Hundred — Muscles Worked & RPE Load Guide
Hundred targets Abdominals & Trunk Bracing as primary movers (1.0× set credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Abdominals & Trunk Bracing | Primary (1.0× set) | 100% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
Hundred Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Hundred using a worked 50.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (85%) | 0 kg (85%) | 0 kg (85%) | 0 kg (80%) |
| 5 reps | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (75%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (70%) | 0 kg (70%) |
| 10 reps | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (65%) |
| 12 reps | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Hundred volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Variability in muscle size and strength gain after unilateral resistance training. | Hubal (2005) · Medicine and science in sports and exercise | PubMed 15947721 ↗ |
| Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese postmenopausal women. | Foster-Schubert (2012) · Obesity (Silver Spring, Md.) | PubMed 21494229 ↗ |
| Retrospective injury epidemiology of one hundred one competitive Oceania power lifters: the effects of age, body mass, competitive standard, and gender. | Keogh (2006) · Journal of strength and conditioning research | PubMed 16937982 ↗ |