3x100

3x10. It's the most basic set-rep scheme on the planet. It's usually the rep scheme that plateaus the most. Well, I can turn this into a nasty plateau buster. How? Just add another zero.

That's right. 3x100. It's not exactly a set-rep scheme for a single exericise. It's an exercise-rep scheme for an entire workout. Simply select 3 exercises and do 100 reps with them. This program is perfect for those who always train in the low rep ranges (1-5 reps per set) as this will serve as a rest from intensity work. This change in focus will definitely spark new gains.

Here are the basic guidelines:

• The first exercise should be a lower body movement (eg. squats, deadlifts). Select your 70% RM and complete 100 reps as fast as you can.
• The second exercise should be an upper body bodyweight exercise (eg. chins, pullups, dips, muscle-ups). Don't add any external resistance and complete 100 reps as fast as you can.
• The third exercise should be an abdominal exercise (eg. crunches). Don't add any external resistance and complete 100 reps as fast as you can.

It doesn't matter how many sets you need to complete those reps. Just do 100 as fast as possible.

After you're done with the ab exercise, go home and rest. Typically, you can do a maximum of 2 consecutive workouts, and you need a rest day after the second day. However, the exercises for those 2 consecutive days should be different. A weekly scheme could look like this:

Mon: Workout (squat, chins, floor crunches)
Tues: Workout (deadlift, dips, swiss ball crunches)
Wed: Rest
Thurs: Workout (squat, chins, floor crunches)
Fri: Workout (deadlift, dips, swiss ball crunches)
Sat: Rest
Sun: Workout (squat, chins, floor crunches)
Mon: Workout (deadlift, dips, swiss ball crunches)
Tues: Rest
Wed: Workout (squat, chins, floor crunches)
etc...

If your previous training scheme is extremely demanding (like the Supramaximal Tri-set protocol), you should never have consecutive workout days. A weekly scheme would look like this:

Mon: Workout
Tues: Rest
Wed: Workout
Thurs: Rest
Fri: Workout
etc...

Make sure you have a stop watch with you so you can keep track of your time. You should be able to improve your time to complete 100 reps for each workout. If you could squat 100 reps within 15 minutes, you should be able to squat 14 minutes and 59 seconds or less on your next workout.

Generally speaking, this is a good program for an entire month. After a month, gains halt, and it's time to go back to your regular program. With this "rest" protocol, expect some gains in size. You may lose some strength, but it will rebound fast and increase even more once you go back to your regular program.

Time to workout!