If you’ve just hit a training plateau and instead of getting discouraged and giving up regular exercise, you want to know how to break through it as if it were nothing at all then this article is for you.
Give your muscles a new reason to grow
A training plateau is the moment when you do not achieve any noteworthy results with your training. While it can be a terrible experience, hitting a plateau is quite common and shouldn’t bother you so much. Everyone hits a plateau every now and then and if this has not happened to you yet, you are either still a newbie or have been very lucky.
There can be a number of reasons why you get stuck in a rut – you may exercise too much or too little, eat too much or too little, or you may find yourself unable to gain weight. Whatever the reason, your body has adjusted too much to the strain you put on it or the calorie intake you’ve been maintaining for a while, and all you have to do is shake it up a little by targeting your bored muscles another growth stimulus that optimizes the anabolic processes.
The 100 repetition method
One of the most efficient ways to overcome a training plateau is to do sets of 50 or 100 reps, depending on your goals and your level of stamina and experience. This type of training will help you overcome your mental pain barrier and improve your high-intensity performance. There are two ways to do this, and they are equally effective at stimulating new muscle growth:
100 repetitions training variant # 1
- Pick a weight that allows you to do 25 consecutive reps in perfect shape (for maximum hypertrophy, use a weight that is 70% of your maximum of 10 reps).
- Rest 15 seconds after the 25th repetition.
- Repeat the repetitions until you reach failure, then rest again for 15 seconds.
- Continue in the same way until you have completed a total of 50.
- If you’re excited, extend your rest to 20 seconds and do 100 repetitions.
- Whether you choose the goal of 50 or 100 reps, try to do all of the reps in 6 subsets or less.
- The next time you do a 100 rep set, make sure to add the weight.
Training variant 2 with 100 repetitions
- Set 1: 40 reps, rest 60 seconds
- Set 2: 30 reps, 30 seconds rest
- Set 3: 20 reps, rest 10 seconds
- Set 4: 10 reps
100 repetition training is the ultimate cure for any sagging muscle group that needs to be revved up. You can use this plateau busting technique to target specific muscle groups even if you don’t have plateaus to break through. Give your losing muscles a decent challenge by using it in a huge set of 5 exercises of 20 reps each – and while you’re at it, why not try to do all 100 reps in 100 seconds?
Here is a great example of a 100 rep finisher:
- Leg press: 100 repetitions, as little rest as possible
- Lat pulldown: 100 repetitions, as little rest as possible
- Hammer bench press: 100 repetitions, as little rest as possible
- Kettlebell swing: 100 repetitions
And here is an example of a 100 rep workout for the chest and back:
- Inclined press with hammer force: 100 repetitions, 3 minute break
- Seated cable rowing: 100 repetitions: 3-minute rest
- Cable flying: 100 repetitions, 3 minute break
- Lat pulldown: 100 repetitions, 3 minute break
- Pushups: 100 repetitions, 3 minutes rest
Organize your workout so that the giant 100 repetition sets don’t interfere with the recovery of the muscle groups you trained the day before. If strength gains are your primary goal, your best bet is to use the 100 rep method as your finisher. For example, if your focus is on the chest, perform 100 repetitions of the hammer bench press after you finish your regular chest workout. And if your goal is to burn as much fat as possible, at the end of your regular workout, do 100 reps every day.
This technology is as versatile as it is powerful. So feel free to experiment with it until you get the results you want. Just be careful not to let up – if you want these muscles to grow, better squeeze them as hard as you can!