Every experienced lifter hits a plateau every now and then. And to blast through it you need to switch things up a bit. You can't break through a plateau if you continue to do the same things in the gym. One of the most intense ways you can break through a plateau is by increasing your reps and do 50-100 rep sets. Select a weight that will enable you to perform 25 consecutive reps. Once you've completed the 25 reps, rest for 15 seconds and take deep breaths.
After your short rest, continue to do more reps to the point of failure and immediately take another 15 seconds break. Continue with this method until you've completed a total of 50 repetitions. Your rep pattern can look something like this: 25 – pause – 8 – pause – 6 – pause – 5 – pause – 3 – pause – 3, and you get a total of 50 repetitions. If 50 is not too much to you, you can take it to 70-100 repetitions and extend your rest to 20 seconds in between subsets.
Aim to complete the set in maximum 6 subsets. If your goal is hypertrophy, use a weight that's 75% of a 10-rep max and do as few subsets as you can to complete a 50 or 100 repetitions set. If you want to make it even more intense, take 6 seconds long rest pauses, instead of 15-20 seconds. You can try a variation of the 100 reps in a slightly different manner:
Make sure you adjust your 50-100 rep set according to your compound or isolation exercises. For a leg extension, you use less energy than you use for a squat, for example. If you hit your repetitions goal, make sure you increase your weight the next time you try it. This method is great to break through plateaus, but it also works for hypertrophy. You can try it as a challenge to complete 100 repetitions in 100 seconds. It also works as a finisher or fat-burner. You can do 100 reps for the following exercises as a whole set:
Make sure you need lighter weights with this so that you are able to do at least 50 reps on the first subset for each one of these exercises. If you use lighter weights you will be able to perform as many reps as you can with fewer subsets and rest-pauses without worrying about it interfering with your recovery.
You can use this method for hypertrophy, fat burning, but it's also great for strength training. Only make sure that you use it as a finisher. Meaning, only do the 100 reps after you've completed the rest of your training and use it as a method on your very last exercise.
If you're not training for strength and power, you can do the 50-100 rep routine in the beginning of your workout session, regardless if you're doing it on for a compound or single-joint exercise. If you use it as a fat burner, use the method at the end of your workout, until you meet your fat-burning goals. Either way, using this method for your goals is efficient. So, gear up and challenge yourself to do the 100 rep method to smash your goals!