re: 100 rep sets

I agree that one can find studies to back up pretty much any fitness and diet claim out there. However, the belief that soreness equates to an effective workout has been debunked numerous times. While soreness frequently comes as a result of an intense weight training session, especially when beginning lifting or coming off of a break, people become stronger and gain muscle even when they do not regularly experience soreness.

I'm sure there is some benefit to doing 20, 50, even 100 reps, but I just don't think the benefits are going to surpass the tried and true 4-12 rep range for most exercises, especially when the goal is hypertrophy, strength, or power. There are obvious exceptions, like abs and other body weight exercises or plyometrics. I just don't understand why anyone would choose to do 5 sets of 20 bench presses or 3 sets of 30 dead lifts or the like. Even 3 sets of 25 bicep curls just seems silly.