It's been about 3 years that I've been lifting seriously, and there is nothing that I love more than being sore after a workout. I feel accomplished knowing that my muscles are hurting from the massacre I put them through.
After using the same workout for a while, you don't get that sore feeling, resulting in a change in the workout routine to keep muscle growth at its maximum.
While rotating through different workout routines (usually anywhere from a 3 sets of 12 rep routine to a 5 sets of 5 reps strength routine), your body still gets used to doing these routines, even when you rotate through them.
However, about a week ago a good friend showed me a new workout routine I would have never thought of. If performed correctly, you can completely annihilate your muscles and grow immensely while still avoiding overtraining. This method is known as the "Hundreds" routine.
The "Hundreds" routine consists of 100 rep exercises. OK, now relax, it doesn't exactly mean you're going to have to do 100 straight reps without setting down a weight.
To start off an exercise, you should use a weight that you can get around 20 reps with. Make sure you can do no more than 25 with this weight though. You crank out this weight to failure (hopefully anywhere from 15-25).
Once you fail, set the weights down and count 15 seconds. Then lift the weight and continue to crank out as many reps as possible to failure. This time, you're likely going to fail after anywhere from 8-12 reps. Once you fail, set the weights down and now count 30 seconds of rest until you lift the weight again.
Once again, get as many reps as possible and set down the weight once you fail. Continue counting 30 seconds of rest before picking the weight back up again. If you happen to get 5 reps or less of the weight, increase your rest time to 45 seconds (hopefully you won't even have to do this). Continue this pattern until you hit 100 reps total.
Now that you know how to complete a "Hundred" set, it's important to know how to use this workout routine effectively. I personally suggest using a 4-days-a-week split with this routine.
The days consist of Arm Day, Leg Day, Chest and Back Day, and Shoulder Day. You will also be working in abs twice a week. Each body part will have 1-to-3 exercises designated for it and you will only perform one set (which is really a bunch considering you will never get 100 reps one set) of each exercise. Below is an example program using this split.
The Hundred 4-day Split
Monday: Arm Day
- Flat Bench Close-Grip Bench Press (Triceps)
- Seated Dumbbell Curls (Biceps)
- Cable Wrist Curls (Forearms)
- Crunches (Abs)
Tuesday: Leg Day
- Hack Squats (Thighs)
- Lying Leg Curls (Thighs)
- Leg Extensions (Thighs)
- Calf Press on Leg Press Machine (Calves)
Thursday: Chest & Back Day
Friday: Shoulder Day
- Dumbbell Shoulder Presses (Shoulders)
- Dumbbell Lateral Raises (Shoulders)
- Smith Machine Shrugs (Traps)
- Crunches (Abs)
Exercises You Can Rotate In For
Flat Bench Close-Grip Bench Press
- Smith Machine Close-Grip Bench Press
- Cable Pushdowns
- Overhead Rope Extensions
- Overhead Dumbbell Extensions
Seated Dumbbell Curls
Lying Leg Curls
Calf Press On Leg Press Machine
Incline Dumbbell Flyes
Bent-Over Barbell Rows
Dumbbell Shoulder Press
Dumbbell Lateral Raises
Smith Machine Shrugs
How To Perform a "Hundred" Set
The "Hundred" Workout Routine is a great way to change up your routine, increase intensity and break through a plateau you may be stuck in. If the routine is done correctly (picking the right weight, only doing each body part once a week, ect.), you will surely have some massive gains and still not be overtraining. Have fun, and here's a warning ... you will be sore!