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.
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:
- Pick any compound exercise. For example in my case, it was chin-ups first time around.
- 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.
- Rest as long as you need.
- Repeat until you get to 100.
- 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…
- Do the same thing e.g. pull-ups/chin-ups for AMRAP with the goal being 100 reps total
- 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
- Rest as long as you need to with both.
- This means you’ll have a total of 200 reps in the workout.
- This also means the next week you’ll have a total of 300 reps in the workout.
- Aaand the next week 400 reps in the workout.
- I’m sobbing for you just thinking about it.
- But I’m also crying tears of joy for when your muscles heal and make those juicy gainz.
- (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.
That’s it, kids.
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