Hey Paul,
Do you have a recommendation of exercises per body part that you rotate your 100 reps with?
Also, do you typically only use the one exercise you’re completing the 100 reps for to work that body part on a given day…i.e. no direct bicep work, but doing 100 st bar curls?
Thanks
usually…
plate raises (front)
barbell curls (empty bar)
leg curls (with small dumbbell held between feet)
band pushdowns (light band as this gets nasty)
band press (band around your body, again a light band)
lunges (these are done more “broken” rather than 100 non stop)
band pull aparts
As you can see, lots of band work or super light dumbbell stuff. With 100 reps it can get tough around the 40-50 rep mark if you get a bit over zealous.
I often do the 100 reps with the empty bar AFTER my other biceps work now.
Ah, was trying to figure one for the tri’s that won’t fry my elbows; didn’t think about using bands.
Say you’re doing a push/pull/legs split…are you more apt to add just one 100 rep exercise per day as opposed to muscle group? I.e. band pushdowns on push day, but not in addition to front raises or band press. Or, is that mostly dependent on your overall volume?
Thanks again
Generally I do the main movement, then I do the next movement, which is a support movement usually within the protocol of the SSP. After that I will often do rep sets of 50-100 reps for whatever movements I have left.
Hi Paul,
I’m looking for a full body band and or body weight workout to rotate in after every 1-2 heavy weight bsrbe programs to give me a break for 3 weeks or so…should I just do those listed above? And if I’m doing 5x5 in my barbell stuff what should my rep/set be with these (and 3 days per week right?
My go to bodyweight movements are always lunges, dips, chins, push ups, etc the basics. I don’t even add bands on these as I just crank out a ton of reps. Bands offer up a ton of options of course but there’s so many in there I wouldn’t know where to start.