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When you do CrossFit, you are probably scared of the days when you see a chipper on the WOD board. The intense workouts stack tons of repetitions of different exercises on top of each other so you can penetrate all the sets before the fatigue sets in.
This may be a good way to build up your raw work capacity – but for muscle training, wasting your time and effort, Men's Health Fitness Director Ebenezer Samuel, CSCS Instead, he says that you are more focused on the entire volume, and that you can apply the practices that CrossFitters may not find in your local box with hacking principles.
"Take [the chipper̵
"You can take as many sets as you need [to get to 100]," says Samuel. "The key is the pause between sentences, the number of repetitions you'll have after each set to reach 100 is the number of seconds you need to rest."
For example, you can start the workout with 20 reps for the first set. That means you have 80 seconds to rest and recover before pumping out more. After completing each exercise, rest for 1 minute before proceeding to the next one.
To practice, you should probably go to the gym. You will need dumbbells, an adjustable bench, a resistance band and a watch to set your rest time. For some tips on each move, see Samuel's comment on the above video.
The 100s Arm Shred Workout
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Long, Kneeling Biceps, Alternate Curls
2. IG-sheet; 100 repetitions per arm
Floor Dumbbell Skullcrushers
3. IG-slide; 100 repetitions
4. IG-slide; 100 repetitions
5. IG-slide; 100 repetitions
6. IG-slide; 100 repetitions of each exercise. Switch back and forth between the two exercises until you have finished all the repetitions.
Wall Hammer Curls
To put the principles into action, there are some important principles. "Do not do that all the time," says Samuel. "Think about it once or twice a month, drink plenty of water first, and then set off for rest a day later."
Samuel also claims that deliberate and effective work is much more important than just repetition. "Shape is paramount," he says. "Be strict with the rest periods to make the most of it."