Supermax Reps Routine (500)

[BigGains]

What's up bros? Recently started a new routine and wanted to get some feedback from anyone who's done something similar.

In short, I train one muscle group only, and it usually takes about an hour (sometimes about 10 -20min more). The goal is to get to 500 total reps, via 5 exercises (so 100 reps per exercise). I vary the pace and methodology depending on how I feel. For instance, today I started with flat bar bench press. I started with a drop set; 200lbsx10 reps; 160lbsx10 reps; 135lbsx10 reps. Then rested for about a minute, and repeated the same sequence for two more drop sets (adjusting the weight accordingly). So a total of 90 reps, and on the last drop set, included the last ten reps (I finished with about 70lbs total, including the bar). I was turbo gassed. Then, went on to incline db press, altering the way I got to 100 reps (not as many drop sets). The remaining 300 reps consisted of cable flys from 3 diff angles, again mixing it up with how I got to the total rep goal.

I will say the pump is phenomenal, and I feel bigger instantly (others have mentioned this too). It is definitely a taxing workout, and the endorphin high about 20min after is quite significant. I've been doing this routine for almost a month. As stated, I don't always do a bunch of drp sets...I'll mix it up and use diff training methods.

Sorry for the short story...wanted to be as specific as possible. Just wanted to see if anyone has done something like this before. Pros/cons, etc. I saw a few YouTube clips of kali muscle doing this....he cracks me up man. Kind of like the black Ric Flair, lol.

 

[Metalhead]

I did something similar a while back. For instamce i would do 531 for strength. On accessory work i would do 50 rep sets using the same weight on a lift until i hit 50 reps with very little rest between. For instance
Inc bench 165-50 reps
dips-50 reps
Flies-50 reps
so on and on.
I would usually do 4 sets on accessory for the main group and do either bi's or tri's the same way ed. It was rough.

Ct fletcher has a similar routine but he does bench 400reps of 225lbs. Fuck that! Lol

 

[louman]

I feel like id burnout on this. Seems like a ton of volume especially 500 reps on arms . I could def do it on back and legs

 

[Norsegod]

This is a good way to put on mass, but only a limited amount. Without getting stronger and lifting heavier then you will hit a plateau. I also train one part a day...in the am...then two days a week I do another at night(whatever is lagging). If you have joint issues this is okay. Puts less weight on them, but then more time under tension which can damage them, but it's also great for growth. Just know that you have to try different things. Even if you find something that you respond amazingly to reach time you do that routine, you still have to change it up to shock the muscles or else it gets accustomed and you won't move forward, and you may even move backward.

 

[BigGains]

Copy that bros. The one thing I haven't really been able to gauge completely is my strength progression as most of my routines are focused on using lighter weight than I normally would use say for 4 setsx10 reps for example. But yeah, whatever the method, your muscles will eventually adapt....imperative to keep things varied, and that's what led me to incorporating this routine.

 

[Metalhead]

Copy that bros. The one thing I haven't really been able to gauge completely is my strength progression as most of my routines are focused on using lighter weight than I normally would use say for 4 setsx10 reps for example. But yeah, whatever the method, your muscles will eventually adapt....imperative to keep things varied, and that's what led me to incorporating this routine.

Keep a log and increase your lifts slowly each week with this routine. Your strength will increase. When it stalls, try something new and swap back and forth. Keep them muscles guessing

 

[BigGains]

Will do. Thanks!

 

[general zod]

yea I've been doing high volume the last couple months my chest is finally getting bigger after yrs of low rep heavy weight i never had a chest at 5ft 9 200 anyway i saw the kali video last week along with ct fletcher thats high volume to another level based offf their prison routines .Anyway I've done a ten minit all out bench press reps in 10 minutes i got 112 reps i didn't count the sets lol and today i did the 500 kali deal for arms my opinion is i started focusing took much on counting the reps which is stupid i was stopping at 20 when i coulda got more on some sets anyway i still loved the pump and it didn't take long i was super setting low rest i like the concept but I'm not focusing on counting reps as much its the same problem people get when focusing on beating weight numbers on heavy sets and not focusing on the pump etc. I'm speaking on bodybuilding btw I'm going to keep doing it for arms for sure but for legs and chest i may alter it maybe 300 reps lol that sounds nuts please respond on your thoughts on varying it i also agree that type of training gets you high lol it really does and the way folks look at you thats another story