100 Reps Per Set Shocker Fullbody Workout

Blast out of a rut with 100 reps per set. 100 rep sets can be used to shock the entire body for a week or two, or to bring up a lagging part.

Workout Summary

Build Muscle
Full Body
Intermediate
2
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

Workout Description

Maik Weidenbach

This workout deals with an incredibly scary rep number that was first made popular by Rory Leidelmeyer in the early 1980s: 100 reps per set. Yes, you read that right. I am suggesting that you perform 100 reps of an arm exercise. What?!

For decades, we have been told that 8-10 reps is the ticket to hugeness. This still holds true, but doing an occasional 100-rep workout achieves three things: it pushes your pain barrier, it gives you improved vascularization, and it increases the glycogen reserves within your target muscle. All this will set the stage for further growth.

Basically, the 100s can be used twofold:

  1. For a shock week or two to train the whole body in that matter or,
  2. To bring a lagging muscle group up to speed.

Since none us are happy with the size of their arms, I took a chapter from my book "30 Secrets for Bigger Arms" to help you up to speed.

For this workout, pick a weight that's about 30-40% of your regular training weight, and perform 40+ reps. After that, rest one second per rep minus 100. When you get to 50 repetitions, rest 50 seconds; when you’re at 99 reps, rest one second, etc. (If you cannot reach 40 reps during your first attempt, choose a lighter weight next time. Conversely, if you get to 70+ in the first attempt, go a bit heavier.)

Here is a sample workout for arms: one set of 100 each, 3 minutes between exercises:

  1. Incline dumbbell curls
  2. Decline triceps extension
  3. Cable concentration curls
  4. Triceps rope press downs

This would be a sample workout for a lagging muscle group, you can modify it for any muscle. I would stay away from free compound exercises and train mostly with machines since fatigue and pain reach a whole new level on this program (I have seen grown men struggle with 185lbs on the incline bench). 100 free squats can be potentially fatal, whereas 100 leg press will only make you run for the bath room. The idea of being stuck under the incline barbell is also not very appealing, I take the hammer strength in that case.

Now what about a whole body program? Here I would stick to two sessions a week, trust me it is plenty.

100 Rep per Set - Workout 1

  1. Leg Press
  2. Lat Pull Down
  3. Incline Bench Press
  4. Barbell Shrugs
  5. Dumbbell Lateral Raise
  6. Hammer Curls
  7. Cable Tricep Extension
  8. Leg Press Calf Raise

100 Rep per Set - Workout 1

  1. Rack Deadlifts (use straps)
  2. Cable Flyes
  3. Seated Cable Rows
  4. Seated Shoulder Press
  5. Pullovers
  6. Reverse Barbell Curl
  7. Overhead Tricep Extensions with Rope
  8. Weighted Crunches

As for supplements, I would use some BCAAs during the workout, maybe 200-300 mg of caffeine and 3 grams of l-tyrosine before the workout in order to increase the mental focus. You should drink plenty of water as well.

I would definitely not attempt the 100s on a low carb diet (if you can, more power to you). But since the purpose is to achieve a monster pump, low carb is somewhat counterproductive. My preference is to do a little carb/creatine loading leading up to the workout, something along the lines of 4 meals with 50 grams of carbs each plus 5 grams of creatine. If you workout in the AM, have a big sushi or pasta dinner.

Either way, give the 100s a try. They will stimulate new growth in your body. In addition, they will create a much greater mental toughness which will then spill over into your other workouts. Just do not be embarrassed if you are struggling with 80 lbs on the lat pull down.

Enjoy the five days of soreness afterwards!

Photo Credits:

Dennis Dean Photography

 

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About The Author
Maik is an Olympic-level swimmer who turned to muscle building. He is now an author, and one of the most sought-after trainers in Manhattan.

106 Comments+ Post Comment

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Posted Tue, 12/23/2014 - 23:23
MAP2010

Today was leg day and I did about 500 reps per workout.
You start off mid weight and do 100 reps then go up then do anther 100 reps
Don't worry about the count too much by the time you get close to your normal
Weight your body part will want to fall off stretching helps a lot for me. Do a 100 as far as you can you will know when you lower the reps when you cant do that amount any more "No Resting" just hit it all the way. Then move on to next workout. Mark Pendergraft

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Posted Sat, 10/18/2014 - 23:56
Andrew

A better thing to try is 10 sets of 10 with times between sets increasing as you need.

For example, let's say you can do 10 sets of a certain exercise 5 times with a minute rest, but on the sixth set you can only do 9. Then add 20 seconds to rest time and add as needed until you hit 2 minutes. Don't go past two minutes, if you go past two minutes then drop the weight.

You should be able to add weight and muscle pretty quickly doing this.

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Posted Sun, 08/24/2014 - 08:42
LES

I have recently been doing this workout prior to reading this article and i love it, its tough but 1 hour and your done and knackered, feel great and better than anything else i have ever done in 30 years of gym training.
I do 100 reps, if i can only get to 60, then i take a 10 second rest only ! and try to rep out some more, again a 10 second rest until the 100 rep has been achieved. I do 2 sets of legs, 1 set, chest, shoulders and back on the same day, then change to a different type of exercise for the same body part the next time i attend. You need to rest and only workout every 3rd day, ie you have 2 full days rest before repeating, rest is essential and sometimes not capitalised as the secret of growth !

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Posted Sun, 08/03/2014 - 13:27
Sid

Should I perform cardio on the off days of this routine, and if so, any suggestions?

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Posted Wed, 06/25/2014 - 06:07
Ashwinkumar Rahate

Excellent workout routine not only helping in muscle building but also drop down fat percentages

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Posted Mon, 06/23/2014 - 01:22
Tevin Cochran

I Didn't read everyone's comment, but i just want to know, can i work on the same muscle twice, for example, 100 reps on Bench press Monday & Tuesday? or is that bad?

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Posted Mon, 03/17/2014 - 11:48
Tero Eskelinen

Am I right? This could be only exercise what I do? Twice a week? Nothing else? This program looks really good for me. I have done now 12 weeks muscle mass 5 days / week, and thought this could be next one :) Aint it gonna do any harm if i do treatmill and cycling on "rest"days? I want burn litlle my fat and get muscle bigger.. Tell me is this right for me? :) Thank You

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Posted Mon, 03/10/2014 - 13:10
Gus

Maik , I love this workout . It's killer but it pushes you .

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Posted Wed, 03/05/2014 - 20:44
Todd Burlie

Just did workout A and all I can say is amazing! Loved it! Was looking for something new to mix it up and this was perfect. Can't wait to do the B workout I'd a couple days! Good job Maik!

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Posted Sun, 03/02/2014 - 15:06
JC

Can someone tell me how many sets per 100reps

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Posted Sun, 03/02/2014 - 07:04
JC

Recommended sets of 100 reps? Can this be an ongoing routine?

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Posted Tue, 02/25/2014 - 06:19
Mandels

How long will it take to see improvements?

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Posted Sun, 01/05/2014 - 09:44
seamus

how would i fit this into another workout like a 5 day workout ?

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Posted Tue, 11/05/2013 - 22:04
Big-T

Which one should I start with???????

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Posted Mon, 12/23/2013 - 03:06
Jeremy

Workout A(the first one listed) on Monday and the second workout on Thursday

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Posted Sun, 10/27/2013 - 07:25
Haziq

Done with my first trial for this full body 100 reps set and the result, Damn, its great dude. Thanks. Will add more lbs next session. Thumbs up. From Malaysia.

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Posted Thu, 09/12/2013 - 21:09
mani

Yes explain better
Monday=workout A and B
Thursday =workout A and B

OR

Monday = workout A
Thursday = workout B

?????????????????

Explain exactly please.

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Posted Wed, 09/04/2013 - 22:33
reed

do I do both or is that two different days?

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Posted Mon, 08/05/2013 - 22:34
Jason

Am I supposed to do workout 1 twice a wk and workout 2 twice a wk?

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Posted Thu, 06/06/2013 - 23:01
Craig

Hi Maik

just done this workout for the week....fantastic! but I'd like to ask is it normal then when you go back to you usual routine (in my case it is the 4day power/muscle/burn split) that it is really difficult the first time back?
I struggled yesterday, and I'm just wondering is this normal or is it just because of the shock to the body doing 100 reps, or is it from only working out 2 days?

anyway, thanks for a great workout!

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Posted Wed, 05/29/2013 - 08:59
David

This routine is killer. I did try and do something a little different with this and spread it out over 5 days. 2 exercises per day per body part. So Monday is chest, tuesday is back, wednesday is legs, thursday is shoulder, and friday is arms. Abs are mixed in tuesday and thursday. I am spent.

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Posted Wed, 05/22/2013 - 23:27
Nixon

Listen here guys, its not complicated. looks like were more worried about rest, sleep, and down time between sets. get in there get swole and feel a 100 rep set tear your muscle tissue down and grow it back bigger. Its all mental anyways.

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Posted Wed, 05/15/2013 - 05:54
Rasmus

No, unfortunately Steven.. This program is meant to boost your cooking skills - which is why you can find this program in the gastronomy section.

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Posted Tue, 05/07/2013 - 22:01
Duckstert

I 100 reps per set, it is awesome.. Sometimes more just depends.

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Posted Thu, 04/25/2013 - 07:19
Craig

Going to give this a try, but do you perform the workouts on consecutive days? I just read the 'enjoy the 5 days of soreness' and imagined back to back sessions.

Is this correct? Cheers.

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Posted Sat, 04/13/2013 - 07:17
duke

I have recently been coming to the conclusion that i need to start listening to my body more and not blogs and magazines, because everyone is different. but this was sick. i did the exercises shown for arms, but supersetted a bi and tri exercise with a shoorter rest. also did sets of about 30 20 1515 10 5 5. also did a preacher machine exercise with kickbacks. exciter for tom.

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Posted Thu, 04/04/2013 - 04:07
Darren

Just did day one with my training partner and have to say that it was the most enjoyable session I've done in ages! It was intense. My whole body was pumped and veins were popping. Thanks for the great routine.

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Posted Sun, 03/31/2013 - 22:24
Shawn Sparks

Hey malik. Im training for the canadian league for football and im tryna get bigger n stronger but keep my speed.. can you help me out pleaseit would be much apreciated.I

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Posted Thu, 04/04/2013 - 12:00
Maik Wiedenbach

Shawn, email me at maikcwiedenbach@gmail.com

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Posted Tue, 03/26/2013 - 06:09
Julous

Cant wait to try this in the A.M!

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Posted Wed, 03/20/2013 - 09:14
Maik Wiedenbach

Paul, glad you like it. keep me posted how you do
Maik

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Posted Sun, 03/17/2013 - 14:20
Paul

Hi Maik

I take my hat off to you , Sir. I tried this yesterday at the gym and haven't felt this pumped/worked out in months. Incredibly difficult but so effective. So i've decided to do the two programs once a month as my max -out time.

But definitely have some kind of "pre gym push" to get this done. I wouldn't try this when on a break from supplements/magic drinks.

Thanks for the article.

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Posted Mon, 02/11/2013 - 18:29
david

Anyone got a sample workout for chest and triceps?

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Posted Tue, 02/05/2013 - 21:44
hector

Can u do another workout in the same week as thiis one? Seems like 2 days a week is a lil. I'm barely going to try this workout. And wat days shouldd I do it. Thanks

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Posted Fri, 01/25/2013 - 16:36
Maik Wiedenbach

Michael: almost. You get to 40+ reps, then rest one second for every rep missing. I e you get to 50 reps, rest 50 seconds, do another 20 reps, rest 30 seconds etc. Not rocket science.

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Posted Fri, 01/25/2013 - 13:46
Michael Kastberg

This is how i understood it :)
your do 100 reps per exercise meaning youll do atleast 40reps the first set (or youll have to go lower in weight) and from there on out you do as many sets needed to complete the 100 reps..then move on :)

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Posted Thu, 01/24/2013 - 15:06
Ed

This work out is monster, my arms are throbbing with pump, good for a mix up

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Posted Wed, 01/16/2013 - 14:37
Evan

Yo, if I do 100 reps and then minus that by that 100 seconds, how am i supposed to rest???

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Posted Wed, 01/23/2013 - 07:16
Maik Wiedenbach

If you can 100 reps straight, the weight is too light. The article stats to pick a weight that allows you to get to about 40reps.

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Posted Sun, 01/13/2013 - 22:57
yura

Hello Maik , looks interesting..i first would like to try add 100-X FOR MY BICEPS /triceps day... do i do it once a week then ? or spread for 2 days ? Please advice.

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Posted Wed, 01/23/2013 - 07:17
Maik Wiedenbach

you can 100 reps for weak muscles once a week.

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Posted Sun, 01/13/2013 - 14:39
Mr. bcuzican

Hi Maik wiedenbach its 01-13-2013 @ 2:28pm. I just came up on your website cause I was looking for a new workout to do.And my question to you is can do this with pushups,pullups,situps as well.plus I hardly have time for the gym cause of works & my 4 kids. So i have free weights & a toining cord machine at home.Can I do the 100reps workout with what I have?

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Posted Wed, 01/23/2013 - 07:15
Maik Wiedenbach

Sure you can. 100 pull ups might be tough but it will work.
Maik

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Posted Fri, 01/11/2013 - 12:03
Miguel

Wow this workout is awesome I am so sore as promised. My only question is why aren't squats on the list?

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Posted Wed, 01/23/2013 - 07:17
Maik Wiedenbach

100 reps of free squats are tricky, but if you can do it, go for it.

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Posted Tue, 01/08/2013 - 23:54
Peter Mabone

ex swimmer turned trainer in new york.....

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Posted Thu, 01/03/2013 - 11:32
Jp

I dont understand if i am supposed to spilt those two workouts meaning work out the first one on a monday and then workout the sexond on a tuesday or give a rest day in between please any insight would be great.

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Posted Tue, 12/04/2012 - 01:56
J

This is awesome! It really actually works great! And wow no disrespect or insult specially iver the internet to some of this people in here who do not understand how to read and fallow instructions, seems like the gym is not for you then buddy... And props to those who do try and do it health and fitness is the bomb. Million times better health great look More money more women more power!

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Posted Thu, 11/29/2012 - 13:42
Maik

I am not sure if you can do this workout and 75 miles of cardio, but hey, if you can more power to you. Rep tempo: don't over think it. Yes, you can use it in a three-day workout plan, as long as you recover properly.

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Posted Wed, 11/28/2012 - 23:59
Aj

Can I use this workout and mix it in with a 3 day workout plan?