TRAINING
Centurys for SIZE
Last Updated on March 18, 2024 by
100 REP WORKOUTS FOR MASSIVE GAINS
This trick goes back Decades, and if you haven’t done these before YOU NEED TO.
Rich Piana referred to them as “feeders” but Centuries have been around for forever.
If you are lacking with ANY body part, GET STARTED WITH THIS NOW.
THIS IS PERFECT FOR ANYBODY WANTING TO MOVE PAST A WEAK BODYPART AND MAKE IT STRONG AND BIG.
Generally I always prefer to use dumbbells when doing these for Upper Body. Lower body I use Machines.
They require you to use weight you can go to 100 with.
You are going to do 3 to 4 sets per body part with no more than 15 seconds in between.
I have seen Rich Pianas video and I know he uses 2 exercises with back to back super set style.
This can work as well.
(See him demonstrate in the video below)
However if you want to focus on one body part you can, and it works equally as well.
**YOU WILL USE THIS METHOD ON TOP OF YOUR REGULARE ROUTINE, SHOULD TAKE YOU ABOUT 15 to 20 Min MAX.**
UPPER BODY- Dumbbell’s
Chest example:
Incline Chest Press
Set 1
-Go through the movement with a weight that allows you to go to 100 (this is not as easy as you think) Drop the weights and take 15 Deep breaths.
Repeat 3 more times with a total of 4 sets. Decrease weight if you have to, we are looking for burn here. I always do this on a day off from chest 3 to 4 times a week if Im trying to add size or strength to my chest.
LOWER BODY-Machines
I prefer to use machines when doing lower body Centuries
Calf example:
Calf Machine press
Set 1
-Go through the movement with a weight that allows you to go to 100 (this is not as easy as you think) Rest and take 15 Deep breaths.
Repeat 3 more times with a total of 4 sets. Decrease weight if you have to, we are looking for burn here. I always do this on a day off from calves 3 to 4 times a week if Im trying to add size or strength to my calves.
REMEMBER EXPIREMENT!
See what works, THIS WILL ADD SIZE AND STRENGHT TO YOUR BODY!
If you feel like you can add a day or 2 then use this method 5 to 6 times a week instead of 4.
YOU WILL GROW!
I have personal added 1.5 inches to my calves doing this and 1 inch to my arms within a month and a half, WITHOUT SUPER SUPS.
GIVE IT A TRY
COUPON CODE: T20
COUPON CODE: ANABOLIC
Thanks for the article Vic!
Coincidentally I’ve been doing these on calves for some time! Somewhere i was told that calves need to be worked many times per week. So… I do sets of 100 (4×25) with a machine almost every time I go to the gym.
My calves are well developed (also have to give credit to genetics).
Never considered to do it on all body parts. Gonna give this a try!!!
I like the super set for bi/tri that Piana (RIP) recommends.
Tim H
Hey Tim!
We get so much spam (People trying to post backlinks) here in the comments section I almost missed this.
That’s awesome about your calves your ahead of the game!!
You’re gonna love the arm pumps they are the best I do them all week. Let me know what you think!!