Ive recently stumbled across the superhero workout by CT and was a little confused by the 1x100 exercises such as Bench press lateral raises. Article states 1set of 100 reps, taking pauses if needed. So how do you approach this? Start with a weight u can get 50reps with then take a rest and try to finish it off?
Thanks
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heaviest weight possible
100 reps
by any means necessary sets of 10, 5,17,2, 42…just hit that number
Its kinda weird seeing laterals prescribed that way (to me) because I’ve only used that type of thing for cleans,deads,bench (30 or 40 reps broken into doubles,triples,singles over a few hours)
like, I said, just hit 100 by any means necessary with a Challenging weight and clean form
very light for recovery purposes, blood flow etc…
When I was introduced to Weight Training, by my Mentor/Uncle. He suggested stuff like this right away.
The way, my Mentor/Uncle meant 1x100, was, like CR, up there says.
If you need 20 sets, you need 20 sets. Just work on cutting off the number of sets it takes you, week after week, and THEN work on cutting down your rest time. Then progress ( after hitting 1x100 ) on your form. You should be able to do 1 x 100 soon enough. Last add some weight.
I don’t know what CT meant, though. Use super light weight? Or the above?
I would think CT meant, 1 x 100, RIGHT AWAY, which means super light weight to me.
I don’t really know, I can’t speak for CT.
I like my Uncle/Mentors’ system. I actually do that with some things.
The Superhero workout was a precursor to the HSS-100 program. I’ll quote the relevant part from that article:
Exercise 4: 100-Rep Set
The final exercise of the workout is a “flushing” set of 100 repetitions. Ideally you’d complete the 100 reps without any rest, but at first, while you build up your work capacity, it’s okay to take a few 3-5 second pauses during the set.
The purpose of this set isn’t to stimulate hypertrophy directly, but rather to enhance recovery from the previous workload. The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons.
It’ll also help get rid of the metabolic wastes accumulated during the workout. Plus, systematic use of very high rep sets can increase muscle capillary density (more blood vessels going to the muscles) which will further enhance recovery capacity as well as work capacity.
There will still be a minimal hypertrophy effect from such sets, mostly in the slow-twitch muscle fibers. While athletes don’t want that, bodybuilders who are only interested in size will accept any added hypertrophy they can get!
It’s 100 rep no pause with very light weight No effort is needed, no force. You got to do it in the exact opposite way of ‘‘the perfect rep’’