The concept can be applied to any exercise, but it’s probably best to stick with the basics. Now that we’ve got all that squared away, let’s move on to exercises. (Just checked my 23 and me and it turns out I’m still not German.) You’re going to complete 100 reps, no matter how many sets it takes.
With Century Sets, the number of reps is static. You hit 10 no matter what, then stop you may wind up with less than 100 reps. With GVT, the number of sets is static. For me, lower body tends to grow on multiple sets of high reps, but no difference in upper body. Will this lead to a difference in training effect? Depends on your fiber type, and how you grow. So, really, higher reps with a lower percentage of 1RM. We’re working with 5×20 instead of 10×10. There are certain similarities, of course: aiming for 100 total reps, and using the same working weight during all sets, increasing only when you can complete all reps on all sets. I’m sure someone will make the comparison to German Volume Training. If there can be more than one guy named John, there can be more than one protocol called Century Sets. I’m aware that there are other systems that go by the name “century sets.” I don’t really care. 
His stuff has certainly impacted my training over the past year, and he does a lot of high rep work.
Ben Bruno is probably at least partly the inspiration for this. Now, before we go any further, I’d like to address some things I know are bound to come up: It won’t bury you, but it will humble you. Let me just make that as clear as I possibly can: unless you routinely do high rep work for multiple sets, this is going to suck. When you can get 5×20, increase the weight next workout by 5%. But, there are caveats: no set should go over 20 reps so, you’ll aim to complete in the fewest sets possible, with a minimum of five sets. Adam and I started playing around this last summer when we grew a bit bored from testing all of the workouts in our book.Īs the name implies, you’re working with 100 reps the goal is to hit that number in the fewest number of sets possible. What resulted is Century Squat, from which grew into Century Sets using other exercises. And while you can do nearly any exercise in a squat rack, I got to thinking-always dangerous-and pondered… What if you were to do a workout with ONLY squats? How would it work? In a crowded gym with guys loitering on every piece of equipment, the only station available was, predictably, the squat rack. This idea came about out of pure boredom, coupled with a lack of equipment. Here’s how it works in brief: 100 total reps of a compound exercise with a predetermined percentage of your bodyweight (chart below). You ready? Drum roll please… Introducing Century Sets 100 Reps of Pure Humility 
In short, it’s got everything you want…if you’re willing to put in the work. Quite the opposite, in fact-it’s turned out to be a way to hit new PRs, add some size, and even burn a little fat. Today, I’d like to talk about an idea that started out crazy and turned out not to be frighteningly stupid. That said, it doesn’t always have a happy ending or result in a breakthrough sometimes a crazy idea is just a dumb idea that you’re crazy enough to true. Some of my best ideas and creations occur this way (the feast/fast model, as an example). This applies to training and nutrition as much as it does anything else: every now and then I get it into my head to do something that I think has the potential to be either incredibly stupid or utterly brilliant. I truly favor high-risk, high-reward type situations.
I don’t really mean in the casino-sense of the word (although I do love me some poker), but I definitely gamble when I make decisions, in almost any area of my life. You may not know this about me, but I’m a bit of a gambler.
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