100 rep system to get past barriers?

[Pharm_Fed]

I was reading about this on another forum.

The poster said an old method of breaking past that point when your strength hits the wall is called the 100 rep system.

Say for example you are stuck at 900lbs leg press. Drop the weight to 90lbs and do 100 reps instead of your usual workout. Supposedly this activates the red muscle fibers and encourages them to rebuild stronger. He recommended to try this every other month.

Has anyone else heard of this or tried it? How well does it work?

 

[dorian123]

red muscle fibers what are those? I take it he means the slow twitch muscle fibers?

 

[Pharm_Fed]

Yeah, "red" aka slow twitch.

 

[dorian123]

you can give it a try i would have to say no-but I'm an advicator of HIT so the 100 reps system goes against what I do-slow twitch muscle fibers are for endurance not for strength...so they are less likely to hypertrophy than the fast twitch.

Though by doing the 100 rep method you might be able to force enough blood into the muscle to stretch the tissue. heard of this method also but there is no scientific data to back it up.

 

[Pharm_Fed]

Hmm, interesting. I'll see if I can find anything about it online somewhere...

 

[dorian123]

look at like this all the really big guys out there, Dorian Yates, Ronnie Coleman, Markus Ruhl, Jay Cutler. They all use some form of HIT. Cutler does use HIT but he also does moderately high reps (in the range of 20) in his final few sets to flush the muscle out.

 

[Pharm_Fed]

Yeah, thanks. I don't really know a lot about the benefits of HIT, I'll have to check into it.

 

[Spiderman]

Definitely check into HIT crg.

I have heard of the 100 rep theory before but have never tried it myself. What Dorian said makes sense, if you can somehow push so much blood into the muscles that it stretches both them and the fascia around them more than you do with your regular workouts, it will give them more room to grow.

Best way to find out if your stuck is to try it and let us know. lol

 

[Pharm_Fed]

Lol. Yeah, I'm not stuck right now as I have been making good strength gains and with my IGF one the way hopefully I won't hit a wall anytime soon. If I do I will give it a try and report back though

 

[Get_Swole]

never really heard of it. I guess it could work. If you end up doing it keep us posted to see if it helps.

 

[dreww]

i wouldnt do it once a month, but maybe once or twice a year. in theory, it could help stretch the fascia as others stated.