No, not in a training session, not in a set! If you have been in sports training for a long time now, then you must have heard of this concept before. Even people who have worked in the same gym you may have tried the "100 repetitions" technique over time.
Most hardcore body builders have rejected this technique. If you look at it from the realistic side - it's because of repeated marathons. This is completely contrary to the known logic - less repetition, greater weight - similar to larger muscle growth. How can a repetitive set of 100 be effective for building muscle when you have to choose a very light weight to finish it? The lack of research on this method makes us ponder whether it is "worth it or not". The comparison between the defects and their advantages gives a clear picture of whether the technique is beneficial.
What has been written so far about this method may be wrong, but we would like to say that we have found ways to significantly improve its efficiency. We have successfully increased the maximum ability level that stimulates the muscle growth process. We'll give you different ways to look at the "100 reps" method, so you can find ways to use it to achieve maximum results.
THE 30% RULE. First, we want to explain something that is often misunderstood by the old method. Inside, you don't have to choose enough light to do 100 reps in a set without interruption. You need to choose the weight so you can do about 70-80 reps (that's 20-30% of the weight with which you can do ten reps). For a sender of 100, you need to do as much as you possibly can with this weight. When you feel like you can't do much else, you need to rest for a few seconds to add to your newly created representative to make 100. After waiting a long time, make another repetition of up to 100. For example, if you've reached 75 representative, get a break for 25 seconds and then do the remaining 25 representatives.
Most bodybuilders use this technique for just one set of these exercises for one type of exercise and 1-3 for a separate muscle group. If you don't know anything about muscle structure you might be wondering - how can weight stimulate muscle growth? First and foremost it should be noted that the weight you can do from 1 to 6 reps is best for strength training, and the weight you use for a maximum of 7-12 reps is best for muscle growth. Weight exceeding 12 reps is best for muscle endurance. This is why so many experts claim that the old "100 reps" method is outdated and just a waste of time. But think about it - athletes who work only for endurance usually don't care about muscle size. You can add that bodybuilders on the other hand who make reps in 15-25 intervals, are actually also massively advancing in their muscle mass. Recent studies show that athletes under surveillance by adding a set of 25-30 reps after doing five sets with 5 reps each, have shown greater muscle growth compared to athletes who have performed 5x5 sets as well. Certainly 25-30 is far from 70-100 which makes it impossible for both studies to support the old "100 representative" method. Only people who work in the gym can support it by showing benefits.
One of the great benefits of the "100 reps" technique is that you change your normal exercise plan. Ask a veteran bodybuilder about asserting your muscles and he will say nothing but agree to the answer. Muscles are like the human brain, if they do something long enough, they get BORED. And with boredom it stops for muscle growth, unless you stress your muscles with a different approach.
Stimulates muscle fibers. When you do "100 reps" your methods stimulate each and every muscle fiber in your muscle group exercises. That's because over time the overworked muscle fibers stop working, which causes other muscle fibers to be first removed from the exercise process to start working so that their movement continues to result in greater muscle growth.
Micro Traumas. When used with the "100 reps" method, it not only causes all muscle fibers to participate in exercise but also causes micro-trauma in most of them. This will cause your muscles to contract and have a stronger muscle fever afterwards. Muscle fever and muscle aches are not just a sign of good exercise. This also means that micro-trauma has appeared on larger portions of the muscle fibers. One of the ways muscles develop is to replace the trauma fibers with new ones - bigger and stronger.
Levels of Hormone Increase. More and more repetition in the short and medium methods, stimulating the greater secretion of Growth Hormone during exercise. Because Growth Hormone is considered one of the reasons for muscle growth, we think it's a good idea to put "100 reps" in your exercise program over time.
More blood in the muscles. The fourth benefit of using this method is that blood vessels increase, this way provides the muscles with the necessary nutritional supplements. The result of supplying more oxygen and blood to muscle cells immediately leads to better growth.
The whole "100 reps" method will help you build your muscles faster if used correctly and wisely. It's a great alternative when you feel your muscles get tired of the same old exercises. It has proven its effectiveness and it is up to you to go and try it yourself.
How to Build Bigger Muscles Using The "100 Reps" Method
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