your calories away from drinking soft drinks and juices.

Eat carbohydrates rich in vegetables while reducing carbs from wheat and rice.

The 100 repetition program really tests you and builds a great deal of mental toughness, especially as you grind out the last few reps. Try it and you might like it.

Kamal Singh is a Certified Strength and Conditioning Specialist who has been coaching for over 15 years.

From HT Brunch, November 26, 2022

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Hello Friends, My Name is Raushan Kumar. I am a Part-Time Blogger and Student. I am author of https://searchnews.in . We're dedicated to providing you the best of News, with a focus on Business, Health, Lifestyle, World, Tech, India, Gadget.
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