The 100 Rep Workout:Adding Muscle With Pyramid Training

If adding muscle is your goal, adding volume to your training is important factor. By adding

volume we are talking about performing more repetitions of a particular exercise.

One way to do this is just adding more repetitions to the sets you are already performing. The

downside to this is you may limit yourself with the weight you are using do get this done. Lets

say we did 5 sets of 15 repetitions (a pretty grueling task for some) we would end up doing 75

repetitions at the conclusion if we didn't break down towards the end.

Performing a Pyramid Workout we can easily get to 100 reps and feel fresher at the end. This

would involve performing 1 repetition to begin with, resting, then increasing each set by one

repetition until we have worked up to 10 repetitions. After the tenth repetition we would work our

way back down to 1 repetition. To help visualize this the scheme would look like this: 1-2-3-4-5-

6-7-8-9-10-9-8-7-6-5-4-3-2-1 grand total 100 repetitions!

We can pair this scheme with an additional movement if you were feeling ambitious to give us a

total of 200 repetitions. A suggestion if you are going tp pair movements would be not to select

competing muscle groups. For example if you are doing a bench press, a bent over row would

compete with that movement by actively recruiting the eccentric muscles in the back and

shoulders worked in the bench press. Choosing a squat or deadlift may serve you better if you

want to feel stronger towards the end of the workout.

Bonus Points: Work with one weight until you have reached the tenth repetition, then

progressively add weight as you go back down to one ending with 85-90% of your max for the

last rep!