This post is for you if you've recently experienced a training plateau and would like to learn how to overcome it without feeling disheartened or giving up on regular exercise.
Provide your muscles with new motivation to grow
The point at which you cease seeing noticeable effects from your workouts is known as a training plateau. Even though it can be a terrible experience, it's pretty normal and shouldn't upset you too much to reach a plateau.
Everybody occasionally hits a plateau, so if it hasn't occurred to you yet, you're either still a rookie or extremely lucky.
Being in a rut can happen for a variety of reasons, including overtraining, undertraining, consuming an excessive amount of food, or having lost the ability to add more weight to your sets.
Regardless of the cause, your body has likely grown accustomed to the stress you put on it or the caloric intake you've been maintaining for some time. All you need to do is change things up a little bit by giving your stale muscles a new growth stimulus that will maximize the anabolic processes.
The 100-rep exercise
Depending on your goals, levels of endurance, and expertise, 50 or 100 rep sets are one of the most effective ways to break past a training plateau.
You will increase your high-intensity performance and push your mental pain barrier with this kind of exercise. There are two methods, both of which are equally successful at encouraging the creation of new muscle:
Workout variant #1 for 100 reps
Use a weight that will let you do 25 reps in a row with perfect technique (choose a weight that is 70% of your 10-rep maximum for maximum hypertrophy).
Rest for 15 seconds after the 25th repetition.
Rep until you hit failure, then take another 15-second break.
Once you've finished 50, carry on in the same way.
If you're feeling motivated, increase your rest intervals to 20 seconds and complete 100 repetitions.
Aim to finish all reps in 6 subsets or fewer, whether you choose the 50-rep or 100-rep objective.
Make sure to raise the weight the following time you execute a 100-rep set.
Workout variant #2 for 100 reps
40 repetitions in Set 1, then 60 seconds of rest
Set 2: 30 repetitions, 30 second break
20 repetitions in Set 3 with a 10-second break
Ten repetitions in Set 4
Workout advice
Each muscle area that needs to be sped up can benefit greatly from the 100 rep workout. You can use this plateau-busting strategy for targeting certain muscle parts even if you don't have any plateaus to break through.
Use your weak muscles to accomplish a big set of five exercises with 20 repetitions each. While you're at it, try to finish all 100 reps in 100 seconds.
Here's a terrific example finisher for a 100 rep set:
Leg press: 100 repetitions with the least amount of rest
Lat pulldown: 100 repetitions with the least amount of rest
100 reps of the hammer bench press with the least amount of rest
Swing the kettlebell 100 times.
This is a sample 100-rep workout for the back and chest:
Presses with an inclined hammer: 100 reps, 3 minutes of rest
100 reps of seated cable rows with 3 minutes of rest
Cable flyes: 100 reps, 3 minutes of rest
100 reps of lat pulldowns with a 3-minute break
100 pushups, then 3 minutes of rest
Plan your workouts so that the large 100-rep sets don't impede the muscles' ability to recuperate from the workout you did the day before. It is recommended to employ the 100-rep approach as a finisher if increasing strength is your main goal.
For instance, after finishing your usual chest exercise, execute 100 reps of the hammer bench press if your focus is on the chest. And finish your usual workouts each day with 100-rep sets if you want to burn the most fat possible.
Feel free to experiment with this method until you get the desired results because it is both flexible and effective. Just be careful not to let up; if you want those muscles to expand, you must exert your absolute best effort!
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