200 rep destroyer set

We don't get many threads about training so I figured I would start this. Obviously anything training related has probably been done 1001 times before. That still doesn't stop be creating new training protocols to keep things different and fun/horrible

Here is just an idea for anyone wanting to spice a workout up and really go for it. I am not saying your gains will be great or it will add inches but you get the idea.

Anyway it's best using this technique on a machine... hammer strength being perfect. It could be used on anything but I wouldn't do it for movements such as barbell squats or deadlifts. So far I have done it on hammer strength low lat row, hammer strength chest press and lateral raises. 2moro I plan to do it for leg press.

It's a finisher move or even a workout in itself for some as this will have a massive impact on your targeted muscles and cns. The pump you get is incredible.

Pick a weight you can get about 20 to 30 good controlled reps from. Go to complete failure and try not to let yourself have more than 10 seconds rest ever (5 secs being your aim). So you may get 25 then 15 then 10 then 5 then 3 then 3 and so on. On lat rows I was literally getting 2 to 3 reps for about 30 sets until I got to the 200 total.

No fast paced crappy reps they need to be controlled. It takes mental strength when you are destroyed after 50 reps and know you have 150 to go but it's a great feeling. If anyone decides to try it let me know how it goes

Different and fun/horrible is right! How did leg presses go?

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wow that does sound interesting. I like it! I want to try it on an arm day movement.

Ive been injured for a long time now, both elbows bad and am forced to light reps on pushing exercises. Like 50 reps, then pyramid to 40,30 and so on. 50 reps is a killer. Plus I believe you can build muscle and maintain with high reps. I tell my younger trainees to go heavy during thier younger yrs, but later, past 40 for example, go lighter, easier on joints etc plus still build muscle

Sound brutal im gona try it on arms bet i wont be able to wipe my own ass next day

I posted this on another forum and guys reacted like I was literally stating 200 reps is the best way to build muscle It's just a bit of fun but can be hugely effective when done right. IronGame I ended up doing 100 reps on leg press and 100 reps on leg extensions (after warm ups) for my entire quad workout. I couldn't get my shorts on after showering as my quads were that pumoed up.

Tonight I went up to 6 plates a side for shrugs then lowered to 3 plates and done 100 rest paused reps. For chest on Wed I done 100 reps on hammer strength press with 2 plates a side to finish my workout. These sort of techniques can be great and I am loving them.

One important note is when I say such high reps some guys assume I am doing very light weight but it's far from that. If doing 100-200 reps I tend to pick a weight I am going to fail at around 30. Then I rest 5-10 secs tops and go again and again. For the shrugs I was getting 8-12 reps most times but 3-5 reps after some breaks. The chest press was about 5-10 reps after most breaks. Although for the lat rows I literally must have done about 2-4 reps about 30 times

Earlier today I was on facebook and noticed Ben Pakulski had posted this...

Monster Calves Monday! YOU asked for it. Here you go! Your next calf workout.
On any calf machine:
Pick a weight you would normally do 10 reps with.
Now do 100 reps in the shortest amount of time possible.
Simple, effective, and painful.
Embrace the burn!

He is one of the pro's that really knows his stuff when it comes to training. I have learnt a lot from his videos over the years and that's why I followed him on facebook. This is the sort of thing I do a lot. My calves need all the help they can get but this sort of technique has helped them more than your standard training you see most do. I really need to punish them to get them to change. Obviously you don't do this sort of stuff every workout but it's good to do to really shock the muscle into growth.

Elvia1023 said:

Earlier today I was on facebook and noticed Ben Pakulski had posted this...

Monster Calves Monday! YOU asked for it. Here you go! Your next calf workout.
On any calf machine:
Pick a weight you would normally do 10 reps with.
Now do 100 reps in the shortest amount of time possible.
Simple, effective, and painful.
Embrace the burn!

He is one of the pro's that really knows his stuff when it comes to training. I have learnt a lot from his videos over the years and that's why I followed him on facebook. This is the sort of thing I do a lot. My calves need all the help they can get but this sort of technique has helped them more than your standard training you see most do. I really need to punish them to get them to change. Obviously you don't do this sort of stuff every workout but it's good to do to really shock the muscle into growth.

Click to expand...

Awesome