Very high rep training (such as 100 rep sets) are GREAT for developing microcirculation in your muscles, which means better blood supply to the muscles.
That, in turn, means great oxygen and nutrient delivery in the long run, which leads to easier increases in muscle mass.
Naturally, you don't want to train very high reps like this all the time...once a month is plenty. If you train high reps all the time, your body will start to realize it is only being stressed with light weights and will actually work to get rid of muscle mass.
As an occasional kick in the butt, this 100 rep training is EXTREMELY good, though.
This exercise is simple...all you need is something solid to grab onto and a couple of dumbbells (it can also be done using heavier weight).
THIS technique is going to require 2 dumbbells instead of one. You'll be switching back and forth between arms every 10 reps or so, so instead of shifting a single dumbbell around, you can just set one down and pick up the other.
In this set, I'm using a couple of 40 lb dumbbells. I've got the bar in the power rack set to about lower chest height. Grip the bar with an underhand grip - it's used for support and to keep your torso in an upright position (also for help, if you need it).
Start in a full squat. Then stand up.
That's it!
Simple exercise...do 10 reps of that with the weight in your left hand. On the 10th rep, set the dumbbell on the floor and stand up with NO weight in your hand.
Release your grip on the bar with your right and grip on with your left. Squat down and grab the other dumbbell when you're at the bottom.
Stand up.
Do 10 reps in this fashion and on the 10th rep, repeat that switch with no weight in your hand.
This rep with no weight gives your legs a very brief rest, which allows you to keep the reps going non-stop. The assistance from your upper body will really allow you to keep the movement going all the way through.
Even though it might sound a bit easy, this 100 rep set for legs is TOUGH training.
The set of 100 reps took me about 6 minutes of non-stop squatting to get through and my quads for sore for 3 days after (which hasn't happened in YEARS).
This is a GREAT exercise for very high-rep training...it targets the lower body extremely well without fatiguing the core or lower back, which means you can really push your thighs HARD without being held back by other factors.
Similar to this, you can also do 100 rep training for bench press and very high rep push-ups.
---
And if you like this workout, you'll LOVE these ones...
- The Single Dumbbell Attack
- Total-Body Countdown Murder
- The Inside Out Core Crusher
- Lactate Tolerance Training for Chest
- Dueling Banjo Hell
- The Good Morning Burger
Share This Page...
Want More Training and Nutrition for Fat Loss?
You'll find it here...
Support