Nutrition and training expert John Parrillo is an innovator who has been at the forefront of bodybuilding for more than two decades. His views go against conventional wisdom and have been hailed as revolutionary by some and rejected by others. Some think he’s an exercise and nutrition genius who knows more than anyone else about maximizing muscle growth and losing body fat, while others think he doesn’t know what he’s talking about. doing. In any case, John was one of the first to embrace the idea of super hybrid muscle. In fact, he was actually the first to develop the first hybrid training system.
More than 15 years ago he caught on to the idea of super hybrid muscle and started getting his bodybuilders to do really high-intensity cardio. John realized that by doing this, his boys were actually changing the structure of their muscle fibers. He called this form a resistance training “extended set of 100 reps,” adding that it helped the body create more mitochondria—the muscle’s “cellular blast furnace”—while also increasing muscle growth by developing communication pathways. which provide nutrition. Muscles. As cellular blast furnaces, mitochondria are extremely important to muscles because they are the energy supply system of muscle cells.
Every muscle has a certain number of mitochondria—the more mitochondria a muscle has, the more likely it is to grow. So by forcing the body to make more mitochondria, you are setting the stage for major increases in muscle strength, stamina and endurance. Simple muscle fibers are built for either strength or endurance—not really both. By forcing the body to increase the number of mitochondria in muscle cells, you are also causing a metamorphosis that converts normal muscle fibers into super hybrid muscle fibers. And not only that, but a human body full of mitochondria is much less likely to store body fat than a body with fewer mitochondria.
While researching ways to reconfigure the structure of muscle fibers, John realized that the answer could be found in the past. Looking back, he realized that prolonged, intense physical effort causes a working muscle to make extra mitochondria, resulting in large gains in muscle strength and endurance. Part of this realization came from observing the railroad workers of the 1860s. These guys will keep track all day long using 4-pound sledgehammers with powerful arms, forearms and shoulders full of mitochondria, strength and endurance. But because his legs were not being exercised as intensely, he remained the same.
So basically, John’s 100 rep giant set training routine recreates this kind of super intense, prolonged workout.
This is how it works. You start by choosing a single muscle group, doing 20 reps of one exercise, then 20 reps of the next exercise. Immediately after that, you do 20 reps of another exercise, followed by 2 more sets of 20 reps each of two different exercises. No rest is allowed between 20-rep sets. At the end of all of this, you’ve done a total of 100 reps, roughly consecutively. Now you can rest for no more than 1 minute before starting the whole cycle again, repeating this at least 2-3 times in total.
It’s a tough workout – especially when you realize you’ve only done 200-300 reps for one muscle. In a typical workout, even on a high rep day, most people aren’t even doing 100 hits for a single muscle. The important thing to remember here is that the workout should be intense. You want to avoid wasting time by not making it challenging. At the same time though, you don’t want to start with too heavy a weight because once you start, you must commit to finishing with the same weight. No drop sets here.
You can do giant sets of 100 reps for any body part—you’re not limited to just a few muscle groups. You can do this whether you use machines or free weights, but you’ll always get the best results from free weights because they force each limb to carry its fair share of the total weight, working each muscle equally. Requires performing obliquely, making free weights a far cry. Better muscle building equipment than machines. You should do giant sets of 100 reps once or twice a week, rotating body parts, for about eight weeks.
If you tell most bodybuilders that you’re going to do 100-rep sets to build strength, endurance and size, they’ll probably ask if you’ve gotten out of your shaky mind. Most hardcore bodybuilders reject this philosophy outright because it runs contrary to well-known logic – fewer repetitions, bigger weights – equals bigger muscle growth.
Even though the path to get there is slightly different, the underlying principles and end goal of 100 rep giant sets and lean hybrid muscle training are the same. Both rely on grueling workouts that combine resistance training and cardio activities to increase the number of mitochondria the body has to build super hybrid muscles.
Source by Mike Westerdal
