WHAT IS THE 100 REPETITIONS METHOD?

The number 100 refers to the number of repetitions performed in each set.
Initially, YOU WILL ONLY PERFORM A SERIES OF A CERTAIN
EXERCISE BY MUSCLE GROUP. This represents work around
10 to 21 series of a conventional job, depending on what it will be.
considered as a muscle group, available time, physical condition,
motivação e metas. A maioria dos exercícios é executada em máquinas e
isolated movements for safety and obvious physiological factors, since
we will seek maximum muscle stimulation before fatigue
cardiovascular respiratory becomes the interrupting factor of the series.

There are several ways to approach this method. It can be broken down into a
three days of training program followed by one day of rest, for the first two
weeks and after adapting it to condense it into two days of training for one of
rest for the remainder of the cycle if you reach a total of 10-12 exercises
for the whole body (we call this abbreviated series). Or, you can
just keep it in three for one for the whole cycle, for this it's enough
add one more exercise per muscle group, but still keeping only
one set per muscle group.
Four or five total sets per workout - which will work half of your
Body if you use the abbreviated series - doesn't sound like much. But, in the
first time you use the 100 repetitions method correctly,
you will understand our approach. It is essential that you put
absolutely the maximum effort and intensity in every set of your day
training (this applies to almost all other methods of
training)
Rory Leidelmeyer, holder of the title of Mr. California 1980 and Mr. America
since 1988, a pioneer in the use of this method since 1984, has the largest
experience with this method than anyone else in the whole world. He
recommends the use of the 21 exercises program (expanded program of
whole body), preferably in the sequence that will be presented here, and
execute as many movements as possible in a training day. This
yes, you will be able to perform two or three movements in a day and five or six in
afterwards, depending only on your physical condition of the day, spending the
number of days required until the 21 movements are completed for
the whole body. On average, it takes 3 to 4 days to complete the cycle before
of the day of rest or two. After the day of rest, start the cycle
again. However, in the first two weeks, one can use the program
abbreviated 10-12 exercises in order to complete the entire body in
fewer days. For this, you just need to select from the 21
listed exercises, one exercise for each muscle group.

SUGGESTION OF EXERCISES FOR THE 100 REPS PROGRAM

- Sequence A-
Soleus - calf on the chair.
2) Gastrocnemius - calf of the foot.

-Sequence B-
3) Hamstrings - leg flexion.

Sequence C
4) Glutes - alternating squat.
5) Quadriceps - leg extension.

-Sequence D-
6) Lumbar - trunk extension.

-Sequence E-
7) Trapezius - shoulder shrug.
8) Large back - front pull with supinated grip
9) Rhomboids and round - lower parallel row smaller.

-Sequence F-
10) Posterior deltoids - seated inverse cross.
11) Middle deltoids - lateral raise of the arms while seated.
12) Anterior deltoids - anterior lifting of the arms while seated.

Sequence G
Clavicular harness - inclined crucifix.
Medium chest - bench press with dumbbell.

-Sequence H-
15) Triceps - triceps pulley.

-Sequence I-
16) Biceps - alternating curl with supination.

17) Forearm Flexors - supinated wrist curl.

18) Forearm extensors - pronated wrist curl.

J-Sequence
Lower abdomen - knees to chest on the bench.
Obliques and intercostals - above with rotation with legs on the bench.

21) Upper abdomen - trunk flexion with legs elevated.

AND WHAT IF YOU CAN'T GET THE 100?

Obviously, the goal is to reach 100 repetitions without stopping, pushing yourself.
beyond reason and instinct to achieve this. When you make your
For the first sets, make sure you are using sufficiently light weights.
for you to reach 100 repetitions. The initial load should be
approximately 20-30% of what you use for 10 repetitions in your
best way to execute. Start from the bottom instead of starting from the top,
for a positive and well-oriented mental attitude is critically important
in this method.
However, as the load is often increased, especially
In the first two weeks, you will fail to reach 100 repetitions.
Otherwise, you will not be using sufficient loads. What will you do?
so it's rest 1 second for each remaining repetition (that is, if you
reach 80 repetitions, rest for 20 seconds) and continue until 100. If
break again before 100, repeat the mentioned procedure until the
get.
Whenever you can reach 60-70 repetitions in a workout,
you should increase the load in the next training. If you do not reach 60
repetitions, and really have tried, reduce the load for the next one
training.

WHO IS THIS METHOD FOR?

Any individual who is well-conditioned and has reached some plateau of
training can use it. Light loads, high repetitions, and clean form of
execution makes this method safe for anyone, from the point of view
osteomuscular.
However, the intensity of this method is so great that we recommend that the
individual experimenting with this method may have several months, maybe years, of
weight training, either conventional or interval, and aerobics
high intensity intervals before starting it. A correct performance
of maximum efficiency requires supervision, and preferably clarification
and a motivated training partner who can offer good safety.
This system is valid not only for athletes from various sports modalities.
as well as for those who work from 9 to 5, whose job is
mentally stressful, but they try to stay big and strong, however
they have only 45-60 minutes to dedicate to training in 4 to 5
days per weeks.
Using this method, countless American professional athletes were
who managed to win significant titles, thus confirming their efficiency
since, it is not uncommon to find even today a large number of
professional athletes in other sports using this method. This
presents enormous potential for other groups such as the military,
particularly the special operations units.

IT SEEMS SIMPLE!!
Never think about getting something for nothing. This method will separate the
boys of men - the lazy, pseudo-intense, mentally weak
two really intense ones - in a heartbeat. This is not a program
of high intensity, but rather of MAXIMUM INTENSITY. Maximum intensity
metabolic....maximum mental and emotional intensity.... each set of each
training is a test of courage... a test of will... of your confidence and
desire to overcome oneself.
Let's put it another way: if you are finishing the last
repetition of a high-intensity, high-repetition workout and someone in it
a moment tells you that it will give you 1 million for just one more repetition -
I bet you would do one more repetition. This is the type of motivation.
necessary to be sought from within your will, without external assistance,
to correctly execute the 100 repetitions method.
We do not mean to say that you will not benefit from this method for a
two muscle groups in conjunction with your conventional training,
especially in the rehabilitation of a muscle or joint injury,
connecting. Or even like a shock in those stubborn groups. However,
it's not hard to imagine you postponing these series to the end of the program
where one can no longer give the same physical and mental intensity
necessary for the 100 repetitions method.

PHYSICAL BENEFITS
Jeff Feliciano was one of the first to develop some theories about the
physiological effects of the 100 Repetitions Method at the end of the 80s and in
today Jim Stopanni, PhD is one of its disseminators, although (by
less than I know) no laboratory research has been conducted
about this method in humans, therefore the suggested effects are
purely based on evidence through observations of the athletes who
they employ and have employed this method.

There was an increase in muscle maturity, including

development, separation and definition. WHOA! TAKE IT EASY AT THIS TIME...
Or some crazy person is going to say... ahhh... didn't I say that high repetitions define?
NONE OF THAT! The fact is that the method is SO INTENSE that due to the effect of EPOC
you can keep the metabolism accelerated for hours and hours in conjunction
With a well-organized diet, the subcutaneous fat has reduced!
Once the cycle of the 100 repetitions program is completed, the musculature
seems to be more sensitive (and responding exceptionally well both in
force as much in volume) to the traditional system of high and low loads
repetitions. And although it may seem hard to believe, the initial loads that
they were very low at the beginning of the cycle, by the end of it they will be high
point of you could never imagine.
A possible explanation for this type of response after the cycle of 100.
repetitions is hyperplasia (increase in the number of muscle fibers as
resulting from an extreme and chronic overload), a real possibility.
The relative energy supply rate in the 100 Reps Method is so high.
that one of the biggest adaptations to this training involves a dramatic
increase in both systems that provide energy and those that assist
the cells to recover both from metabolic stress and from
contractile.
Another potential explanation for the performance improvement after the cycle is the fact
to learn to recruit more muscle fibers during the series of
that is normally achievable with other methods. On the other hand, you
you may not complete the series, as long as you keep increasing the
overload as already shown.
In this way, you will be training your neuromotor sensory system.
a way that less load will produce the same effect as more load.
the result is the reduction of injury risk because this will teach you to take more
at the very least, the ultimate goal is to achieve the maximum (muscle volume and strength)
minimum (effort and risk). Instead of traumatizing the connective tissue, the
light load improves this condition, serving as an adjuvant in
rehabilitation and as a preventive measure for future injuries. All of this will extend the
your training and consequently improve the quality of your physique and
health.

WHY ARE THERE NO MORE PEOPLE USING THE 100'S?

The answer will become painfully obvious during your first program
of FORCE RESISTANCE, when the experiment of intense
physical sensations caused by repetitions between 25-35 and only obtaining
the worst (or best?) until the painful point of muscle fatigue is reached
momentary. Avoiding the appearance of being extremely masochistic, let's say
just that this will be extremely severe and challenging. This is the reason
because most people do not do more than one set or even
terminam esta série inicial de RESISTÊNCIA DE FORÇA.
People usually prepare for a magic number of series and
repetitions (so that they feel the fatigue, and/or the sense of accomplishment for some
PUMP MUSCULAR achieved). Since this way of training produces
frequent positive reinforcements (for achieving short-term results),
such a mental attitude definitely limits the individual both physically and
psychologically. Many people (without this making any sense
(pejorative) they simply cannot deal with the breakdown of a
a certain structure (a specific number and/or order of exercises, series,
repetitions, etc). These people can go far, but they will never achieve
your peaks at least until they become more spontaneous, flexible,
attentive to themselves and instinctive about their training.
Another reason for the abandonment of the 100 Reps Method includes the
loss of immediate positive effects on the physical. Most of the
bodybuilders lose some muscle volume, some strength, after a while.
weeks in the program (due to not being able to train at the correct intensity
and/or maintain a great dietary standard). Since bodybuilders are usually
Other immediate people, directed towards a goal and impatient, when there is none
visible positive results after a few weeks of training
really hard, with a demand both physical and emotional, like
they had never experienced, most give up on this method. The point
the normal dropout period is around 2 to 4 weeks of training, and the
the dropout rate is around 90-95%. And some of the remaining 5% that
they executed it, but they did not do it correctly (in terms of loads,
form of execution of exercises, etc).

DISSOCIATION AND SELF-HYPNOSIS

Pain is not your enemy in the gym, but something that should be accepted,
because this means growth (physical, mental, and emotional). One of the
The philosophies preached by Joe Weider are exactly: "Stay hungry and
It is called a door.

Pain is, however, the main reason people fail to complete the
training cycle. EFACERS, I confess that I have never experienced one.
"more intense" burn than this! You'll find this out pretty quickly during the
your first series, regardless of how light the load is that you
utilize. And when you start to adapt and increase the load to be
used, which will be quick, you will be thinking about giving up on the series in
back from the 20th repetition, but you keep going, keep going, keep going and keep going.

No one can achieve this if they are not completely focused and
concentrated on this. After all, pain is a brain warning mechanism
what is being dealt with is a type of trauma. 'Instinctive commands'
makes us stop what we are doing as soon as a certain threshold of pain is reached
hit.
To execute the 100 repetitions Method, you must essentially
learn to deal with pain. You must learn to block it or ignore it
(in other words, dissociate from the signals coming from the musculature in
(work). Let the muscle-brain connection go on "vacation" while your body
works. A dissociative mind during repetitive work can be
almost instinctive.
Dr. Brent Rushall from San Diego State University in California,
which has tested the effects of the concentration or loss of it in
athletic performances, emphasizes that it is essential for athletes to carry
your minds away from the task to be executed during an effort
continuous and extreme.
Anger or other pleasurable feelings can help you to
mobilize extra energy and keep it dissociated and focused enough
to finish the series. Use your imagination, just don't think of anything
about your body.
The ability to dissociate does not come instantly. The less one
the more difficult it becomes. This is where intellectualization has its
place. You will have to stay focused (on yourself and the system) and steer away
your willpower those brain signals screaming at you, STOP!!
In fact, virtually all bodybuilders who have tried the Method
the 100 Reps developed an aversion to going to the gym, even
think or talk about this training. Let's make an analogy, like
if we had to go to the dentist. You start thinking about it at night
before, you don't sleep well. You start sweating cold the moment you
I visit the dental office. The smell of the office is enough to
to start suffering in advance with what is going to happen.
What happens is called anticipatory reaction, where you increase the
focus of attention on a certain area, which may be your mouth
(in the case of the dentist) or the quadriceps (in the case of the gym), decreasing
your pain threshold and exaggerating sensations and experiences
physical and psychological.

Meanwhile, eventually you will learn to short-circuit the

anticipatory reaction, dissociating, entering an "Altered State" (a
type of trance) during training. This state of self-hypnosis is not a
magical process or an apparent state to others. This is
simply an extraordinary control of attitudes, emotions, of
attention and the organic functioning that serves as adaptation both
physical and psychological to the state of "alarm" in which the body finds itself.
Without this, you will not be able to break the cycle.

THE KEYS TO MAKE IT WORK

Be as mechanical as possible. Do not think about contractions at the peak of
movement. Execute the movements as quickly as possible (try a rhythm
1:1) throughout the series maintaining absolute control over the weight. Use a
maximum amplitude at each repetition. Never accelerate or cheat the
movements. Prepare a 'HEAVY METAL' playlist on the iPod and go for it!

Have a training partner who is as motivated as you are. A

needs the other not only for support during the series but also as
motivational factor and emotional support. Proper assistance is
absolutely essential from the practitioner's safety perspective, not
particularly when using a machine, but rather in
isolated movements where dumbbells are used. When you think that
can you do one more repetition, you usually do, this attitude denotes
a high suggestibility, and susceptibility to encouragement of the same
Have a partner who counts the repetitions for you, because eat
fatigue you will certainly lose count, and on the other hand you must
dissociate as much as possible.
Super nutrition is essential during this program. Have your
sports nutritionist as your "best friend" during this cycle. Not
supply the supplementation during this program, and make sure to
drink plenty of water throughout the day and always.

Use a training diary, keeping it thoroughly reported on

your progress with weights and repetitions, including the number of repetitions
what did you fail at if you can't complete the 100 thoughts,
feelings, subjective sensations, etc.
You cannot and should not let yourself be carried away by the pain and not amplify it.
loads and repetitions. It's incredibly easy to relate the two things, and if
If you do it, the pain gains space and control over you and you lose!!

SUMMARY OF THE OPERA

The 100 Reps Method is literally the 'FINAL FRONTIER' presenting

a potential to bring forth a different person in each of us. If
Are you looking for the challenge of your life, or for a real test of who you are?
you and where you are, try this program for 6 weeks. If you do everything
as the outfit commands, I assure you that you will not be disappointed. But, if
you tried and failed, try to imagine the mental strength, confidence and
self-esteem that you should have had so that you really had
achieved. You could be one of the few truly strong individuals in
all aspects.

Good training and see you next time