El Animalus
Dutch Bodybuilder
- Lid sinds
- 7 dec 2008
- Berichten
- 665
- Waardering
- 11
Droog trainen
- Topic starter Yeahbuddy
- Startdatum
- Recente activiteit Recente activiteit:
- Reacties 101
- Weergaven 6.524
- Volgers 2
-
- Tags
- droog trainen trainen
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
100 rep training is een supergoeie manier om je spieren te schokken! Ikzelf doe dit 1x per 2 maanden, vind het wat overkill anders. Pec-dec machine is ook ideaal voor 100"en
Het schokt behoorlijk ja. Dit is de eerste keer dat ik deze methode gebruik, dus hoe snel het herstel gaat, moet nog blijken. Ik wil het lang genoeg volhouden om te kunnen meten in welke mate het kracht-uithoudingsvermogen toeneemt. Hiertoe zal ik steeds dezelfde oefeningen blijven doen, om de trainingen vergelijkbaar te houden. Training van vandaag:
Dinsdag 21-7-09: Rug/biceps
Barbell row
63 reps x 30 kg - 37 sec rust - 22x30 - 15 sec rust - 15x30
Close grip pulldown
100x25
Barbell curl
73x12,5 - 27 sec rust - 27x12,5
Hammer curl
75x6 - 25 sec rust - 25x6
Cardio: 30 min crosstrainer
Dit was al een betere training, alleen de barbell row was net iets te zwaar. Met 27,5 kg had ik de 100 wel met 1 pauze gehaald. Close grip pulldown kan een stukje zwaarder. De hammer curl heb ik met twee handen tegelijk gedaan, zodat als de linker arm eerder uitgeput is dan de rechter, ze toch hetzelfde aantal reps hebben gedaan. De curls ga ik de volgende keer niet verzwaren, maar probeer in 1 keer 100 reps te doen.
100 rep training is een supergoeie manier om je spieren te schokken! Ikzelf doe dit 1x per 2 maanden, vind het wat overkill anders. Pec-dec machine is ook ideaal voor 100"en
beter verdiep je jezelf in training.
El Animalus
Dutch Bodybuilder
- Lid sinds
- 7 dec 2008
- Berichten
- 665
- Waardering
- 11
beter verdiep je jezelf in training.
Weet wel hoe ik men trainingen moet opbouwen hoor don't worry
Voor mij zijn die 100 setjes is een leuke manier om 1x om de zoveel tijd de sleur van de gewone training te doorbreken en het hele lichaam eens goed op te pompen en de dag nadien alles nog is voelen pijn doen
Is niet een manier die ik zou aanraden meermaals per week te doen, overkill..
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Dinsdag 28-7-09: Borst/schouders/triceps
Veel rustdagen nodig gehad door de langdurige spierpijn van het 100-en. Hopelijk valt het deze week wat mee met de spierpijn... Dit was de training:
Incline dumbbell press: 80 reps x 10 kg - 20 sec. rust - 20 x 10
Bench press: 75x20 - 25 sec. rust - 25x20
Lateral raises: 60x4 - 40 sec rust - 25x4 - 15 sec rust - 15x4
Dit is duidelijk te zwaar ---> volgende week 3 kg pakken
Seated dumbbell press: 75x6 - 25 sec rust - 25x6
French press: 70x12,5 - 30 sec rust - 30x12,5
Close grip bench press: 75x17,5 - 25 sec rust - 25x17,5
Cardio: 30 min crosstrainer
Betere training dan vorige week, dit zijn de juiste gewichten voor deze oefeningen in deze volgorde (behalve lateral raises). Linker triceps verzuurt veel sneller dan rechts.
Veel rustdagen nodig gehad door de langdurige spierpijn van het 100-en. Hopelijk valt het deze week wat mee met de spierpijn... Dit was de training:
Incline dumbbell press: 80 reps x 10 kg - 20 sec. rust - 20 x 10
Bench press: 75x20 - 25 sec. rust - 25x20
Lateral raises: 60x4 - 40 sec rust - 25x4 - 15 sec rust - 15x4
Dit is duidelijk te zwaar ---> volgende week 3 kg pakken
Seated dumbbell press: 75x6 - 25 sec rust - 25x6
French press: 70x12,5 - 30 sec rust - 30x12,5
Close grip bench press: 75x17,5 - 25 sec rust - 25x17,5
Cardio: 30 min crosstrainer
Betere training dan vorige week, dit zijn de juiste gewichten voor deze oefeningen in deze volgorde (behalve lateral raises). Linker triceps verzuurt veel sneller dan rechts.
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Donderdag 30-7-09: 100 rep training Rug/biceps
Barbell row: 75 reps x 30 kg - 25 sec. rust - 25x30
Close grip pulldown: 75x30 - 25 sec rust - 25x30
Barbell curl: 100x12,5
Hammer curl: 80x6 - 20 sec. rust - 20x6
Vooral bb curl is goed gegaan: 27 reps meer met hetzelfde gewicht dan vorige week. Volgende week pak ik 15 kg voor 100 reps! De rest nog even niet verzwaren. Bb row met 1 pauze nu ipv 2, dus dat gaat ook goed.
Barbell row: 75 reps x 30 kg - 25 sec. rust - 25x30
Close grip pulldown: 75x30 - 25 sec rust - 25x30
Barbell curl: 100x12,5
Hammer curl: 80x6 - 20 sec. rust - 20x6
Vooral bb curl is goed gegaan: 27 reps meer met hetzelfde gewicht dan vorige week. Volgende week pak ik 15 kg voor 100 reps! De rest nog even niet verzwaren. Bb row met 1 pauze nu ipv 2, dus dat gaat ook goed.
Laatst bewerkt:
- Lid sinds
- 3 jul 2009
- Berichten
- 13.006
- Waardering
- 1.151
- Lengte
- 1m90
- Massa
- 88kg
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Ja het valt niet mee. Feitelijk doe je maar 1 set per oefening, dus het lijkt niks. Toen ik begon dacht ik 2x per week alle spiergroepen te doen, maar 1x per week is het maximum voor mij. Ben van plan het 6 weken te doen, en daarna weer van schema te veranderen.
31-7-09: Benen
Leg press: 75 reps x 80 kg - 25 sec. rust - 25x80
Leg curl: 75x20 - 25 sec. rust - 25x20
40 min cardio
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Morgen is het weer tijd voor borst/schouders/triceps. Spierpijn van afgelopen dinsdag schouders is net een beetje weg. Wat een verzuring de afgelopen week zeg! Vooral biceps (donderdag) en hamstrings (vrijdag). De komende week is het weer knallen geblazen, wil zoveel mogelijk complete sets van 100 maken.
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Maandag 3-8-09: Borst/schouders/triceps
Incline dumbbell press: 100 reps x 8 kg
Bench press: 100 reps x 20 kg
Lateral raises: 100 x 3
Dumbbell press: 100 x 8
French press: 100 x 12,5
Close grip benchpress: 100 x 15
45 min cardio
_______________
De verzuring begint meestal tussen 30 en 40 reps, maar ik merk dat ik langer door kan gaan (door de verzuring heen), zodat nu met alle oefeningen 100 reps haalbaar was.
Volgende week de volgorde van oefeningen aanpassen (eerst benchpress voor borst, eerst dumbbell press voor schouders en eerst close grip benchpress voor triceps) en kijken wat voor gewichten daarbij passen.
Eigenlijk had ik verwacht dat de verzuring langer op zich zou laten wachten, maar dat gebeurt niet. Wel kan ik langer doorgaan. Wie weet hoe dit komt? Waarom begint de pijn niet pas na 50 reps in plaats van na 30? Of is het een kwestie van tijd voordat de spieren zich aanpassen ook in dit opzicht?
Incline dumbbell press: 100 reps x 8 kg
Bench press: 100 reps x 20 kg
Lateral raises: 100 x 3
Dumbbell press: 100 x 8
French press: 100 x 12,5
Close grip benchpress: 100 x 15
45 min cardio
_______________
De verzuring begint meestal tussen 30 en 40 reps, maar ik merk dat ik langer door kan gaan (door de verzuring heen), zodat nu met alle oefeningen 100 reps haalbaar was.
Volgende week de volgorde van oefeningen aanpassen (eerst benchpress voor borst, eerst dumbbell press voor schouders en eerst close grip benchpress voor triceps) en kijken wat voor gewichten daarbij passen.
Eigenlijk had ik verwacht dat de verzuring langer op zich zou laten wachten, maar dat gebeurt niet. Wel kan ik langer doorgaan. Wie weet hoe dit komt? Waarom begint de pijn niet pas na 50 reps in plaats van na 30? Of is het een kwestie van tijd voordat de spieren zich aanpassen ook in dit opzicht?
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
- Lid sinds
- 10 sep 2008
- Berichten
- 7.419
- Waardering
- 445
- Lengte
- 1m87
- Massa
- 90kg
- Vetpercentage
- 11%
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
How to Build Bigger Muscles Using The "100 Reps" Method
By Jack A Black
not in a training session, not in one set! If you have been in the sports circles of bodybuilding for a long time now, then you must have heard of this conception before. Even the guys who have been working out in the same gym you're working out as well probably have tried the "100 repeats" technique from time to time.
The larger part of the hardcore bodybuilders have rejected this technique. If you look it from a realistic side - it's because of the marathon of repeats. This absolutely is in opposition of the all-known logic - fewer repeats, bigger weights - equals bigger muscle growth. How can a 100 repeats set be effective for building muscle when you have to pick a very light weight in order to complete it? The lack of research concerning this method leaves us to ponder a bit over "is it worth it or not". The comparison between the flaws and the advantages will give us a clear picture of whether the technique is of benefit.
What is written until now about this method may be wrong but we would like to say that we found a way to improve it 's efficiency significantly. We have managed to increase the level of intensiveness to the maximum which stimulates the muscle growth process. We will present you a whole different way of looking at the "100 reps" method, so you can find how to use it to achieve maximum results.
THE 30% RULE. Firstly we would like to clarify something that often is left misunderstood in the old method. In it you don't have to pick a weight light enough to do a 100 reps in only one set without interruption. You have to choose a weight so that you can do about 70-80 reps ( namely 20-30% of the weight with which you can do ten reps). To sum the reps to a total 100 you have to do as much as you possibly can with this weight. When you feel you can't do a rep more, you should take a break for so many seconds that are left to add to the reps you just did to make 100. After waiting that long, then make the rest of the reps up to 100. For example if you have reached 75 reps, get a break for 25 seconds and then do the remaining 25 reps.
Most bodybuilders who use this technique do just one set like this for one type of exercise and 1-3 for a separate muscle group. If you don't know nothing about the muscle structure you might be wondering - how can a weight so light stimulate muscle growth? First of all it should be marked that a weight with which you can do 1-6 reps is best for training muscle strength, and a weight that you use for maximum 7-12 reps is best for muscle growth. A weight which is above the 12 reps limit is best for muscle endurance. This is why so many experts claim that the old "100 reps" method is obsolete and is just a waist of time. But think about this - athletes who work only for endurance usually aren't concerned about muscle size. You may add that bodybuilders on the other hand who make reps in the interval 15-25, actually also massively advance in their muscle mass. Recent studies show that athletes that are being put under surveillance with adding a set of 25-30 reps after they have done five sets with 5 reps each, have shown greater muscle growth in comparison to athletes that have just done 5x5 sets as well. Sure 25-30 is very far away from 70-100 which makes it impossible for those two studies to support the old "100 reps" method. Only the people working in the gym can support it by indicating the benefits of it.
One of the great benefits of the "100 reps" technique is the change of your normal workout plan. Ask any veteran bodybuilder about stressing your muscles and he will say nothing but in agreement in his response. The muscle is like the humans brain, if it does something long enough it gets BORED. And with that boredom comes a halt to muscle growth, unless you stress your muscles with a different approach.
Stimulating the muscle fibre. When you do the "100 reps" method you stimulate each and every muscle fibre in the muscle group you are training. That is so because during the long time of work the overworked muscle fibres stop working, which causes other muscle fibres which were firstly excluded from the workout process to start working in order the movement to continue ultimately resulting in greater muscle growth.
Micro Traumas. When the "100 reps" method is used it not only causes all muscle fibres to take part in the workout but it also causes micro traumas in most of them. That will result in feeling your muscles more pumped up and have a stronger muscle fever afterwards. Muscle fever and the pain in the muscle it causes is not only a sign for a good workout. It also means that micro traumas have appeared in the bigger part of the muscle fibres. One of the way that muscles grow is by replacing the traumatized fibres with new - bigger and stronger ones.
Higher level of the Growth Hormone. The more reps in the method and the short breaks, stimulate a larger secretion of the Growth Hormone during the workout. Because the Growth Hormone is considered to be one of the reasons for muscle growth, we think that it is a good idea to put the "100 reps" method in your workout program from time to time.
More blood in the muscles. The fourth benefit in using this method is that an increasing of the blood vessels occurs, this way supplying the muscles with the needed nutritious supplements. The result of supplying more oxygen and blood to the muscles cells immediately leads to better growth.
Overall the "100 reps" method will help you build your muscles faster if used correctly and wisely. It is a very good alternative when you feel your muscles are bored of the same old workouts. It has proven to many it's effectiveness and it is up to you to go and try it out yourself.
I Have Dedicated My Life to Improving my Body and Way of Life. If you Found my Article Beneficial And Want to Learn More Techniques for Building Your Muscle Mass visit me at my site -
http://ezinearticles.com/?How-to-Build-Bigger-Muscles-Using-The-100-Reps-Method&id=769050
By Jack A Black
not in a training session, not in one set! If you have been in the sports circles of bodybuilding for a long time now, then you must have heard of this conception before. Even the guys who have been working out in the same gym you're working out as well probably have tried the "100 repeats" technique from time to time.
The larger part of the hardcore bodybuilders have rejected this technique. If you look it from a realistic side - it's because of the marathon of repeats. This absolutely is in opposition of the all-known logic - fewer repeats, bigger weights - equals bigger muscle growth. How can a 100 repeats set be effective for building muscle when you have to pick a very light weight in order to complete it? The lack of research concerning this method leaves us to ponder a bit over "is it worth it or not". The comparison between the flaws and the advantages will give us a clear picture of whether the technique is of benefit.
What is written until now about this method may be wrong but we would like to say that we found a way to improve it 's efficiency significantly. We have managed to increase the level of intensiveness to the maximum which stimulates the muscle growth process. We will present you a whole different way of looking at the "100 reps" method, so you can find how to use it to achieve maximum results.
THE 30% RULE. Firstly we would like to clarify something that often is left misunderstood in the old method. In it you don't have to pick a weight light enough to do a 100 reps in only one set without interruption. You have to choose a weight so that you can do about 70-80 reps ( namely 20-30% of the weight with which you can do ten reps). To sum the reps to a total 100 you have to do as much as you possibly can with this weight. When you feel you can't do a rep more, you should take a break for so many seconds that are left to add to the reps you just did to make 100. After waiting that long, then make the rest of the reps up to 100. For example if you have reached 75 reps, get a break for 25 seconds and then do the remaining 25 reps.
Most bodybuilders who use this technique do just one set like this for one type of exercise and 1-3 for a separate muscle group. If you don't know nothing about the muscle structure you might be wondering - how can a weight so light stimulate muscle growth? First of all it should be marked that a weight with which you can do 1-6 reps is best for training muscle strength, and a weight that you use for maximum 7-12 reps is best for muscle growth. A weight which is above the 12 reps limit is best for muscle endurance. This is why so many experts claim that the old "100 reps" method is obsolete and is just a waist of time. But think about this - athletes who work only for endurance usually aren't concerned about muscle size. You may add that bodybuilders on the other hand who make reps in the interval 15-25, actually also massively advance in their muscle mass. Recent studies show that athletes that are being put under surveillance with adding a set of 25-30 reps after they have done five sets with 5 reps each, have shown greater muscle growth in comparison to athletes that have just done 5x5 sets as well. Sure 25-30 is very far away from 70-100 which makes it impossible for those two studies to support the old "100 reps" method. Only the people working in the gym can support it by indicating the benefits of it.
One of the great benefits of the "100 reps" technique is the change of your normal workout plan. Ask any veteran bodybuilder about stressing your muscles and he will say nothing but in agreement in his response. The muscle is like the humans brain, if it does something long enough it gets BORED. And with that boredom comes a halt to muscle growth, unless you stress your muscles with a different approach.
Stimulating the muscle fibre. When you do the "100 reps" method you stimulate each and every muscle fibre in the muscle group you are training. That is so because during the long time of work the overworked muscle fibres stop working, which causes other muscle fibres which were firstly excluded from the workout process to start working in order the movement to continue ultimately resulting in greater muscle growth.
Micro Traumas. When the "100 reps" method is used it not only causes all muscle fibres to take part in the workout but it also causes micro traumas in most of them. That will result in feeling your muscles more pumped up and have a stronger muscle fever afterwards. Muscle fever and the pain in the muscle it causes is not only a sign for a good workout. It also means that micro traumas have appeared in the bigger part of the muscle fibres. One of the way that muscles grow is by replacing the traumatized fibres with new - bigger and stronger ones.
Higher level of the Growth Hormone. The more reps in the method and the short breaks, stimulate a larger secretion of the Growth Hormone during the workout. Because the Growth Hormone is considered to be one of the reasons for muscle growth, we think that it is a good idea to put the "100 reps" method in your workout program from time to time.
More blood in the muscles. The fourth benefit in using this method is that an increasing of the blood vessels occurs, this way supplying the muscles with the needed nutritious supplements. The result of supplying more oxygen and blood to the muscles cells immediately leads to better growth.
Overall the "100 reps" method will help you build your muscles faster if used correctly and wisely. It is a very good alternative when you feel your muscles are bored of the same old workouts. It has proven to many it's effectiveness and it is up to you to go and try it out yourself.
I Have Dedicated My Life to Improving my Body and Way of Life. If you Found my Article Beneficial And Want to Learn More Techniques for Building Your Muscle Mass visit me at my site -
http://ezinearticles.com/?How-to-Build-Bigger-Muscles-Using-The-100-Reps-Method&id=769050
Laatst bewerkt:
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Ik denk dat het kracht uithouding en massa bouwt, maar niet als je het niet afwisselt met andere trainingsmethoden. Zo nu en dan een paar weken is goed voor de afwisseling en geeft een stimulans aan de spieren.
Voorbeeldje van vooruitgang:
Week 1: barbell row: 63x30kg - 22x30 - 15x30
Week 3: barbell row: 80x30 - 20x30
In week 1 waren 2 rustmomenten nodig van 37 seconden en 15 seconden om tot de 100 reps te komen.
In week 3 nog maar 1 rustmoment van 20 seconden.
In week 1 kon ik echt geen rep meer dan 63. Vandaag bij barbell row ben ik gestopt bij 80, maar was niet echt helemaal op. Dus dat is behoorlijke progressie in kracht-uithoudingsvermogen.
Of het iets doet voor je 1rm, weet ik nog niet. Een maand of 2 geleden heb ik met bankdrukken een 1rm gezet van 117,5 kg. Over 3 weken (na 6 weken 100-en ga ik weer een 1rm proberen van 120 of 125 kg.
Laatst bewerkt:
- Lid sinds
- 12 aug 2008
- Berichten
- 21.845
- Waardering
- 1.520
- Lengte
- 1m83
- Massa
- 150kg
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Hmmmm.ik zal er eens over nadenken...
Je zal wel lekker doorbloed raken iig!
Ja de spieren raken maximaal opgepompt. Omdat de spierpijn nu een stuk minder is, wil ik proberen om dit fullbody te gaan doen, 2x per week. Borst schouders, rug, en benen blijven 2 oefeningen, maar biceps/triceps moet dan minder, dus 1 oefening. En natuurlijk 3 oefeningen voor buikspieren. Dat is 2x per week 1300 reps.
Het moet te gek zijn om full body maximaal opgepompt te zijn, eind van de week breng ik verslag uit.
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
Maandag 10-8-09: Full body 100 reps
Borst
Bench press: 100 reps x 25 kg
---> verzwaren 27,5 kg
Rug
Close grip Pulldowns: 80x35 - 20 sec. rust - 20x35
Schouders
Lateral raises: 80x4 - 20 sec. rust - 20x4
Armen
Close grip bench press: 80x20 - 20 sec. rust - 20x20
Hammer curls: 75x8 - 25 sec. rust - 25x 8
Benen
Leg extensions: 100x27,5
---> verzwaren 30 kg
Leg curls: 100x22,5
---> verzwaren 25 kg
Buik
100 crunches
100 leg raises
20 minuten cardio.
Borst
Bench press: 100 reps x 25 kg
---> verzwaren 27,5 kg
Rug
Close grip Pulldowns: 80x35 - 20 sec. rust - 20x35
Schouders
Lateral raises: 80x4 - 20 sec. rust - 20x4
Armen
Close grip bench press: 80x20 - 20 sec. rust - 20x20
Hammer curls: 75x8 - 25 sec. rust - 25x 8
Benen
Leg extensions: 100x27,5
---> verzwaren 30 kg
Leg curls: 100x22,5
---> verzwaren 25 kg
Buik
100 crunches
100 leg raises
20 minuten cardio.
Yeahbuddy
Ripped Bodybuilder
- Lid sinds
- 16 apr 2007
- Berichten
- 3.061
- Waardering
- 45
- Lengte
- 1m86
- Massa
- 115kg
- Vetpercentage
- 15%
