If you’re strength training, you likely utilize moderate weight with moderate repetitions. While this will eventually yield positive results, it may be time to add a new dimension to your training to maximize your athletic potential. Did you know that activating different muscle fibers can get you there?
Each body has three types of muscle fibers: slow twitch (red), intermediate (grey), and fast twitch (white) muscle fibers. Red fibers respond during endurance type activities like marathon running, while white fibers respond during shorter, explosive strength exercises like jump squats or sprints. Grey fibers sit somewhere in the middle and can be utilized during either type of exercise depending on what the body needs at the time. Targeting different types of muscle fibers can get you out of that plateau, maximize the “pump” brought on by a training program, build muscle, and burn fat, all simply by changing up your number of repetitions and timing.
Take Super High Rep Training (SHRT ) for example! SHRT will stimulate the red and grey fibers that may not normally activate during regular weight lifting. While it is common knowledge that varying your reps and weight can have an effect on creating lean muscle mass, there is growing evidence that having a high rep workout in addition to heavy weight lifting can make you bigger and stronger naturally. I’ve created this version of a 100s workout which will be extremely effective at stimulating collateral blood circulation through your muscles while building fuller, stronger muscles.
This workout will activate endurance and strength muscle fibers to strengthen and build the muscles in the legs, back, and core, which are all large muscle groups. Therefore, the focus should always be on proper form, especially as the body begins to fatigue.
Use a weight that is challenging but also allows you to finish the complete number of repetitions safely.
You’ll benefit having other, lighter options easily available to jump on just in case! You will also want a training partner to help you count because as your body works, your brain is also. You’ll likely forget what number you’re on, so create a system that will keep you on track.
As soon as you’re finished with the 100 reps, hit that stop watch and take three full minutes of rest.
With this SHRT 100s workout, you will be focusing on high rep training with very short inter-set rest periods between each exercise until the circuit is completed. Be sure to get as many reps in for at least 60 seconds for 3 minutes of total work. Any less and you will not reach the endurance fibers. If you must rest, take 30 seconds and jump right back in to finish your set. Be sure to refuel your body after your workout with a Sunwarrior Protein Shake.
Leg Swings - Forward/backward x 10, side to side x 10
Glute kicks - 30 seconds
Walking Lunges - 20 on each leg
High Knees - 30 seconds
Inch Worms x 10
Complete 1–3 sets of the entire circuit with 3 minutes of rest in between each exercise
100 Dumbbell Squats or Seated Leg Press
100 Swiss Ball or TRX Hamstring Roll-ins
100 Kettlebell wide stance plié squats
100 Kettlebell swings
100 TRX front squats or Sissy Squats
100 Second Plank
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