The 100 Repetitions Workout

According to the dictionary of the Spanish Language, a workout is a set sequence of instructions that is part of a program and that can be used repeatedly. In sports, the instructions are exercises. There are many routines specially designed to balance a full-body workout like the 100 repetitions workout.
The 100 Repetitions Workout

Last update: 19 August, 2018

When you start exercising or when you’ve been involved with exercise for a while, you’ll look for ways to spice up your routines. You’ll choose workouts that are effective and manageable, while reaching new goals and overcoming challenges. This is where the 100 repetitions workout comes in.

That being said, as your body gets stronger, you’ll need something a little more challenging. It sounds tough, and it is, but it’s so worth doing. If you like a challenge and want to prove you’ve got what it takes, the 100 repetitions workout is a great way to put your body to the test. Find out more below!

The 100 repetitions workout

The 100 repetitions workout became popular in the 80s thanks to bodybuilder, Rory Leidelmeyer. Sure, it’s a lot of repetitions! Therefore, it’s important to avoid doing this workout for more than two weeks in a row. That way, you’ll prevent over training your muscles.

woman on mat straining with others resting

Doing the 100 repetitions workout will make your muscles grow and become stronger, so that you can have the body you’ve always dreamed of. If you haven’t done this many repetitions for a specific exercise before, you can split them up. What’s crucial here, is just reaching the 100 repetitions. It’s also important to keep the following in mind:

  • Don’t do the 100 repetitions workout for every muscle, in a single day. This routine is quite challenging for your muscles. As such, we recommend that you choose two muscle groups to work on, per day. For example, you could work your abs and chest muscles, or glutes and biceps.
  • Don’t overdo it if you can’t finish them the first time. It’s essential to draw a line between effort and risking muscle loss. This means that if you feel exhausted but you are able to complete the routine, you’re fine. But if you feel that your muscles can’t take any more, it’s better to stop before tearing or hurting a muscle.

Muscles under construction

There are different ways of doing the 100 repetitions workout. You can try out the exercises and choose the ones you like the most, or alternate between them. What changes is the pace at which you’ll do them, since you’ll still be aiming for 100 repetitions.

people dancing in a gym studio 100 repetitions workout

If possible, complement this workout with cardio. You can do a HIIT or Zumba session followed by the 100 repetitions workout. It’s good to do it this way, since the cardio will warm up your muscles and they’ll perform better.

There are three ways of doing this routine:

  • 50 repetitions in the morning or afternoon – 50 repetitions in the afternoon or at night (6 hours after the first 50 repetitions).
  • 25 repetitions every half an hour, until you’ve reached 100.
  • 10 repetitions every hour, until you’ve reached 100.

Focus on your muscles

Now you’re probably asking yourself, 100 repetitions of what? Simple; once you’ve chosen the muscle group you’d like to target, choose exercises that focus on those areas. For example, if you choose glutes and biceps, do squats and push-ups. What’s important is that you use the muscles you want to target.

Here are some suggestions on the exercises that you can do according to your different muscle groups:

  • Chest: pull-ups, Australian pull-ups
  • Adductors and glutes: sumo squats, jumping squats
  • Abs: leg raises, push-ups
woman doing pushup with trainer

Always be careful when doing challenging workouts. So, if the routine is very difficult, you’ll tire more quickly, meaning that you’ll need to rest more so that your muscles can properly recover.

You also have to pay attention to your diet. Try to eat protein and food that gives you energy. If you’d also like to increase muscle mass, you can complement this workout with supplements.

Remember not to overdo it, add on some cardio, and don’t give up. Doing 100 repetitions can sound difficult but it’s worth seeing how you can improve your body’s appearance and overall health. Now go and give it your all!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.