Training 500, or 100 reps for 5 exercises, and the muscles will grow on their own!

If you practice long enough, there will come a point when you want to try something new. We all need a break from the routine sometimes. Maybe it's just for the day, maybe you're on vacation and don't have access to equipment, maybe you just want to try something unconventional. If any of these apply to you, try this workout.

Training 500

The plan is simple. Pick 5 exercises and perform a total of 100 reps in each during this workout.

Choice of exercises

Don't choose 5 exercises that are all pretty much the same. They may not be 5 times a push or a pull or just leg exercises. That's right, not all 5 of them will be chest exercises either. Better to do them like this:

1. Overhead presses with one-arm dumbbells
2. Push-ups
3. One-arm pull-ups
4. Shrugs
5. Lunges

Exercise as many muscle areas as possible with the exercises you choose. For example:

1. Leg exercises
2. Chest exercise
3. Back exercise
4. Shoulder exercise
5. Abdominal exercise

If you bench press and add crunches to your bench press, your arms will grow.

For your legs, you can choose the hamstring exercise and the quadriceps exercise. The only limit is your own creativity.

Repetition patterns

You don't have to do all 100 reps in one go. You can split the exercises into supersets, do them as a circuit workout, or any other way you like.

One of the things you'll love about this workout is its variability. It will give you unique stimulation.

7 Methods for Any Goal or Situation

1 - Adding weight in sets

Start lightly and gradually add weight until you get to 100 reps for each exercise. This method builds work capacity and trains technique well. Add weight every set or both. Series of 10 reps work well. For example, this is what it might look like for one-arm push-ups:

• 25 kilo x 10 reps x 2 sets
• 27 kilo x 10 reps x 2 sets
• 30 kilo x 10 reps x 2 sets
• 32 kilo x 10 reps x 2 sets
• 35 kilo x 10 reps x 2 sets

That's a total of 100 reps. Use the same addition for the remaining 4 exercises.

2 - Dropping the weight in sets

If you like to start heavy and gradually lose weight, start with the heaviest weight (after a proper warm up). Lower the weight every series or both. Series of 5-20 reps work well. For example, this is what it might look like for benching:

• 120 kilos x 6 reps
• 115 kilo x 7 reps
• 100 kilo x 9 reps
• 95 kilo x 10 reps
• 95 kilo x 10 reps
• 90 kilo x 12 reps
• 90 kilo x 12 reps
• 85 kilo x 14 reps
• 85 kilo x 20 reps

Again, that's a total of 100 reps.

3 - Pyramid

An old classic. Twenty years ago nothing else was used and it still works well. 5-6 Sets add weight and decrease reps, then reverse. If you have the energy, try to beat the original rep count on the way down. An example exercise would be squats:

Pyramid up:

• 90 kilos x 12 reps
• 100 kilos x 10 reps
• 110 kilo x 8 reps
• 120 kilo x 6 reps
• 130 kilo x 5 reps

And pyramid down:

• 120 kilo x 8 reps
• 110 kilo x 10 reps
• 100 kilo x 12 reps
• 65 kilo x 25 reps

4 - Circular style

If you want your workout to translate into fitness and you don't have the hours, arrange the exercises in a circle.

Let's say you're on vacation and the gym there only has 5 machines. Chest presses, overhead pulley, shoulder presses, front squats, and lunges. Put a set of tens on one machine and move on to the next. Gradually add weight. The first few sets should be so light that they'll feel more like a warm-up. That's what it would look like.

• Chest presses: 10 reps x 10 sets
• Overhead pulldowns: 10 reps x 10 sets
• Shoulder presses: 10 reps x 10 sets
• Lunges: 10 reps x 10
• Stumbling: 10 reps x 10 sets

You may be done in 20 minutes, but you'll be pumped and feeling good all day.

5 - On time

This can be similar to CrossFit. For example, let's say you choose 20 reps. So for a total of 100, you'll need 5 sets and move on to the next exercise. Start the stopwatch on the first repetition and turn it off at the 500th repetition. Rest as needed, but keep the stopwatch running. The goal is to finish as quickly as possible. You'll need to move fast, which builds work capacity and burns calories both during and long after the workout (due to the increased need for oxygen). For example:

• Push-ups: 20 reps x 5 sets
• Lunges: 20 reps x 5 sets
• Reverse bodyweight pull-ups: 20 reps x 5 sets
• Thrust: 20 reps x 5 sets
• Lying sit-ups on negative bench: 20 reps x 5 sets

6 - Same weight

If you have limited equipment, such as only 15-pound single-arm dumbbells or one 20-pound kettlebell, you'll have to make do.

Pick 5 suitable exercises and work them out with what you have. In this scenario, I would start with more isolated exercises and work up to more complex ones (we normally do it the other way around). This is what it might look like:

• Biceps lifts: 15 kilos x 100 reps
• Triceps extensions: 15 kilo x 100 reps
• Arm raises: 15 kilo x 100 reps
• Military press: 15 kilo x 100 reps
• Chest Press: 15 kilo x 100 reps

7 - High reps

New research shows that decent musculature can be built with lighter weights... if you train hard. Try doing those 100 reps in 3 or 5 sets. Or try a rep scheme of 40-30-30, 50-25-25, or simply 5 sets of 20. It'll relieve your joints and give you a pump even Arnold would envy. Like this:

• Leg press: 110 kilos x 40 reps, then 30 reps, then 30 reps.

If you've never tried it, gradually add weight. Start light to build up your tolerance, then destroy yourself.

About the author:
Tim Henriques has been competing in powerlifting for over 20 years. He belonged to the U.S. National University power triathlon program. In 2003, Tim managed 317 pounds in the deadlift (in the under 90 kg category), setting a Virginia state record.

Source: www.t-nation.com
Original article title: The 500 Workout
By Tim Henriques