Hell, every other training method has its own support group, and from what I’ve gathered on this message board, a lot of people are using the 100 reps program. I know there was a post on this subject a while back, but I think we should have an update. I figured we could share our experiences and results. I’m doing pushups and calf raises (barefoot on my carpeted stairs–thanks for whoever made that suggestion). I do five 20-rep “sessions” split up throughout the day. My results are nothing short of phenomenal. My calves are slowly but surely responding with some new growth. But my chest! Damn! It feels pumped 24/7 and looks much much much fuller. Waterbury…you da man! What exercises are you doing and how are your results?
Well, on tuesday I did 75 bench presses and 75 pull-ups. The bench presses were easy, but the pull-ups were torture. I’m still sore. Maybe I’ll do 100 next time.
it might have been me who told you, but i too am doing 5, 20 rep sessions of barefoot calf raises (on carpeted basement stairs). i finished my 8 weeks, and for the past two weeks i have started training my calves 3 times a week (monday, thursday, saturday), and i have made gains every workout. not only have i noticed the size in my calves, but a lot of other people are noticing (FINALLY!! ive had a bitch of a time getting them to grow.) and yeah, just like yours, 24/7 pump, and they stay pumped for like an hour longer then my other muscles after a workout. so lets see where 3 times a week takes me by the end of the summer! (i recentely posted a thread on this if you want to search for it.)
I thought about whether to post this or not, because I wasn’t sure if people would flame the hell out of me and call me a liar, but I’ve been doing the 100 rep a day protocol with pushups since May 28th…since then, my chest measurement has gone up 1.5". I have not seen the increase in my flat or incline pressing strength that others have seen, but I am obviously blown away by the hypertrophy results I have gotten.
I’m going against Chad’s advice. I got such good results from the push-up portocol, that I have added a bicep and forearm 100 rep workout along with the push-ups. Chad said this might cause overtraining but what I’ve seen so far has been great. My curls have increased, and my forearm fatigue on deads and pull-ups is slowly leaving (after it always my weakpoint). The bench is still getting better too. God, I love the 100 reps!
I did 5 sets of 20 push-ups a day for about 7 weeks while on a strength routine. My strength on bench and dips went through the roof, a network of veins appeared on my front deltoids and across my upper chest, muscle soreness practically disappeared in those areas, and the pecs got bigger, although I didn’t measure them. Now I am doing 33 reps 3 times a day for triceps and traps. The results haven’t been as dramatic, but muscle soreness disappeared almost immediately. Combined with Don Alessi’s trap routine, my traps are starting to grow quite a bit. To anyone who isn’t using this routine, WHY NOT?!
I was wondering how long have you guys been doing this 100 rep a day workout? Is it helpul at all after you’ve been doing it for say three weeks or is it just useless? Also, what exercises have you guys been doing?
Brent, I’ve been thinking about doing the same thing (adding biceps and forearms). So let me get this straight. You are currently doing 100 reps of pushups, bicep curls, and forearm work? What is your split? The reason I ask is I’m wondering if you do forearm work on the day you do back. Glad to hear people are having such great results from this program. And to those of you who aren’t doing this: why the hell not?
Great news guys! I like that each of you have your own personalized routine, (some perform 5 x 20 others perform 3 x 33) and you are all getting results. It is simply one of the best discoveries I have made in training to help with size and recovery. Please keep posting your results to let everyone know it works and is not just another useless program with false promises.
You guys make it all worthwhile, keep it up!
I’m doing 5 sets of 20 for chest, biceps, and forearms. I’m doing Joel’s 5x5 program with the three day split, so I am doing forearms on the same day as back. Just a little more news on the 100 reps. I’ve been doing the push-ups with my feet elevated, and I used a weight today for my 5x5 that was about my max four weeks ago. Amazing.
I was wondering what you think is the max number of body parts that you can employ th ehundred rep protocol on is? SInce I have started doing pushups and curls I have noticed amazing results in my chest and arms plus love the all day pump I get. I would like to employ it on as many body parts as possible without experiencing diminished returns. In my case my upper body sucks a fat one whereas my lower body has always been decent.
Starting with 100 push-ups today. Will do 5x20 each day. I’ll keep you posted on my results.
I prefer no more than 2 bodyparts on any given phase but I know trainees who have used it for 3-4 bodyparts with great success. I can’t tell you what would work for you since it is so individualized (recovery, etc.). Experiment with 3 before jumping into 4. Good Luck!
I have started the 100 reps for forearms and calves, will tell yall how it goes. My quest is that if i wanted to do abs I would probably do upper and lower at the same time. Would i overtrain em if i did 10/hr for upper and lower? Or should i split it up, 5situps/5leg raises.
I’ve been doing sit-ups (4x25) and though, I really don’t believe in spot reduction, I certainly have noticed the tightness in my midsection. Add to the fact that I have always been scared of deadlifting past 300, but I just tried it for the heck of it–did 350 @150 lb bodyweight for 2 reps (I think I could do it for 3 though), and this was during warm-up. Puzzled? Well, I am using Chad’s suggestion of overshooting the weight as warm-up. Anyway, with all your raves on the pushup, I might just try that one soon, guys. Thanks CHAD! U da man!
I have been doing handstand pushups and close grip pushups 4x25 everyday, except when I train shoulders and tri’s. I have noticed increased thickness in my shoulders and triceps. I am going to switch over to calves and biceps this week.
Will doing the 100 rep program make you slower. I want to be able to run faster, I sprint often, will doing 100 reps with sprinting slwo me down?
No way! If it made you slower I would have dropped this method a long time ago. My clients seek speed! Anyway, your speed will come from your higher intensity maximal/speed training sessions each week. Good Luck!
Excuse me, but where is this program posted?
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To me this sounds like a good protocol for Myostat. What does everyone else think? Chad?