The 100 Rep Explosion

I am always looking for ways to challenge myself, improve my workout and perfect my physique. This desire to constantly improve is what raises questions in my mind like, “What happens when I curl the 45lb bench bar for 100 reps in a row?” One day, I decided to answer that question, and the answer was an insane pump like I’ve never felt before.

With a pump like that in my biceps, I had to try it with a triceps exercise and see if I could totally annihilate my arms. I immediately went into a set of straight bar pushdowns in the same fashion. In just ten minutes my arms were on the verge of exploding from the pump of these two exercises, which is why settled on calling it “The 100 Rep Explosion.”

The 100 Rep Explosion

I started using this method among all muscle groups for a number of reasons. The massive amount of blood flow recruited from the 100 reps helps to loosen up and heal sore muscles that need fresh blood through them. It can be used as a warm-up or finisher to any workout, giving you an unbelievable pump and jump-starting some new growth.

Once you start the exercise, whether it’s picking up the bar or dumbbells, or as soon as your hands touch the bench for something like bench dips, you’re not allowed to set the weight down or move your hands from the bench. Since there is some type of resistance the entire time, you never truly get to rest. Instead it’s more of an active rest period, one that will certainly have that muscle group screaming. This makes the exercise jump to an entirely different level of intensity. The pump is crazy and it spikes your metabolism immediately, especially when performed on a leg exercise.

The 100 Rep Explosion method works no matter what plan you are following. Simply pick two exercises, either at the beginning or end of your workout, and try this out. I guarantee you won’t be sorry, but your muscles will.

Cory Gregory

Cory Gregory co-founded MusclePharm with Brad Pyatt in 2008 and serves as Executive Vice President. A former underground coal miner, Gregory worked diligently to save money to realize his dream of opening his own gym by the age of 20. In the last 15 years, he has gained extensive experience and has received a number of accolades within several aspects of the fitness industry. Obtaining an Exercise Specialist certificate from Columbus State, Gregory is also NESTA nutrition coach certified and Westside Barbell certified. In addition to his in-depth knowledge of bodybuilding and nutrition, he is a CrossFit Level-1 trainer further helping MusclePharm’s athletes and ambassadors achieve their fitness goals. Gregory prides himself on embodying the Musclepharm culture, as he has been featured on the cover of top fitness magazines, including FitnessRx. Weighing just 208 pounds, he has achieved a powerlifting total of 1,755 pounds, culminating in a career-best 700-pound squat. Most recently, Gregory was added to the Arnold Schwarzenegger Fitness Advisory Board.