The 100 reps to catch up your weaknesses

After some years of trainings, certain muscle groups are gaining ascendancy over others. We can then noticed in the mirror slowest développemement certain muscle groups.

The 100 sets (yes, 100 repetitions in one set) intervene to make up for weaknesses.

The most commonly seen are the weaknesses fronts arm and calves. However some big muscles can slow our progress: the pectorals when the shoulders are a strong point; back-end when the biceps are stronger or vice versa.

The solution sets of 100 repetitions you will initially allow a better feel of the weak muscle (the famous brain connection muscle) and increased congestion (large intake of nutrients that eventually will allow development).

How is the series of 100 repetition?

Simply select a charge of 30 to 50% of your usual 10RM, and then make the most of repetitions possible. Once it is you no longer possible to perform additional repetitions, rest the minimum possible time without releasing the load (eg for lateral raises, rest your arms along the body with dumbbells in hand) then continue to reach 100 reps!

In order to find an increase in each session, and advance your weaknesses, you should have a goal to increase the number of repetitions on the first micro-set or decrease the number of micro-sets to perform 100 repetitions

How to integrate sets of 100 repetitions in your strength training program?

Take the example of shoulders weak point, imagine that your routine is a split over 4 days and your shoulders training takes place during the 3 days.

On days 1, 2 and 4 will end your session with a series of 100 on the exercise of your choice

The purpose of this series is to have maximum muscle load, you must perform a series of 100 repetitions in a short micro-series.

Now with the same example shoulders but with a full body program (regardless of the number of sessions per week)

You will keep your classic shoulder during a program trainings, during subsequent workouts you make your series of 100 late in the session.

When you train you full body, it is better to have a 3-day training to perform at least 2 times a week the series of 100 repetitions

Think select an exercise that allows you to feel good muscle; the choice of exercise is crucial for the efficiency of the program. You must choose an isolation exercise, here is a partial list of exercises to target muscle function:

Biceps: Curl concentrated curl inclined, curl desk

Triceps: Extension neck bar exercises at the high pulley

Lat: Rowing guided horizontal draw, draw vertical

Shoulders: all forms of elevations

Chest: butterfly, ruled out with dumbbells

Forearm: flexion / extension cuffs

legs: slots, squat (light), leg extension, leg curl

Calves: calves standing, seated calves, calf press, jump rope

Attention:

The series of 100 repetitions only works on low real muscles; we do not consider a muscle that you never have little or trained as a weakness; Note also that a muscle that we want to see grow faster but following your overall development speed did not see grow faster.