100 Rep Workout
HERE'S AN ADAPTATION TO THE 100 REP EXTENDED SET THEORY THAT WILL INDUCE FASTER, FULLER DEEP STIMULATION!
YOUR MUSCLESUM GOAL is 100 reps
And your stud assignment (should you care to accept it?) Is to execute this as intensively and as efficiently as humanly possible to fry and make y'er teeth shudder.
EXERCISES: one compound exercise for each of two bodyparts comprise the FULL workout
THERE ARE TWO SEPARATE METHODS OF PROCEEDING
(METHOD A) It doesn't matter how many stops and starts it takes but your ideal goal is NOT TO LET THE BAR OUTTA OF YOUR HANDS ON ANY ACCOUNT until that 100 has been accomplished.
When YOU can make the full 100 reps within the one non-stop set for EACH exercise bodypart you will have rightfully earned your STUD badge.
" Should you however replace the bar (just remember! If the scenario was an awesome no nonsense coach training you realtime, he would force you to start all-over!) On this occasion, you WILL however be indulged and permitted to take short breather rests.
But beware, for if you keep on indulging yourself, this will hold you back timewise from accomplishing the full 100 in a straight set.
" That's your given and accepted muscle-searing task and the sooner it's done the better!
Select a compound exercise for each of two bodyparts and be prepared to smolder!
YOU will NOT be allowed outta that gym until it's done - and YOU are like wise' crisped!' So you betta mind-set yourself to suffer. Arnie of course, thrived on this sort of mind-muscle challenge! So too should YOU.
(METHOD B) THE SUPERSET 100: -
Here you work one bodypart say chest, with benches until you fail,
You replace the bar and with just a breathing-space (perhaps a couple of minutes at most) Preferably using this for iso-tension squeezing the target bodypart
You then proceed to the next bodypart exercise, say back, with the exercise this time, chins.
You also rep to failure on this
Rest just to get your breath and then, proceed with the cycle, once again working your first bodypart.
You continue doing this until you have achieved 100 reps, super-setting on both bodyparts.
CHIN PLUSSING: VEE FLARING WINGS EXERCISES
Load the bar with your normal weight.
Both Arnie & Dish as training partners used to bet with each other as to who would be the 'winner' by reaching the 100 target in the fewest number of set-stops.
They used to bet each other with the winner paying for the next protein drink or meal or whatever.
The fact that they drove one another until they all but combusted, to beyond all previous barriers, is the entire object of the exercise.
It's therefore suggested that you take opposing muscle groups and only two per workout:
If you work quads then in opposition, work hams. Bi's and tri's, lats and pecs. After a sensible warm-up of course.
THE CATCH IS THAT YOU LOAD UP THE BAR WITH YOUR REGULAR TRAINING WEIGHT.
Maybe it takes you seven sets to reach 100 reps, maybe it takes you fifteen.
Doesn't matter, as long as you hit 100 reps.
Arnie sometimes used this method when supersetting with chin-ups etc.
His goal was to reach 100 reps regardless of how many sets it took PROVIDING it was LESS than previously achieved.
Each time, he 'killed himself' and surpassed his previous goal.
TRY USING A VARIETY OF GRIPS: THERE ARE SO MANY CHINNING VARIETIES (IT WOULD TAKE A MAJOR ARTICLE ON IT'S OWN, BUT HERE'S JUST A FEW:
If you wanna a back sprouting wings that in a Tank or T-shirt emphasize a massive 'V' and a thick carved back made up of mountains and valleys of bulging muscle density, don't forget chins.
When you think about it, it's a wide, thick back that gives the truly massive bodybuilder look
When you observe a stud with flaring lats that make him look as though his wings are literally hangin' from his armpits and in danger of almost hittin' the floor, it deserves a second and even a third eyeballin'
Usually, you can thank chins for such 'e-Vee'il development Regular Chins: Wide, medium, narrow; forehand and backhand chins, in front pulling up to the lower chest; to the back pulling up to the lower traps; V-handle grip; slow motion, fast-explosive, levered, with grips, without grips. With weight and without resistance.
In addition to enlarging your lat spread: chins will build up your back, biceps, brachialis, forearms, and even stimulate your pecs and delts.
Chins can be performed in a variety of ways, with each having a specific purpose: with your hands either facing towards, or away from your body. Palms facing forward are in the supinated position. Palms turned away are in the prone, or pronated position.
CHINNING HAND-SPACING GRIPS STRESS DIFFERENT AREAS
Medium grip refers to a hand-spacing that's roughly shoulder width.
Adjusting to a narrow or wide grip means merely narrower or wider than YOUR shoulder width.
JMI'nTIP: Think of your lats muscle as the top section of an 'X.'
Therefore to get the more difficult and usually underdeveloped lower lats, you have to WORK NARROW to force them out.
Conversely the UPPER LATS are worked through a WIDE GRIP and
The MID LATS through a MEDIUM GRIP.
To a certain extent, the entire lat is stimulated by each type of chin, but to really make those sleepin' fiber's sit up and howl, try sectioning them off in your mind.
REGULAR CHINS: Hands supinated, grip narrower than medium, hang fully extended - no rocking!
Now pull up to a point below the chin (mid-pecs), squeeze-pause, then lower slowly under full control.
Gravity and momentum should not be a word in your personal muscle dictionary.
NARROW-GRIP CHINS: Same as above but with your hands spaced about 4" apart.
PRONE MEDIUM-GRIP CHINS:
Pull up to a point where your bar is level with your collar
Squeeze-pause, then lower at an even slower speed feeling every inch until you reach the full stretch position at the bottom,
Now give a couple of mini-bounces pulling your lats back.
Pronating the hands will forgo some of your biceps strength but the brachialis will be forced to work harder although it's a more comfortable position for the brachialis and wrists.
" PRONATED WIDE-GRIP CHINS: Hands at least six inches beyond shoulder-width apart.
Try to pull up at a steady controlled, rate until the bar hits your lower pecs, now tense those lats until they feel about to pullout from your armpits, squeeze harder and lower slowly (This is a wicked movement and made easier though in this case, more productive, if the bar is slanted 45 degrees downward at the point where you grip it). REGARDLESS
JMI'n Tip: IT'S THE STRETCH THAT MAKES THE DIFFERENCE & THIS will be surprisingly at it's most extreme in the narrow and medium versions. WARNING! The wide-grip pronated version is much the most popular of all the chins, however, it leaves your arms in their weakest pulling position - pulling diagonally against the bar.
It also cuts the range of pulling motion of your arms as well as your lats.
in fact, it is more of an arm, forearm, grip and rear-delt developer than a pure latissimus builder.
BUT It does work the teres major and the infraspinatus
However, because these muscles must resist and contract against the nearly horizontal pull of the wide-grip on your shoulders and scapulae (shoulder blades), IT MIGHT MORE PROPERLY BE REFERRED TO AS A good ribcage and shoulder stretcher.
" THEREFORE USE IT TO PRE-EXHAUST: it is a highly useful exercise to prepare you for the really difficult chinning and productive full-range lat movements to come.
Intermediate and advanced bodybuilders would still be well advised to work on this to develop greater strength in the lat-assisting muscles,
Also to develop the myriad of minor underlying muscles which add real impressive back thickness and give the impression of writhing snakes trying to escape their confinement.
PARALLEL CHINS: this has become famous due to the great Arthur (Mr Nautilus) Jones advocating a medium-wide grip with hands parallel, or halfway between pronation and supination
He considered this the strongest and most effective method of performing chins to achieve maximum, productive stimulation.
Accordingly, he designed his Nautilus multi-exercise chinning rack with parallel bars 22-24 inches apart.
This is one of the most evil and growth producing chins ever devised
Grip the bars with your palms facing each other; chin as usual.
Hold for several seconds at the top and squeeze hard
PLUS at the bottom stretch and mini-bounce.
Even if you can't add weight on the other versions you will on this as your lats are taking the predominant stress-force.
Nothing is guaranteed in bodybuilding but for sheer Vee showmuscle, this is as near as damn-it!
CORNER CHINS: These are performed at the corners of a three-sided chinning bar that's found in many gyms.
If you can't find parallel bars to hang from go for this version.
Do this exercise either via facing the corner with your palms mostly supinated, or facing away with your palms mostly pronated, medium or slightly wider-grip; chin as usual.
NARROW-GRIP PARALLEL CHINS: You require VEE handles for this hot wings-former.
Saddle them over the chinning bar. The handles have parallel gripping bars about 6-9 inches apart.
You must lean your head back and arch your spine to keep your head from hitting the bar.
This forces you to pull your chest up to your hands in order to perform a full movement, which delivers a new form of leverage stress.
It is for the intermediate and advanced builder.
.LEVERED OR ARCHED CHINS: (the great bodybuilding guru, Vince Gironda swore by this one too for virtually forgin' the entire back)
Hands pronated or supinated [try alternate versions], narrow to medium grip (the stronger you are - the wider the grip).
Now pull your bod up with your head leaning way back.
Raise (or lever) your hips and legs as you arch your spine.
Your hips and legs will NOW form a 45-degree angle to the floor.
Pull past the collarbone until the bar touches your lower pecs (nips or lower!) - this is THE point of the exercise.
At the finish, your head-neck shoulder line will be horizontal to the floor.
Do this in a rotary fashion and not only your lats will be roastin' but your entire back will be steamin!
The levered chin has the MULTIPLE benefit of being a regular chin at the start, a bent-arm pullover in the middle and a complete rowing motion at the end.
In addition to the balls-out effort required to pull-up
Your bod is forced to maintain a very strong isometric contraction of the erector muscles and
Those steel glutes will be feeling like cast iron with the hellish tension necessary to retain the extreme arch of the back and levering of the hips.
This is a chin which creates pure stud-dom.
Even some advanced bodybuilders have great difficulty in repping out more than two seering ones!
Gironda insisted that ALL his pupils did THIS and no one argued with the guru of guru's (if they did, the next thing they knew was coming eye-to-eye with the hard outdoors pavement)
He demanded and pronounced that no bodybuilder knew what effort was about, until he performed this chin exercise 100% to his satisfaction.
Ear plugs were mandatory as the bloodcurdlin' screams emanating from the chinnin area would otherwise 'severely damage your health!'
But with Vince's Spartan, 'no nonsense' innovative approach, he soon had to make his doors not conventional shape but extreme V-shape to accommodate those consequently highly developed backs!
BEHIND NECK CHINS: Pronated hands, wide-grip. This is another favorite of bodybuilders across the world, but many think it is good for what it isn't!
This is a hard exercise and must be done with the pronated grip.
It's more difficult than front of the neck chins because both lats and arms are in a much weaker pulling position.
This particular applies at the completion of the movement.
BNC's put considerable stress force and, therefore stimulation on the pectoral insertions at the shoulder and on the deltoids.
Making them somewhat uncomfortable without sufficient flexibility.
The exercise strongly forces the arms and the SHOULDER GIRDLE into a very contracted position - the best position for instigating growth.
This movement is therefore great for the entire shoulder region and particularly the delts, whilst the teres major and infraspinatus work almost as hard.
Not so the lats however, which remain relatively under-stimulated.
WEIGHTED CHINS: ALL of these chins - upon full control of 10-12 reps being achieved and executed without momentum of any kind but through sheer, pure, raw muscle power -
May then be done with added weights over 12-15 reps
Indeed, you would be wise to add resistance to force in real density not only making the lats thick, full and powerful
But also muscling up the entire upper back region.
They will otherwise still become hard and well separated but with relatively little deep slab-pack effect.
OR AS A WEIGHT ALTERNATIVE
do each rep in ultra sooooooper-slow, (15 secs up and 15 secs down)
Incredibly strict form whilst simultaneously forcing those lats out until they appear to be on the point of wrenching away from their insertions.
WHEN you can chin this way with say an added 100 pounds. You'll have to watch those wings crashing into little things - like furniture!
WANT TO SHOW THOSE HILLS & VALLEYS IN 3D VIEWING? TRY CRAMP CHINS & GET READY TO CRY & FRY! PLUS SUGGESTED EXERCISES
Start holdin' that chin in the highest contracted position and stay there - like say, for 5 minutes at a time!
Every muscle will not only protest, but after just 2-3 minutes you'll feel that meat turning to jelly and then, you'll swear those deepest muscle- belly fibers are being deep massaged with boiling oil,
Shortly afterwards, you'll swear they're turning into white-hot liquid muscle.
YOUR WHOLE BODY WILL SQUEEZE-CRAMP and if you have ever wondered how it felt to be tortured in medieval times?
Don't worry that was sheer bliss compared to what you're going to go through!
BUT it will make a man out of you and then a steel-hard muscle animal will emerge swollen and burstin' with fibers tryin' to escape such purgatory.
You will find however that five minutes of this every so often will be equal to 40 mins aerobic work and far more total bod showmuscle affective.
TRY A CHINS-ONLY WORKOUT SOMETIME!
INTERMEDIATE BODYBUILDERS should chose three different chins and perform two or three sets of each for a total of six to nine sets.
ADVANCED GUYS: select about four and do two to three sets of each on these lines:
Regular chins with weight 3 x 8
Wide-grip chins 2 x 8
Narrow-grip parallel & weight 2 x 8
Levered chins 3 x 4-6
Nautilus chins slow-motion 2 x 6-8
ALSO DON'T FORGET TO WHEREVER & WHENEVER POSSIBLE TO DO STANDING HORIZONTAL TORQUE TWISTS TO MAKE THOSE LATS SING A SONG OF A WING & A PRAYER TO SPROUT OUT WITH VEE-PRIDE:
Grab a soundly based non-movable vertical pole, placing one hand on top of another at about stomach height.
Stand in front of this pole so that your opposite-side leg is furthest away from the hand-side that is gripping the bar
Use the other hand as above, simply for support.
Now pull your bod away so that the lat on the same side as the furthest-away leg from the pole, is almost forced out of its insertion
Stretch and stretch even harder twisting slightly to get more torque.
Do about ten reps, then work on the opposite lat using the same sequence.
Do this regularly and you are almost programing that lat to sweep out and flare down in an awesome Vee taper.
FINALLY: DISH AND ARNIE USED INCREDIBLE DAILY MOTIVATION to go that little bit further and become more animalistic each workout.
This was achieved through VISUALIZATION and any means going for them that was available.
Then THROUGH THIS HOT MOTIVATION, they became so turned on with how they were gonna train to realize their goals that they simply HAD NO OPTION BUT TO GROW.
MOTIVATION is a VITAL part of showmuscle.
FAR, Far more important than you think!
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