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Fit and Fine by Kamal Singh CSCS: Why you should try the 100 Repetition program
The 100 Repetition is a strength endurance program–you build extreme amounts of local muscular endurance by doing high repetitions for three-four exercises
The 100 Repetition is a strength endurance program–you build extreme amounts of local muscular endurance by doing high repetitions for three-four exercises. But it has a small twist in how you perform each exercise. You go from the most difficult version to the easiest one. This twist lifts this program from your average high rep body weight program to a mentally as well as physically taxing one. Though there has been a lot of talk recently, about how it does not matter whether you lift heavy weight for fewer reps, or light weight for higher reps, as long as your aim is to build muscle, aka muscle hypertrophy.
I don’t totally agree with this, but doing a high repetition program once or twice a year, is a good way to change things around.
How to do it
The aim is to do 100 repetitions for the following four exercises–push ups, squats, pull ups/inverted row and crunches.
Start with the hardest version of each exercise–feet elevated push-ups for as many reps as possible,then regular push-ups–as many reps as possible, and finally hands elevated push-ups, as many reps as possible. Total reps to be done – 100.
Squats–full squats where the calves and hamstrings touch–as many reps as possible, squat to a bench–as many reps as possible and finally partial squats–as many reps as needed to get to a total of 100 reps.
Pull ups–as many reps as possible, then shift to inverted row with bar at hip height–as many reps as possible. Keep moving the bar higher till you can get a total of 100 reps.
Crunches–this one is simple. Get 100 reps in as few sets as possible.
This program can be done once a week while doing a regular three-four days a week training program. Or, it can be done as a stand-alone program twice or thrice a week for four weeks.
The good and the bad
Like any other program, this too has its pros and cons. The good points are:
Does not require access to a well-equipped gym. It is basically a bodyweight focussed program and thus can be done at home too. If you have a doorway pull-up bar, then inverted rows are possible. Just move the bar to hip height and start the rows!
If done without taking too many breaks, this works the cardiovascular system as well. Two birds with one stone.
Such high repetition program leads to increased capillarization in the muscles. This helps in improving nutrient supply and lactate removal. Talk about getting a muscle pump!
If you train in any combat sport – wrestling, boxing or MMA- high repetition body weight exercises are the gold standard for improving in these sports.
And the not so good points are:
The high repetitions can exacerbate an underlying overuse injury. So, if you have cranky shoulders or knees be careful while attempting this.
This program is good for improving local muscular endurance, but there is very little increase in strength and muscle growth.
Doing lots of high rep work on a few exercises can be boring for some people and getting motivated to work hard in the gym can become a chore.
Recovering from a such high-volume workout can be hard. Also, the soreness can be pretty bad for the first few sessions.
Dietary rules
All the regular dietary tips apply:
Get at least 1.5 gram of quality protein per kilogram of body weight.
Drink plenty of fluids. Stay away from drinking your calories – soft drinks and juices.
Eat plenty of carbohydrates from vegetables while minimising carbs from wheat and rice.
The 100 Repetition program really tests you and builds a great deal of mental fortitude especially as you grind out the last few reps. Try it and you might just like it.
Kamal Singh is a Certified Strength and Conditioning Specialist who has been coaching for 15 years.
From HT Brunch, November 26, 2022
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