Tip The 36 000 Reps Challenge Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The 36 000 Reps Challenge Start doing 100 easy-ish reps per day of these movements and you' ll look better feel better and perform better by TC Luoma July 7, 2018August 18, 2019 Tags Challenge Training, Tips, Training I'm almost embarrassed to call this technique a challenge because it's so darn easy. I'm afraid you'll think, "Hey, if I wanted some lame exercise advice, I'd read Men's Health," but bear with me for a minute. The beauty of this "challenge" lies in its simplicity. Because it's so easy, it's infinitely doable and, given that you can do it week after week, infinitely sustainable. Despite its apparent ease, though, it works really, really well. 100 Reps Every Day Just pick one bodyweight exercise – one that correlates to some body part or lift you want to improve – and do 100 reps of it every day. For instance, if your bench press is a little shaky or has stalled out, do 100 perfect push-ups a day – in as many sets as necessary – for 7 days. You don't even need to do the sets in succession. You can do one or two sets before your morning ablutions, another later on in the day after you sweep up the kitty's hairballs, and a last one while Serbia and Iceland are battling for World Cup glory. It's an absolute certainty that your bench will be a little sturdier or a little stronger after those 7 days. 36 000 Bonus Reps Per Year Once that challenge is over, start another one. If your squat is lagging, do 100 walking or stationary lunges (50 per leg) every day for a week. Even 100 full-range bodyweight squats would work, but feel free to do them goblet style holding a small weight if the bodyweight thing is just too easy for you. You might follow that up with a week of single-leg Romanian deadlifts to shore up your glutes and hamstrings, or 100 burpees a day to strengthen the ol' ticker. Keep doing the challenges every week. It doesn't matter if you do the 100 reps in 10 sets or 1 set. As they say, you're only limited by your imagination, and maybe your slothfulness. After a year, you'll have added over 36,000 reps to your training, and you're loopy if you don't think that'll make a difference in how you look or perform, even if the reps are low resistance. Try This One One of my favorites is side step-ups, using a milk crate, step stool, or your little brother's back. You could even get away with doing it on an ordinary stair, provided you make one modification: Instead of touching your foot to the floor, touch your heel lightly to the floor and start the next rep. This prevents you from pushing off with that leg and makes the move a helluva' lot harder. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip 5 Ways to Upgrade Your Rear Delt Training Boulder shoulders are built from all sides. Hit the back of them with these unique lifts. Training Calvin Huynh July 21 Training Five Ways to Go Deeper How to Get "Ass to Grass" when Squatting Training Ian King July 11 Training Tip Band Pullover With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle. Back, Bodybuilding, Chest, Exercise Coaching, Tips Tom MacCormick September 20 Training Tip Is Your Warm-Up Worthless It could be. Here's the truth about warming up, stretching, and mobility. It Hurts Fix It, Tips, Training Dr Grove Higgins February 14