Question regarding 100 Rep Challenges

[mrsctoo]

I love adding the XTrain 100 rep challenges onto the end of my workouts when I have some energy left. Recently, I noticed that I can complete the hip thrust challenge with my 36 lb. barbell more easily, and with fewer and shorter rests, than I had in the past. I have been adding reps onto the challenge and am now up to 200 (probably could have kept going a bit even). So my question is, with regard to the 100 rep challenges, is it better to keep the weight the same and just keep adding reps, or to increase the weight so that I fatigue at 100 reps?

Thanks to any and all that respond.

- Valerie

 

[desertambrosia]

I would suggest adding weight in small increments. Add enough weight to make 100 reps challenging. It will help to create some nice glutes, and hamstrings. Great job, keep it up!

 

[mrsctoo]

Thank you!


Sent from my iPhone using Tapatalk

 

[~Elsie]

That's impressive Valerie! Congrats on your dedication and endurance!

 

[nckfitheart2009]

I have been adding reps onto the challenge and am now up to 200 (probably could have kept going a bit even). So my question is, with regard to the 100 rep challenges, is it better to keep the weight the same and just keep adding reps, or to increase the weight so that I fatigue at 100 reps?

Regardless of the weight selected, the first set you execute should be at 30 reps with spot on form, otherwise you are defeiting
the purpose ENDURANCE. With rest of 30-45 seconds.

 

[mrsctoo]

Regardless of the weight selected, the first set you execute should be at 30 reps with spot on form, otherwise you are defeiting
the purpose ENDURANCE. With rest of 30-45 seconds.

So my sets start at about 50, by the end down to 33/34 each with about 30 seconds (or less) rest between. Hopefully my form is good, I'm certainly feeling it where I should be, and not fatiguing or straining in other areas.

Thank you Nathalie.

 

[Gobias]

I actually asked this question a few years back and SNM answered the following:

You never want to be able to do 100 reps in a single try. That means the weight is too light. A good first set to failure should be around 25 to 35 reps. Once this becomes too light, then yes you should increase the weight.

I also remember reading ideally you want it to take about 4-5 sets to reach 100 reps. Less than that and your weight is too light, more than that and your weight is too high.

 

[Justinef]

Just in case the BB gets so heavy it's uncomfortable , adding a 2 second pause at the top, or adding a resistance band REALLY fires up the glutes.

 

[nckfitheart2009]

I always complete my 100 rep in 3 to 4 sets

 

[2121]

Just in case the BB gets so heavy it's uncomfortable , adding a 2 second pause at the top, or adding a resistance band REALLY fires up the glutes.

I just did this 100 rep challenge for te first time in about a year. I had alot of neck strain. Do you have any form tips? Thanks. Also, I used a 50# bb. Would it be easier on my neck if I went lighter?

 

[Justinef]

Not so sure about solving the neck strain issue, but these are the cues I use:
Bench height so that your bra strap rests across the edge of the bench. Keep shoulders down and back ('put them in your back pockets'). Don't grip the bar too tightly. Thrust with the glutes rather than the torso (takes a bit of experimenting to feel the difference). Feet shoulder width apart. Put a fire walker loop around the knees and keep pressure against it to keep the knees from caving in. Don't overextend at the top.

Others may have better suggestions, but that's what works for me. Also a weight plate may feel different than a barbell....maybe worth a try?

 

[2121]

Justine,
Well, right away, I can say my back was too high on the bench and my feet were too close together. Thanks so much. I am going to try the differences you said. This for me is one downfall of working out at home, not getting form pointers.
Thanks so much for the quick reply.

 

[Justinef]

Hope something works for you!

 

[Terina]

Thank you for the great tips [emoji1417]


A Fit Granny [emoji1434]

 

[nckfitheart2009]

I just did this 100 rep challenge for te first time in about a year. I had alot of neck strain. Do you have any form tips? Thanks. Also, I used a 50# bb. Would it be easier on my neck if I went lighter?

if you have big plate like on video below, you could do lying hip thrust. You would lay on your back rolling the barbell.This would ease keeping a neutral cervical alignment. That is the key IMHO. Doing it on lying position, you would hoist the barbell from your hips keeping the back flat without any arching. Longer rep you do, lighter the weight need to be selected. All the best

http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust

 

[2121]

if you have big plate like on video below, you could do lying hip thrust. You would lay on your back rolling the barbell.This would ease keeping a neutral cervical alignment. That is the key IMHO. Doing it on lying position, you would hoist the barbell from your hips keeping the back flat without any arching. Longer rep you do, lighter the weight need to be selected. All the best

http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust

Thanks for the alternate move. I don't have big plates. I will use Justine's rips and see how it goes.

 

[nckfitheart2009]

So my sets start at about 50, by the end down to 33/34 each with about 30 seconds (or less) rest between. Hopefully my form is good, I'm certainly feeling it where I should be, and not fatiguing or straining in other areas.

Thank you Nathalie.

Feeling it where you should is a sign your form is right

 

[FireLight]

Bench height so that your bra strap rests across the edge of the bench. Keep shoulders down and back ('put them in your back pockets'). Don't grip the bar too tightly. Thrust with the glutes rather than the torso (takes a bit of experimenting to feel the difference). Feet shoulder width apart. Put a fire walker loop around the knees and keep pressure against it to keep the knees from caving in. Don't overextend at the top.

In addition to Cathe's form pointers on how to do the 100 rep hip thrust challenges, these are Great, Justinf! I especially like and will have to try the fire walker loop tip the next time I do these. Thank you for the incite.

 

[Nanbo]

I always forget about the 100 reps challenges! I really need to incorporate this wonderful training tool into my rotations! Great questions, great answers....you ladies ROCK!

 

[Terina]

Nanbo I like you name [emoji2] my last name is Nanbu


A Fit Granny [emoji1434]