Skip to content

One Hundred Rep Workout: Add an Inch to Your Arms With 100’s

“Back in the early 80’s when I first started out training, I would see pro athletes training in this hardcore gym, occupationally they would do this 100 rep training method, I can tell you …it was insane to see these guys go through this type of training..Yelling, screaming as if they were in agony, then when they finish the set, they collapsed to the floor with great joy of excitement on achieving the ultimate pump set. Wow, that was what I needed to experience”.

One HUNDRED reps! It may sound crazy, but it’s pretty simple: 1 set of a hundred reps, Simple and yet challenging. For decades, we have been taught 8-10 reps are the ticket to hugeness. This still holds true, but doing an occasional 100-rep workout achieves magnitude. The addition of lean muscle mass does not always come easy, especially if you have been lifting for awhile. Sometimes it’s necessary to resort to more advanced training protocols to kick-start your body again and start seeing new gains. Some use the 100 reps as a shock to the system; others use it to bring a lagging muscle group up to speed. It can also be used as brutal Finishers to any workout.


This workout is not for the faint of heart, but if you give it a try, you’ll realize that it is one of the best plateau busters there is.

It pushes your mental pain barrier so you’ll be capable of performing at a higher intensity during your other workouts.

High reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release there nutrients to the rest of the cells in the body.) When you perform a 100 reps, your body responds by increasing density in the target muscle that lays the groundwork for future muscle growth. So keeping the tiny blood vessels with better blood flow, will release better nutrient absorption into your muscle cells, to get the maximum out of your workouts.

It increases the glycogen reserves within your target muscle. Muscle glycogen is the storage form of carbohydrates in the body, and this is what powers you throughout your workouts. When it becomes depleted, you will not physically be able to continue, as the body will be exhausted however a larger glycogen reserve allows for a higher training volume going forward.


Choose your body part or parts and pick your exercises, do one set (100 reps) per exercise. Throughout the years, I have personally engaged in the 100 reps program more than several times each year. Because have I achieved a higher level of muscle duration and endurance; I like to use two body parts at a time such as chest and triceps doing 1 set (100 reps) per each section of the muscle.

How much you accomplish depends on your level of experience with weight lifting. If this is your first time trying this technique, start out slow by only training 1- 2 body parts and only do 1 exercise per body part, choose a weight light enough to hopefully get you through one hundred full range repetitions. You may increase the intensity (weight) only when you can complete one hundred full range repetitions.

Previous article Fitness Can Save Your Life