Okay, I am not going to come anywhere near 101 variations, but I needed a catchy title.
One-hundred is an easy volume target for (sarcoplasmic) hypertrophy volume training. It probably stems from the popular (albeit killer) German Volume Training (GVT)—e.g., 10 sets of 10 repetitions for exercises such as the squats. As most Americans are for the next few weeks in social isolation from the gym, many are looking for effective ways to train at home with little or no weight equipment. I like variations of 100s for volume training.
I was first introduced to 100s as part of “Russian Conditioning” in high school wrestling in the late ‘70s. We often did a variation with push-ups where the captains would lead and the team would follow. These can be done with partners or alone. Simply, the exercise is done in a sequence of 3-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-3 repetitions. These can be done with any exercise and with or without weights. I like to put together five or six exercises into a short “100s HIIRT” workout. A key to keeping the difficulty up is to rest only as long as it took to do the preceding set. (This is where doing them with a partner adds to the “fun”.) Progression might involve, first, building up to 10, and, then, adding more resistance. I did these frequently with weight training classes, years ago, and got to where I could do plyometric (i.e., exploding off the ground) pushups for the 100 repetitions.
Another approach to the 100-repetition target is to simply do as many repetitions as possible, building to 100. One can also do as many as possible, rest, and do as many sets of as-many-reps-as-possible (AMRAP) up to an accumulated total of 100.
Another variation is a fixed 40-30-20-10 scheme. This can be done with the same weight or with increasing weight. I have been trying the latter, lately, for hypertrophy training and find it effective. I especially like these for calves and abdominals (e.g., cable crunches). I like this for accessory work, but it can also work for the main lifts (i.e., the “basic five”—squat, deadlift, bench, row, and press).
Breakdowns are another way to target 100 repetitions. Take, for example, a weight you can do for 10 repetitions, do AMRAP, drop the weight 5-10 pounds, do AMRAP, and continue until you have reached 100+ repetitions. Be prepared, though, to be a puddle on the floor.
Be creative with the 100s volume training. Be aware that recovery will be more challenging, so (for the big lifts) realize that more days may be required between training sessions. Small muscle groups (e.g., calves, arms, shoulders) might allow more frequent sessions, but hitting the squats for a hard GVT squat workout will likely require up to a week of recovery.
Be your best today; be better tomorrow.
Carpe momento!