I’d say back in 2020 we had a lot of shocks…that kind of continued into 2021. But I figure let’s focus less on the negative shocks and give you something that’ll shock you in a good way – before we dive in though, if you haven’t checked out the last blog post, go ahead and do that now (there’s a great chicken recipe you won’t want to miss).

You all know I’m about simplicity but maximum effectiveness when it comes to workouts and nutrition – this means I don’t have you doing needlessly complex workouts with 15 different exercises in them.

Time has proven that simplicity works best – particularly when it comes to muscle growth.

That doesn’t mean I’ll be making this easy for you intensity-wise though.

Pfft…

Workout Edge: Shock Your Muscles Into Growth – Do This.

This one’s an old favorite of mine – I used it back in my early days of training when I wanted to make knocking out 100 chin-ups and pull-ups a breeze. If you’ve been hitting a ceiling with any exercise, try this on for size and watch how quickly your muscles get whipped back into shape. This works best with compound exercises though – squats, pull-ups, chin-ups, push-ups – you get the idea.

The goal is to perform a 100 rep set – that’s right, 100 reps. No more, no less.

Here’s the rundown:

1. Pick any compound exercise. For example in my case, it was chin-ups first time around.
2. Now AMRAP (As Many Reps As Possible) – in other words, do as many reps of that exercise as you can. Say you only get to 10, or 20 – that’s no problem. You just have 90 or 80 to go.
3. Rest as long as you need.
4. Repeat until you get to 100.
5. Do this twice a week with 3 days rest between each workout.

I don’t care how many AMRAP “sets” it takes – you just have to get to 100 reps, even if you’re only doing 2 or 3 at a time as you start getting close to your 100 reps.

For weeks 2 and 3, go for 150 and 200 respectively – yes, I’m being serious.

Take a week off to recover and then do your workouts as normal.

If you want more of a challenge or you’re like me and like to train antagonist muscles, try pairing with another exercise – for instance…

1. Do the same thing e.g. pull-ups/chin-ups for AMRAP with the goal being 100 reps total
2. Alternate your AMRAP sets with something like triceps dips or pushups (stop just short of lockout to keep constant tension on your triceps – this’ll REALLY torch your muscles) for AMRAP with the goal also being 100 reps total
3. Rest as long as you need to with both.
4. Repeat.
5. This means you’ll have a total of 200 reps in the workout.
6. This also means the next week you’ll have a total of 300 reps in the workout.
7. Aaand the next week 400 reps in the workout.
8. I’m sobbing for you just thinking about it.
9. But I’m also crying tears of joy for when your muscles heal and make those juicy gainz.
10. (You’re welcome.)

This is a great way to shock your CNS (central nervous system) and fire up that mind-muscle connection. While I don’t condone doing 1 rep maxes frequently, I do condone doing this kind of work because it taxes you without frying you.

Let me know how you do by the end of it.

Most, most importantly, every workout should be fueled with good pre-, intra-, and post-workout nutrition – get your SUPP UP. workout supplements over at the SUPP UP. store now.

Mix new science with old school training, and you’ll come out with results you never thought possible – that’s what the SUPP UP. Guides are all about.

That’s it, kids.

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*COUGH COUGH*

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If you go ahead and get the guide instead, either as an E-book or paperback, you’ll discover great ways to get more out of your workouts while traveling or on the go (preview of chapters available in shop).

Drop by next week for yet another great post to add to your workout and nutrition arsenal.

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– SUPP UP.

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Photo 1 & Featured Image:

Alexa Popovich
Scott Webb
Tima Miroshnichenko