Every lifter eventually runs into a wall. Your muscles stop growing, your lifts stall, and no matter how hard you push, progress doesn’t come. When that happens, most people tweak their routine, slow down their reps, or double down on form.

But there’s another approach some lifters try occasionally. It’s called a Century Set, also known as “hundreds.” The idea is straightforward: perform 100 reps of a single exercise in one extended set.

STOP - Read This First

Do NOT attempt century sets if any of these apply to you:

• Less than 2 years of consistent lifting experience.
• Any history of joint problems, injuries, or pain.
• Heart conditions or cardiovascular issues.
• Currently taking medications that affect heart rate or blood pressure.
• Difficulty maintaining form when fatigued.

Even if none of the above apply, understand the risks:

Century sets will push you to extreme fatigue levels, which dramatically increase your injury risk. Your form will deteriorate as the set progresses. Sharp joint pain, dizziness, chest pain, or nausea means stop immediately and seek medical attention if symptoms persist.

Where century sets fit in modern training.

Traditional training usually falls into two camps. Heavy weight with low reps builds maximum strength. Light weight with high reps builds muscular endurance. That principle dates back to the classic DeLorme method of the 1940s and shaped how lifters trained for decades.

Modern research has revealed something important, though. Both approaches have crossover benefits. Heavy training still boosts endurance, and light training taken to the point of fatigue can build strength and size. In fact, a wide range of rep schemes can stimulate muscle growth, as long as the set is pushed close to failure.

Current evidence shows that moderate rep ranges of 6-15 reps produce the best results for most training goals. Total weekly training volume matters more than using extreme rep ranges like 100-rep sets.

So, where do Century Sets actually fit? They’re not superior for building muscle or strength compared to traditional methods. Instead, they serve as an occasional novelty that can break the monotony of training or provide a mental challenge when you’re feeling stuck.

Here’s what century sets can and can’t do.

Very high-rep training creates significant metabolic stress and that intense “burn” feeling. Some believe this improves capillary density, the network of tiny blood vessels that supply nutrients to muscles. However, recent research suggests that both high and low-rep training can improve these vascular adaptations when effort levels are similar.

The reality is that Century Sets offer limited training benefits beyond novelty and motivation. They won’t accelerate muscle growth or strength gains compared to proven methods. They might provide a psychological boost or help you feel more connected to a particular muscle, but that’s about it.

There’s also a downside to consider. Many experts now warn about “junk volume.” That is performing sets that add fatigue without meaningful training benefits. Century Sets risk falling into this category, especially if used frequently.

How to perform century sets (if you still choose to.)

Exercise selection is absolutely critical. Only use machines, cables, or fixed-path movements. Never attempt Century Sets with free weights, especially compound movements like squats, deadlifts, or bench press. As fatigue sets in, your form will deteriorate rapidly, increasing the risk of serious injury with these exercises.

Safe options include machine leg press, seated cable rows, machine chest press, or bicep curls on a cable machine. Pick movements where losing form won’t hurt you.

Start with a weight you could typically handle for about 30-40 reps. Go to failure, then rest for 10-15 seconds maximum, and then continue. You can reduce the weight if needed, but prioritize maintaining decent form throughout. A full Century Set usually takes several minutes, depending on the exercise and how often you pause.

Remember: the moment your form breaks down significantly, end the set immediately. No rep count is worth an injury.

Should you try a century set?

Current best practice suggests using Century Sets very sparingly, perhaps once every few months at most. More frequent use risks overuse injuries and diminished training quality. When you do try them, limit it to one exercise per session and never make them a regular part of your routine.

Think of Century Sets as an occasional experiment rather than a training strategy. Use them to break monotony if you want, but return to proven methods for your core training.

Before considering extreme methods like Century Sets, ensure you’re consistently following proven fundamentals. Are you eating enough protein? Getting 7-9 hours of quality sleep? Following a well-designed program?

Better plateau-breaking strategies include gradually increasing training volume over time, improving exercise technique, ensuring adequate nutrition, and managing stress effectively. These approaches are backed by solid research and won’t compromise your safety or long-term progress.

---

Reference Links:

Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis

Brad S Currier1, Jonathan C Mcleod1, Laura Banfield, Joseph Beyene, Nicky J Welton, Alysha C D'Souza, Joshua A J Keogh, Lydia Lin, Giulia Coletta, Antony Yang, Lauren Colenso-Semple, Kyle J Lau, Alexandria Verboom
British Journal of Sports Medicine, Published July 6, 2023

Click Here for the Study: https://bjsm.bmj.com/content/57/18/1211

 

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men

Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T.
Journal of Strength and Conditioning Research, Published October 2015. | DOI: 10.1519/JSC.0000000000000958

Click Here for the Study: https://journals.lww.com/nsca-jscr/fulltext/2015/10000/effects_of_low__vs__high_load_resistance_training.36.aspx

 

Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review

Eneko Baz-Valle, Maelán Fontes-Villalba, Jordan Santos-Concejero
The Journal of Strength and Conditioning Research, Published July 2018

Click Here for the Study: https://journals.lww.com/nsca-jscr/fulltext/2021/03000/total_number_of_sets_as_a_training_volume.39.aspx

 

Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum

Brad J Schoenfeld, Jozo Grgic, Derrick W Van Every, Daniel L Plotkin
SPORTS, Published 22 February 2021

Click Here for the Study: https://www.mdpi.com/2075-4663/9/2/32

Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.

6/20/2010
Updated 9/4/2025