Centurion method: is it really effective to do sets of 100 repetitions?

What if instead of doing sets of 8, 10 or 12 repetitions, you did sets of 100 repetitions ? That's the challenge the Centurion method. An extreme approach to building muscle mass faster, at the cost of intense suffering. Let's take a closer look at how this technique works, and its real benefits for bodybuilders.

What is the Centurion method?

The Centurion method, also known as the 100-rep method, pushes every muscle in your body to its limits.

If, up until now, you've been used to building your workouts around a number of repetitions between 8 and 12, this approach may surprise you.

As the name suggests, the aim is to do sets of 100 repetitions for each of your bodybuilding exercises. The rest period should not exceed 10 seconds. Of course, you'll need to use lighter loads than you're used to. We'll come back to this later.

You can apply this method to basic exercises or isolation movements: bench press, pull-ups, squat, deadlift, military bench press, biceps curl, etc.

It all depends on which muscle groups you wish to target first.

This can be done with free weightsor guided machines.

The benefits of this type of training

The Centurion method is based on the concept of the muscular confusion.

By imposing 100 repetitions on a muscle, you surprise it and send it new stimuli. It is then obliged to adapt to the new constraints you impose on it, which improves its performance. muscle development.

More broadly, this approach promotes capillarization. It's also an excellent way of involving all the muscle fibresThe result is a complete workout for all muscles, whether slow- or fast-acting. In other words, you can work the muscles in a complete way.

What's more, it offers an interesting alternative to your usual program, allowing you to break the routine.

Centurion series are also interesting for catching up with a weak pointThe aesthetic deficiencies of most practitioners are not the result of a single cause. For most practitioners, aesthetic shortcomings are not the result ofa genetic problemBut it's really a lack of training at the gym. With this method, you can precisely target a muscle to make it grow.

Finally, because of the burning sensation generated, this technique will push you beyond your limits in terms of effort. By integrating it into your fitness program, you'll test your resistance to pain and develop your mental capacities, as you can see in this video where I test the method (spoiler: I suffered!).

How can you include the Centurion method in your bodybuilding program?

First and foremost, this type of program is designed for experienced muscle builders.

If you are beginnerIf you prefer a more traditional approach, with 3 or 4 sets of 8 to 12 repetitions.

Returning to the Centurion method, work with light loads, on the order of 20 to 30 % of what you normally use. If you do your bench press sets at 100 kilos, you'll need to work with a weight between 20 and 30 kilos.

After a good warm-up, start your series. When you feel you've reached failure, use the the rest break for a maximum of ten seconds, then continue the series.

If the 100 repetitions are too easy, increase the load slightly the next time.

For my shoulder and biceps workout, I personally chose to focus on 4 exercises, with 2 minutes rest between each series :

• Guided barbell military press
• The side elevations
• Dumbbell standing biceps curls
• Extended biceps curls at the pulley

A few tips on how to build muscle with this method

Now that you know the benefits of this method and how to include it in your training plan, here are some tips to help you gain muscle:

• Don't apply the Centurion method to every session, or you risk falling victim to overtraining. Be careful not to exceed 2 consecutive weeks every 2 to 3 months or so.
• Don't neglect the execution technique exercises. This can be tempting to go faster, but greatly increases the risk of injury.
• Apply the method to one or more some exercises of your training, not the whole session.
• After such sessions, it is even more important to take care of your diet, your hydration and your sleep in order to be well prepared. recover.

Conclusion

The Centurion method is a real physical challenge and mental! Designed for seasoned athletes, it helps you build muscle quickly by shocking the fibers. But be careful not to overdo it, or you'll risk injury and slow your progress.