100 reps to bigger...

Ok, maybe a dumb question. If Chad Waterbury can chime in, that’d be great, but I understand if he’s busy. If anyone else has insight for this, that’s also awesome.

Would there be much benefit for using his 100 reps a day program with a exercize like the one arm DB snatch? It hits legs, shoulders, arms, torso… pretty much everything. If I were say, to use a light weight like 25 lbs. I thought it may help with fat loss, perhaps a lil muscle endurance. Would there be much benefit physilogically? Perhaps help nutrient transfer with all the muscles hit?

Thanks for any responces.

obviously if you are increasing the amount of time you are exercising you will lose some extra fat. however the premise of the 100 reps program is to specialize on a lagging body part, or two if they are small. i dont think such a complex exercise would fit that mold.

Personally, I don’t like the 100 rep. program. I can find many other ways far more entertaining to lose fat and build muscle.


The 100 reps program isn’t designed for fat loss or even necesarrily building muscle, although some will while on the program.

If you read the article, especially the part about “what to expect” you’ll see that the program is more meant as a way to compliment your training and increase recovery time for specefic body parts by increasing blood flow, and it works really well.

I was having trouble recovering with lower body and getting the number of workouts in that I wanted too for my legs even with vit C and Surge and even icing w a cryo cup, after a week or so of incorporating some of these principles my recovery times have improved significantly.

Stick with core movements and those outlined in the routine though I would think.


I think recovery can be the purpose of any high rep execise. Whether it be Sledge hammer work, hitting the heavy bag, medicine ball drills, 100 rep. sets etc.

You are basically at a task long enough to increase blood flow to a given area. This can result in a “pump”. The blood tends to help the recovery process. However, there is also a training effect cardiovascular wise. A marked increase in heart rate. This too is a good thing.

My original point is that I would much rather do just about anything else, other than move a weight back and forth 100 times. Boring!

If you like it, and it works for you, great!


going off of what Zeb said, which sounds accurate, I’d say that your idea would actually work well.


in that case what about just jump rope? Or is that straying too far from the idea? As most of your examples still mimic actual training movements…?


Actually, I think that moderate rope skipping would be a good way to recover from a squat workout!

The 100 Reps program was designed to target a specific muscle group. If you utilize an exercise such as a 1-arm snatch, many muscle groups will be involved but minimally taxed for increased capillary density.
But, your recommendation would work well for an overall GPP exercise on the off days.

Anytime that you flood a particular body part with blood, that has a healing effect. That’s one reason massage helps heal a sore muscle.

Hmm, this is interesting. My leg day was on Thursday morning and I destroyed them. I was expecting some serious soreness the next 2-3 days, but I had none. The only thing that changed was I started playing hockey again and played that night of the workout (workout was in the AM). The hockey clinic was a lot of skating drills, shooting, and then scrimmage but as you all are probably aware, its a very anaerobic in nature; basically 1-2 minutes of sprinting around with a 3-4 minute rest period. I am wondering if this “100 sets” that night eliminated the soreness I normally feel. I’ll have to experiment with this.

Thanks for the replies, Chad, Zeb and Wompa. I was thinking of it along the lines of a gpp workout. Since half of my training time tends to be at night, hitting the tire and wood stump outside my apt with a sledge might wake some people up.