Troy Alves and the 100-rep training technique
Troy Alves built 100-rep sets into chest and triceps training to get a better feel for the muscle and a stronger pump. The idea wasn’t to grind out one endless heroic set, but to break the work into small chunks, keep tension on the muscle and end up at roughly 100 reps.
Why did Troy Alves use 100 reps?
Flex once wrote that many bodybuilders didn’t quite agree with Troy Alves’s unconventional training methods. Still, the progress was visible enough to make more than one skeptic pause. When an athlete shows up onstage denser, drier and with sharper lines, you can’t simply wave the method away.
Troy’s goal wasn’t just mass. The aim was to add density here and there. Especially important this year was improving the glutes: hardening, striations and bringing out detail. To that end, about four months ago Troy started doing leg curls in three different ways.
That detail matters. The 100 reps weren’t a standalone trick tossed on top of a workout. They fit a broader idea: more tension, more feel, more control. If the muscle is working but the movement is sloppy, the rep count alone won’t save anything.
How did Troy Alves do this exercise?
For the leg curls, Troy changed the position of the pad. First, the pad rested near the ankle. Second, the pressure moved to the lower part of the lower leg. Third, the pad went directly onto the lower leg. According to Troy, this demanded a huge effort.
For chest, Troy used the pec-deck machine. For triceps, the choice was rope pressdowns on the cable machine. Both are exercises with a fairly fixed movement path, where the muscle is easier to feel. That makes them a good fit when the goal isn’t a record weight but long, sustained work in the muscle.
The key difference: this isn’t one long set. If you try to go straight through from start to finish, you may pick the wrong weight. Too light a weight just becomes a waste of time. Too heavy a weight breaks your technique before the real work even begins.
Troy used a weight that allowed about 20 reps. When the burn became very intense, Troy rested for a second or two and carried on with the next 15-20 reps. Moving forward this way, with small pauses, Troy kept going until about 100 reps were done.
100 reps for chest and triceps
This approach works best at the start of a workout, which is how Troy used it. The muscle gets a strong blood supply right away, the joints warm up and your head gets into the right place. Honestly, it’s also a good test: do you feel the muscle you intend to train at all?
For chest, the pec-deck shouldn’t turn into a shoulder exercise. Move the elbows under control, keep the chest up and end each rep when the chest muscle is under tension. The same logic applies to triceps. On rope pressdowns there’s no point swinging with your body. The elbow stays put and the work comes from the back of the upper arm.
So what actually happens? A long set forces you to lower the weight but raise the work volume. It doesn’t replace heavy base training, but it can be a very good extra dose of work for a muscle that needs a better feel or more volume.
Practical tips for a 100-rep set
Start modestly. If the first part falls short of 20 reps, the weight is probably too heavy. If you get much further without effort, the weight is too light. A good starting point is one where 20 reps is doable, but the last reps demand concentration.
Keep the rest short. A second or two means a real, quick breath, not checking your phone. If the pause drags on, the point of the method is lost. The burn should ease only enough for you to carry on with the next 15-20 reps.
Don’t do this for every muscle and in every workout. 100 reps is demanding, especially if you’re used to classic sets of 8-12 reps. Use it on a selected exercise, such as for chest or triceps, and see how your recovery goes.
A simple truth: when your technique breaks down, the set is over. The rep count gives you no permission to wrestle with your shoulders, rock your lower back or yank on the cable with your whole body. Troy Alves’s idea was to make the muscle work, not just chase a number.
FAQ: Troy Alves and 100 reps
Is 100 reps suitable for beginners?
It can be, if the weight is light and your technique is solid. A beginner should do it on a machine or cable rather than with a free-weight exercise, where body position breaks down quickly.
Does it build muscle better than heavy sets?
Not necessarily. 100 reps is a tool, not a miracle method. It can help you feel the muscle better and add volume, but heavier sets remain important in training for muscle mass.
How often should you use it?
Start with one exercise in one workout. If your recovery is in order and your joints feel good, you can repeat it every now and then. It makes no sense to turn it into a mandatory part of every workout.
Author: joker
Come and try it! ArtGym
