Training Thursday: Ripped in 100 reps - Part one

The “Ripped in 100 Reps” program is a high volume, moderate intensity split-training program designed for those who want to see some serious muscular hypertrophy. Hold on, hyper— what? The word hypertrophy means an increase in cell size of a particular tissue. In other words, bigger muscles! With summer just around the corner, now's the time to seriously start working on your physique.

Arnie knows a thing or two about hypertrophy!

But first let’s clear up some confusion about repetition ranges and program planning! There are several ways to train: one can train for endurance, strength, speed, power, or hypertrophy. We are concerned with hypertrophy. In order to see muscle gains, the muscle needs to receive a stimulus sufficient enough to elicit a hormonal response. The best way to do this is through high volume multi-joint compound exercises at a moderate intensity with minimal rest between sets (2,3). To clarify, “volume” is the total amount of weight lifted in a workout whereas “intensity” refers to the average amount lifted in a workout in relation to the lifter’s one repetition max. This program ranges in intensity from 70%-78%, in other words, you will be lifting within the 8-12 repetitions max range with little (60-90 sec) rest between sets (1).

There is an acute hormonal response 15-30 minutes post-exercise to this mode of training. Let’s start with testosterone. Testosterone is an anabolic hormone, meaning it helps with tissue growth. It has been shown that large muscle exercises (such as squats or deadlifts) result in the greatest testosterone concentrations in men but, interestingly, not in women (2). So don’t worry ladies, this program will not turn you into the Incredible Hulk over night. Another anabolic hormone of importance for muscle building is human growth hormone (GH). GH concentrations have been shown to be elevated in both men and women 30 minutes post-exercise (2). Protocols that produce high blood lactate levels (that burning sensation in your muscles) produce the most substantial GH responses (2). And trust me, you will feel the burn with this program! It is important to note that with an increase of GH comes an increase of cortisol, a catabolic hormone. “Catabolic” refers to tissue breakdown. Hold on, isn’t that the opposite of what we want? With a proper dietary intake of carbohydrates, this acute increase in cortisol is just a part of muscular tissue remodeling process, and is inevitable. I will educate you on adequate nutrition for muscle building next week.

Now it’s time to feel those muscles burn with the first of this 3-day split routine!

 **Disclaimer: If you are a beginner please seek help from a qualified fitness professional before attempting this program as proper form is required to avoid injury.

Be sure to perform an appropriate warm up utilizing all the major muscle groups prior to starting your first working set. You may want to perform 2-3 very light sets of the first exercise per muscle group in order to get the movement pattern down and warm the muscles up. You will be performing 100 repetitions per muscle group. If this is too much, cut back on a set or two per exercise and gradually work up to the full workout. Don’t forget to stretch at the end!

DAY 1: CHEST, SHOULDERS & LEGS 

Straight set 1 Squats: 10 reps x 4 sets    60-90 sec rest

Super set 1 Walking lunges: 12 reps/leg x 3 sets + Sumo goblet squats: 8 reps x 3 sets    60-90 sec rest

Super set 2 Bench press: 10 reps x 4 sets + Military shoulder press: 10 reps x 4 sets    60-90 sec rest

Super set 3 Incline dumbbell chest press: 8 reps x 3 sets + Lateral raise: 8 reps x 3 sets    60-90 sec rest

Super set 4 Push ups: 12 reps x 3 sets + Reverse flies: 12 reps x 3 sets    60-90 sec rest

Happy sweating :)

References:

(1) Brzycki, Matt (1998). A Practical Approach To Strength Training. McGraw-Hill.

(2) Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal Responses and Adaptations to Resistance Exercise and Training.Sports Medicine, 35(4), 339-361.

(3) Rippetoe, M., & Kilgore, L. (2010). Practical programming for strength training. 2E. The Aasgaard Company.