Hi CT,
Do ultra high reps, such as 3 x 100 enhance recovery? I’m talking adding them to supplement my training regimen, wouldn’t go overboard nor to failure, I’ve just heard they are very effective agains soreness. But I’ve also read muscle soreness isn’t a good indicator of whether your muscles have recovered or not.
What do you think? Thanks!
[quote]GetBigs wrote:
Hi CT,
Do ultra high reps, such as 3 x 100 enhance recovery? I’m talking adding them to supplement my training regimen, wouldn’t go overboard nor to failure, I’ve just heard they are very effective agains soreness. But I’ve also read muscle soreness isn’t a good indicator of whether your muscles have recovered or not.
What do you think? Thanks![/quote]
I’ve used sets of 100 in the past (see my HSS-100 article). They can help with recovery especially if you are using a proper peri-workout protocol pre and during your training: for ultra high reps to work you need to have nutrients already in the blood since the ultra high reps work mostly by increasing blood flow to the muscles and if the blood is loaded with nutrients you have a much greater effect.
You only need one set, 3 is too much: you will just burn more glycogen without much increase in nutrients uptake by the muscles.
Soreness is not a good indication of your recovery status nor is it a good indication that you had a good (or bad) workout. However inflammation soreness could be a sign that it’s best to way before training muscle again.
[quote]Christian Thibaudeau wrote:
[quote]GetBigs wrote:
Hi CT,
Do ultra high reps, such as 3 x 100 enhance recovery? I’m talking adding them to supplement my training regimen, wouldn’t go overboard nor to failure, I’ve just heard they are very effective agains soreness. But I’ve also read muscle soreness isn’t a good indicator of whether your muscles have recovered or not.
What do you think? Thanks![/quote]
I’ve used sets of 100 in the past (see my HSS-100 article). They can help with recovery especially if you are using a proper peri-workout protocol pre and during your training: for ultra high reps to work you need to have nutrients already in the blood since the ultra high reps work mostly by increasing blood flow to the muscles and if the blood is loaded with nutrients you have a much greater effect.
You only need one set, 3 is too much: you will just burn more glycogen without much increase in nutrients uptake by the muscles.
Soreness is not a good indication of your recovery status nor is it a good indication that you had a good (or bad) workout. However inflammation soreness could be a sign that it’s best to way before training muscle again.[/quote]
Thanks CT. And how do I differentiate those two kinds of soreness?
Edit: Also, can this method be used constantly? That is, after my workout for the given muscle group?
[quote]GetBigs wrote:
[quote]Christian Thibaudeau wrote:
[quote]GetBigs wrote:
Hi CT,
Do ultra high reps, such as 3 x 100 enhance recovery? I’m talking adding them to supplement my training regimen, wouldn’t go overboard nor to failure, I’ve just heard they are very effective agains soreness. But I’ve also read muscle soreness isn’t a good indicator of whether your muscles have recovered or not.
What do you think? Thanks![/quote]
I’ve used sets of 100 in the past (see my HSS-100 article). They can help with recovery especially if you are using a proper peri-workout protocol pre and during your training: for ultra high reps to work you need to have nutrients already in the blood since the ultra high reps work mostly by increasing blood flow to the muscles and if the blood is loaded with nutrients you have a much greater effect.
You only need one set, 3 is too much: you will just burn more glycogen without much increase in nutrients uptake by the muscles.
Soreness is not a good indication of your recovery status nor is it a good indication that you had a good (or bad) workout. However inflammation soreness could be a sign that it’s best to way before training muscle again.[/quote]
Thanks CT. And how do I differentiate those two kinds of soreness?
Edit: Also, can this method be used constantly? That is, after my workout for the given muscle group?[/quote]
It’s kinda hard to explain the difference. Inflammation soreness is more distal (closer to a joint) and a bit sharper in sensation. Regular muscle soreness would leave a muscle feeling tight and only have a small sensation of discomfort.
Yeah it’s something you can use on a regular basis… when done over the long run it can actually increase capilarisation toward the muscle, which will over the long run increase your recovery capacity (among other things).
Thank you very much CT!
I just read the HSS-100 article. Pretty awesome stuff! While I am more into doing the strength stuff than bodybuilding at the moment, I would like to try adding the last 100 rep sets in for recovery purposes. I mean, what the hell, all the other stuff CT comes up with works great!
In the article no mention is made of what exercise to use for the 100 rep set and what loading. So, lets say it is squat day, do I just do 100 bodyweight squats; deadlift day 100 deadlifts with the bar; bench day 100 reps with bar or light dumbbells etc?
Edit: Oh, and should the 100th rep be about to failure or should you have, say, another 50 reps in the tank (although I suspect that after doing a straight 100 reps of anything I am going to want to stop).
[quote]irfhdah wrote:
I just read the HSS-100 article. Pretty awesome stuff! While I am more into doing the strength stuff than bodybuilding at the moment, I would like to try adding the last 100 rep sets in for recovery purposes. I mean, what the hell, all the other stuff CT comes up with works great!
In the article no mention is made of what exercise to use for the 100 rep set and what loading. So, lets say it is squat day, do I just do 100 bodyweight squats; deadlift day 100 deadlifts with the bar; bench day 100 reps with bar or light dumbbells etc?
Edit: Oh, and should the 100th rep be about to failure or should you have, say, another 50 reps in the tank (although I suspect that after doing a straight 100 reps of anything I am going to want to stop).[/quote]
Go with more of an isolation exercise or a movement with minimal posture control involved… for example on squat day, hack squats or leg press would work
could you do 100’s and over train before vacation?? I use vacation as my out of school detox away from the kids time to hike, eat and let the joints and low back relax. Too close to 50 years old get in one last run at my best shape ever?.
Chad Waterbury layed out a method for doing such sets. Accidentally stumbled upon this today and seems like a great way to increase recovery and boost lagging muscles.
[quote]markusofrapid wrote:
could you do 100’s and over train before vacation?? I use vacation as my out of school detox away from the kids time to hike, eat and let the joints and low back relax. Too close to 50 years old get in one last run at my best shape ever?.[/quote]
Not likely… 100’s have little impact on the nervous system, which is the no.1 reason for overtraining from lifting. You can have overtraining via too much volume but this happens mostly from endurance training… and in bodybuilding/lifting high volume has to be combined with neurally intense work or work that leads to a chronic inflammation to possibly cause overtraining, and 100’s aren’t in that category.
The only way to “cause overtraining” by adding 100’s would be to be on a very very low carbs/calories diet… but then again it isn’t really the 100’s that would be the main cause.
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