There are many effective ways to build muscle and strength, yet most lifters get stuck in the 3 x 10 set and rep scheme. Break out of that rut and try the 100 reps methods.

The goal here is to choose an exercise and accumulate 100 total reps for the movement using the descending set method: start heavy and lower the weight as you fatigue, BUT perform more reps. Your goal is to get 100 reps total. One cool thing about this method is that you'll be training in the strength ranges and the muscle growth ranges in a single workout.

Begin with your heaviest weights (after warming up properly). Then every set or every other set decrease the weight. Choose exercises you're familiar with for this setup. Reps of 5-20 work best here.

Here's an example using the bench press:

  • 225 pounds x 6 reps
  • 215 pounds x 7 reps
  • 205 pounds x 9 reps
  • 195 pounds x 10 reps
  • 195 pounds x 10 reps
  • 185 pounds x 12 reps
  • 185 pounds x 12 reps
  • 175 pounds x 14 reps
  • 175 pounds x 20 reps

  • Total reps 100

Related:  The 20 Reps Method for Strength

Related:  The 500 Workout