September 7, 2011

Super High Rep Training (SHRT)

by: Dr. David Ryan - Posted in: Training and Workout Tips

Super High Rep Training
By Dr. David Ryan

Many people have difficulty obtaining a “pumped” muscle. Due to a lack of coordination and genetics, the muscle is worked out, but often not blown full of blood. To obtain maximum results, the common bodybuilder has mastered this approach and seeks it out in the gym, like a Cheetah looking for its’ prey. Super High Rep Training (SHRT) offers the simple way of obtaining the pumped feeling.

There are many supplements on the market to help you obtain and retain a pumped look. Learning what this special feeling is like can be difficult to achieve. There are many products available from Labrada (namely Super Charge and Stim Force) that can help you to get a better PUMP by using this format of training.

Muscle Fiber Types

Muscle is composed of three different fiber types. There are “slow twitch,” also called red fibers, which respond to endurance movements. The body also has “fast twitch,” also known as white fibers and respond to strength or explosive movements. “Intermediate” or grey fibers, make up the last group and can be either strength or endurance, depending on training.

Your genetic code makes up the determination of the percentage of the distribution of those fiber types in your body. This is why some people can be as strong as a draft horse and others can run for miles without breaking a sweat.

Most people in the gym use weights to train only the white fibers. This causes the body to become stale and stops growth or flattens body tone.

Why Super High Rep Training Works

SHRT training is designed to stimulate the muscles by shocking the red and grey fibers that normally do not get stimulated by weight training.

To begin this process, you will find it best to have some of the following items:
• A training partner that can count.
• A simple clock with a second hand

How to Implement Super High Rep Training

To start, pick an exercise that allows you to stop any exercise quickly without the possibility of injury. Bench presses, with a barbell are dangerous since the bar can rest on your neck or chest and cause airway restriction and death. It is better to always have a spotter and use a smith bench or set up a squat rack for safety.

In our example we will use a simple bicep curl movement. First choose a weight that is normally 20-30% of your best repetition maximum. It is very wise to consider less weight with this type of training. The most common mistake with this format of training is to use too much weight.

Begin by performing the movement as many times as possible. As you continue you will fatigue at some number.

In this case let’s say you obtained 50 reps. Some quick math: 50-100 means you have 50 reps. left, so rest for 50 seconds and continue.

This is where that training partner is handy, to keep you honest and to watch that clock. Finish your set and continue towards your goal of last 50 reps.

Typically you will fatigue after another 20 repetitions. That means you have 30 more to go and another 30 seconds of rest.

Continue and keep training then if you get 15 more, rest for 15 seconds, then try and finish. Be sure and continue this subtraction and time appropriate rest until all repetitions are completed.

At the end you will require a full 5 minutes of rest to recover before proceeding with any other exercise. It is always best to perform this type of exercise after you have performed any strength movements.

Typically a few exercises in the hundreds format is all you need for a day for one body part. Stick with only two or three sets of 100s at first.

Hundreds training is extremely effective at stimulating collateral blood circulation around and through a muscle.

Most common weight lifting results in some degree of muscle stimulation and hypertrophy/hyperplasia (muscle growth). Hundreds training will stimulate some growth in males, but also tones muscles in both sexes. Tone will help with fuller muscle bellies and also the shapely look most people desire.
Injuries are often helped by this type of training. Lower weight and higher repetitions will bring new blood and nutrients to an area and results in healing.

It is best to begin with 50 reps as a goal in unconditioned and specifically health condition afflicted individuals. Then progress to the hundred repetition goal as the training response improves.
Various conditions such as arthritis, multiple sclerosis, fibromyalgia and other musculoskeletal injuries are often helped with this protocol of training.

Individuals who have problems “feeling the pump” that is commonly associated with weight lifting will experience the engorged muscle with this type of training.

Make sure that you can immediately stop a movement or have a spotter take the weight. Do not attempt this training alone.

As lactic acid from your muscles builds up from the higher repetitions, the pain can be devastating. You will “fail” and you will have to stop. As your body fatigues, your mind will quit and the simple math calculations are tougher than you think.

This type of whole body workout is becoming more popular and is a very time efficient way to exercise. It takes time to develop the stamina to sustain the level of intensity to complete a whole body workout and frankly, those that do are in a class of fitness all by themselves.

Many military groups, wrestlers, MMA fighters, law enforcement, football and other team sports will use this protocol to achieve maximum fitness in a shorter period of time.

Cross-training is quickly becoming a popular term in the fitness industry and this involves the principles of SHRT. Individuals participate in exercises that involve higher reps, but performed often in a timed format. This has lead to a competitive format of exercise and national and international competitions are being televised.

Has Super High Repetition Training Being Used By Others?

An example of hundreds training was used with the cast and stunt crew for the movie “300.” Actors were asked to perform a series of 8 basic exercises; squats, power-cleans, bench press, military press, dead-lifts, bent-over rows (or pull-ups), push-ups and single leg lunges.

Each actor had to do 50 reps in each of the series of exercises, with a particular weight goal, starting with approximately the free bar (45 #s) and eventually 135 pounds.

They could not move to the next exercise until all of their repetitions were completed on each movement. Based on the physiques of the actors in the movie, the hundreds training were successful in developing a well toned muscular warrior look.

Recovery from this type of exercise is different than most. Since you are using less weight, the damage to your joints is much less, but the muscle fatigue is high. The saturation of the muscle with lots of drinking water and a healthy diet of protein, simple carbohydrates and low fats is essential to recovery.

Skeptical people will often ask, why not just perform 5 sets of 20 repetitions and the answer is simple: 20 reps only last about 10-40 seconds. Repetitions in the higher range of 50-60 reps, is necessary to change the body’s energy systems to the lactic acid cycle. That evokes a completely different type of exercise response and doesn’t take place until after 45 seconds of constant exercise.

Resting between exercise days is necessary to ensure a 100 percent effort. You will be sore from this type of training, but as you continue to train in this format, you will eventually become very “fit.” If your diet and sleep are in line with your training, you will look amazing.

Dr. David Ryan
Columbus Chiropractic Center Director