while bodybuilding has its base in 80%max rep x 10 thinking, extremely high reps work the body to increase muscle fibre, atp production, cardiac conditioning and improve oxygen absorbtion. many people choose to bulk, or be big with no thought to theyre overall condition or health. being able to do hand stand press's or a half iron man add to your abilities as a body builder exponentially.
I'll agree with this, as every 3 months I'll take 1 month to do 100reps on all core lifts while lifting every muscle group twice per week. This too is believed to increase slow twitch and fast twitch muscle fibers & ATP production.
Here's the regimen if anyone is interested. I don't follow this exactly as I prefer some lifts over others but for the most part it's worked great to keep me out of plateaus.
WEEK 1
Monday
Muscle Group Exercise Sets/Reps Rest
Chest Bench Press 8/8 2 min.
Biceps Preacher Curl 8/8 2 min.
Traps Barbell Shrugs 8/8 2 min.
Tuesday
Muscle Group Exercise Sets/Reps Rest
Shoulders Lateral Raise 8/8 2 min.
Legs Squat 8/8 2 min.
Calves Standing Raise 8/8 1 min.
Wednesday
Muscle Group Exercise Sets/Reps Rest
Back Bent-Over Row 8/8 2 min.
Triceps Pressdowns 8/8 2 min.
Abs Hanging Leg Raise 8/8 1 min.
Thursday
Muscle Group Exercise Sets/Reps Rest
Chest Incline Press 8/8 2 min.
Biceps Barbell Curl 8/8 2 min.
Traps Dumbbell Shrugs 8/8 2 min.
Friday
Muscle Group Exercise Sets/Reps Rest
Shoulders Lateral Raise 8/8 2 min.
Legs Squat 8/8 2 min.
Calves Standing Raise 8/8 1 min.
Saturday
Muscle Group Exercise Sets/Reps Rest
Back Bent-Over Row 8/8 2 min.
Triceps Pressdowns 8/8 2 min.
Abs Hanging Leg Raise 8/8 1 min.
WEEK 2
Monday
Muscle Group Exercise Sets/Reps Rest
Chest Incline Press 10/10 2 min.
Biceps Barbell Curl 10/10 2 min.
Traps Dumbbell Shrugs 10/10 2 min.
Tuesday
Muscle Group Exercise Sets/Reps Rest
Shoulders Dumbbell Press 10/10 2 min.
Legs Leg Press 10/10 2 min.
Calves Seated Calf Raise 10/10 1 min.
Wednesday
Muscle Group Exercise Sets/Reps Rest
Back Pulldown 10/10 2 min.
Triceps Close-grip Bench 10/10 2 min.
Abs Cable Crunch 10/10 1 min.
Thursday
Muscle Group Exercise Sets/Reps Rest
Chest Bench Press 10/10 2 min.
Biceps Preacher Curl 10/10 2 min.
Traps Barbell Shrugs 10/10 2 min.
Friday
Muscle Group Exercise Sets/Reps Rest
Shoulders Lateral Raise 10/10 2 min.
Legs Squat 10/10 2 min.
Calves Standing Raise 10/10 1 min.
Saturday
Muscle Group Exercise Sets/Reps Rest
Back Bent-Over Row 10/10 2 min.
Triceps Pressdowns 10/10 2 min.
Abs Hanging Leg Raise 10/10 1 min.
WEEK 3
Monday
Muscle Group Exercise Sets/Reps Rest
Chest Bench Press 12/12 2 min.
Biceps Preacher Curl 12/12 2 min.
Traps Barbell Shrugs 12/12 2 min.
Tuesday
Muscle Group Exercise Sets/Reps Rest
Shoulders Lateral Raise 12/12 2 min.
Legs Squat 12/12 2 min.
Calves Standing Raise 12/12 1 min.
Wednesday
Muscle Group Exercise Sets/Reps Rest
Back Bent-Over Row 12/12 2 min.
Triceps Pressdowns 12/12 2 min.
Abs Hanging Leg Raise 12/12 1 min.
Thursday
Muscle Group Exercise Sets/Reps Rest
Chest Incline Press 12/12 2 min.
Biceps Barbell Curl 12/12 2 min.
Traps Barbell Shrugs 12/12 2 min.
Friday
Muscle Group Exercise Sets/Reps Rest
Shoulders Dumbbell Press 12/12 2 min.
Legs Leg Press 12/12 2 min.
Calves Seated Calf Raise 12/12 1 min.
Saturday
Muscle Group Exercise Sets/Reps Rest
Back Pulldown 12/12 2 min.
Triceps Close-Grip Bench 12/12 2 min.
Abs Cable Crunch 12/12 1 min.
WEEK 4
Monday
Muscle Group Exercise Sets/Reps Rest
Chest Incline Press 15/15 2 min.
Biceps Barbell Curl 15/15 2 min.
Tuesday
Muscle Group Exercise Sets/Reps Rest
Shoulders Dumbbell Press 15/15 2 min.
Legs Leg Press 15/15 2 min.
Calves Seated Calf Raise 15/15 1 min.
Wednesday
Muscle Group Exercise Sets/Reps Rest
Back Pulldown 15/15 2 min.
Triceps Close-grip Bench 15/15 2 min.
Abs Cable Crunch 15/15 1 min.
Thursday
Muscle Group Exercise Sets/Reps Rest
Chest Bench Press 15/15 2 min.
Biceps Preacher Curl 15/15 2 min.
Traps Barbell Shrugs 15/15 2 min.
Friday
Muscle Group Exercise Sets/Reps Rest
Shoulders Lateral Raise 15/15 2 min.
Legs Squat 15/15 2 min.
Calves Standing Raise 15/15 1 min.
Saturday
Muscle Group Exercise Sets/Reps Rest
Back Bent-Over Row 15/15 2 min.
Triceps Pressdowns 15/15 2 min.
Abs Hanging Leg Raise 15/15 1 min.
Now take 3 days rest and begin your normal lifting regimen.
