Most of us don’t have infinite hours to spend within the gymnasium, however that doesn’t imply your exercises must undergo.
Methods like Myo reps might help you do extra high-quality coaching in much less time, making your exercises extra environment friendly with out sacrificing muscle development.
They work by packing simpler reps into shorter units, so you may make good beneficial properties with out dragging out your coaching.
On this information, you’ll study precisely what Myo reps are, how they work, and tips on how to use them to get essentially the most out of your time within the gymnasium.
Key Takeaways
- Myo reps allow you to construct simply as a lot muscle as conventional coaching in much less time by preserving relaxation intervals quick and permitting you to achieve failure a number of occasions in every set.
- As a substitute of doing a number of lengthy units, you carry out one activation set, then use quick rests and small “Myo-rep units” to get extra productive reps in much less time.
- Myo reps are simpler in your joints and tendons as a result of you’ll be able to prepare with lighter weights whereas nonetheless stimulating muscle development.
- They might help you break by way of plateaus by rising your coaching quantity with out including an excessive amount of fatigue.
- In a Myo-rep match set you determine a rep goal in your first set and use Myo-rep units to match it in each following set.
What Are Myo Reps?
Myo reps are a energy coaching approach designed to make your exercises extra environment friendly by serving to you do extra “muscle-building” reps in much less time.
As a substitute of doing a number of conventional units with lengthy relaxation intervals, Myo-rep sets have you ever carry out one conventional set (known as an “activation set”), then a number of quick units with just a few seconds of relaxation in between.
Norwegian energy coach Borge Fagerli developed Myo reps as a strategy to do extra high-effort reps in much less time. He based mostly his technique on the concept that the ultimate reps of a set, when your muscle mass are near failure, are those that stimulate essentially the most development—a principle known as “efficient reps.”
Some researchers debate this, however Fagerli and plenty of others consider that doing simpler reps by taking your muscle mass near failure a number of occasions in fast succession is a extra environment friendly strategy to construct muscle than following a conventional set construction.
Myo Reps and Henneman’s Dimension Precept
Fagerli’s stance attracts closely on Henneman’s Dimension Precept, which explains how your physique recruits muscle fibers. Right here’s the gist:
- Your muscle mass don’t activate all fibers without delay. They begin with smaller, weaker, “slow-twitch fibers” and solely name within the bigger, extra highly effective, “fast-twitch fibers” when completely mandatory.
- These fast-twitch fibers—which even have essentially the most potential for development—solely “change on” once you both raise heavy weights or change into so fatigued that your physique has no alternative however to make use of them.
- In conventional coaching, you utilize a number of “lengthy” units to achieve the purpose at which your muscle mass recruit all accessible muscle fibers. Compared, Myo-rep sets get you up to now quicker by preserving relaxation intervals extraordinarily quick so your fast-twitch fibers keep switched on.
Right here’s a graph for instance this level:
How Do You Do Myo Reps?
Myo reps are easy when you perceive the construction. Right here’s tips on how to do them step-by-step:
Step 1: Activation Set
Carry out 15-to-30 reps with a weight that’s 30-to-50% of your one-rep max (1RM).
- Learners: ~30% of 1RM
- Intermediates: ~40% of 1RM
- Superior lifters: ~50% of 1RM
Finish your activation set 1-to-2 reps shy of failure.
Step 2: Myo-Reps Units
- Relaxation for 5-to-15 seconds. The easiest way to time this with out shedding focus is to take 3-to-5 deep breaths.
- Do 3-to-5 extra reps.
- Repeat this cycle for as much as 5 Myo-rep sets or till your reps drop under 3 reps per Myo-rep set.
Listed below are just a few examples of how your Myo-reps units would possibly look:
- 20 reps + 5 reps + 5 reps + 5 reps
- 22 reps + 3 reps + 3 reps + 3 reps + 2 reps
- 25 reps + 5 reps + 4 reps + 4 reps + 4 reps + 3 reps
3 Suggestions for Extra Efficient Myo-Rep Sets
- Calm down on the finish of every Myo-rep set. When potential, set the load down. In the event you can’t do that (e.g., through the bench press), lock out the limbs concerned within the train to permit the goal muscle mass time to relaxation.
- Restrict your self to not more than 5 Myo-rep sets. Doing extra could be tempting, however it possible gained’t produce higher outcomes however will make your coaching extra uncomfortable, hinder restoration, and place extra stress in your tender tissues.
- Use Myo reps for isolation workout routines solely. Whereas Fagerli says you are able to do Myo-reps on compound workout routines, most individuals discover this too taxing.
Myo-Reps Instance Exercise
Right here’s a 3-day PPL routine that makes use of Myo reps for all isolations workout routines:
Myo-Rep Exercise #1: Push
Myo-Rep Exercise #2: Pull
- Deadlift: 3 units of 4-to-6 reps with 3-to-5 min relaxation between units
- Pull-up: 3 units of 4-to-6 reps with 3-to-5 min relaxation between units
- One-Arm Dumbbell Row: 3 units of 6-to-8 reps with 2-to-3 min relaxation between units
- Dumbbell Curl: 1 activation set of 15-to-30 reps + 3-to-5 Myo-rep units of 3-to-5 reps with 5-to-15 seconds (3-to-5 breaths) between units
Myo-Rep Exercise #3: Legs
- Again Squat: 3 units of 4-to-6 reps with 3-to-5 min relaxation between units
- Leg Press: 3 units of 4-to-6 reps with 3-to-5 min relaxation between units
- Bulgarian Cut up Squat: 3 units of 6-to-8 reps with 2-to-3 min relaxation between units
- Leg Curl: 1 activation set of 15-to-30 reps + 3-to-5 Myo-rep units of 3-to-5 reps with 5-to-15 seconds (3-to-5 breaths) between units
The Advantages of Myo Reps Defined
Myo Reps Are Time-Environment friendly
The most important benefit of Myo reps is that they assist you construct simply as a lot muscle as conventional coaching in a lot much less time.
To construct muscle, you have to push your muscle mass near failure, the place they’re compelled to work as laborious as potential.
With conventional coaching, you solely attain this level on the finish of a set, after a number of lower-effort reps. To get extra of these muscle-building reps, you’d have to do extra units and extra complete reps—which extends your exercises and doubtlessly how lengthy it takes to get better from coaching.
Myo reps remedy this drawback by letting you hit failure a number of occasions in a single prolonged set, preserving your muscle mass in that high-effort, high-reward zone with out having to relaxation for lengthy intervals or do much less productive further work.
For instance, in a research revealed within the Journal of Science and Drugs in Sport, weightlifters utilizing Myo rep-style coaching accomplished the identical quantity of labor greater than 7 occasions quicker than when utilizing conventional units.
Myo Reps Are Simpler on Your Joints and Tendons
Lifting heavy weights is nice for constructing muscle and energy, however it additionally stresses your joints and tendons, particularly if you happen to don’t stability quantity (units), depth, and restoration correctly. Myo reps assist scale back this pressure by letting you prepare with lighter hundreds whereas nonetheless stimulating muscle development.
This additionally makes Myo reps a wonderful choice if in case you have joint ache, are recovering from an damage, or need to decrease long-term put on and tear with out sacrificing progress.
That stated, Myo reps nonetheless require you to carry out lots of reps in a short while, usually once you’re already fatigued. In the event you let your kind break down or do them too usually, they will nonetheless trigger aches and pains.
A easy strategy to keep away from that is to make use of them for less than 1-to-2 isolation workout routines per exercise and maintain them to 3-to-5 reps per Myo-rep set and 3-to-5 Myo-rep units per train.
RELATED: Tips on how to Establish, Deal with, and Forestall Mushy-Tissue Accidents
Myo Reps Could Assist Break By Plateaus
In case your progress has stalled, Myo reps could make it easier to get transferring once more. One of many easiest methods to push previous a plateau is to enhance your coaching quantity.
However this technique can backfire if you happen to overdo it.
An excessive amount of further work can disrupt restoration, drain your vitality, and make progress even more durable. The problem is discovering the candy spot—doing sufficient to stimulate development with out working your self into the bottom.
Myo reps make it easier to stroll this line by permitting you to build up extra productive quantity with out inflicting extreme fatigue. As a result of they take little time, additionally they make it simpler to coach cussed muscle teams extra ceaselessly with out spending further hours within the gymnasium.
RELATED: 6 Confirmed Methods to Break By Weightlifting Plateaus
What Are Myo-Rep Match Units?
Myo-rep match units are a variation of Myo-rep units the place you set a “rep goal” in your activation set, then use Myo reps to “match” your rep goal in all subsequent units.
Their most important profit is that they assist you to attain failure much more occasions per train than common Myo-rep units, which can make it easier to construct extra muscle, supplied you’ll be able to get better from the additional quantity.
How Do You Do Myo-Rep Match Units?
Comply with these steps to carry out Myo-rep match units:
- Carry out an activation set, stopping 1-to-2 reps shy of failure.
- Be aware what number of reps you accomplished—that is your rep goal for all subsequent units.
- Relaxation as you usually would between conventional units (sometimes 2-to-3 minutes).
- Carry out your subsequent set, aiming to match your rep goal in a single go.
- In the event you can’t hit that quantity, relaxation 5-to-15 seconds (or 3-to-5 breaths), then do a Myo-rep set of 3-to-5 reps.
- Proceed doing Myo-rep units till you attain your rep goal.
- Relaxation for 2-to-3 minutes, then repeat the specified variety of units following the identical steps.
To know how this would possibly look in observe, let’s say you’re utilizing Myo-rep match units for dumbbell facet lateral raises.
In your activation set, you full 20 reps. This implies each subsequent set should additionally attain 20 reps.
In your subsequent set, you push till you’re 1-to-2 reps shy of failure and handle 15 reps. You’re 5 reps in need of your goal, so that you relaxation for 5-to-15 seconds (3-to-5 breaths), then do a Myo-rep set of 3-to-5 reps.
On this set, you do 4 reps, taking you to 19 complete reps—nonetheless 1 rep in need of your goal. You relaxation one other 5-to-15 seconds, then do 1 rep to match your rep goal and end the set.
You relaxation 2-to-3 minutes, then repeat the method for all units of dumbbell facet lateral raises in your exercise.
FAQ #1: Are Myo reps efficient?
Sure, Myo reps could be a extremely efficient strategy to construct muscle—particularly if you happen to’re seeking to prepare extra effectively or enhance your coaching quantity.
That stated, they aren’t all the time mandatory or ultimate for everybody. Some gymgoers discover that repeatedly pushing to failure is extra uncomfortable and mentally draining than conventional units, which may make coaching much less fulfilling.
As a result of they’re so fatiguing, different individuals wrestle to keep up good kind throughout Myo reps, which could be offputting and enhance damage threat.
In the event you’re new to energy coaching, Myo reps are additionally pointless for muscle development and should needlessly overcomplicate your routine. Learners progress simply high-quality utilizing normal units, so there’s little motive so as to add complexity that would detract out of your coaching.
FAQ #2: What number of Myo-rep units ought to I do?
To keep away from extreme fatigue, use Myo reps for simply 1 or 2 isolation workout routines per exercise and restrict your self to 3-to-5 Myo-rep units per train. Doing greater than that gained’t essentially result in higher outcomes and should make it more durable to get better.
FAQ #3: What does Myo reps imply?
Borge Fagerli by no means explicitly outlined Myo reps’ which means, however the more than likely rationalization is that “Myo” comes from “myofibrillar hypertrophy”—a kind of muscle development that occurs when muscle fibers construct extra contractile proteins.
Since Myo reps purpose to extend the reps that drive muscle development, the identify possible displays their deal with constructing muscle effectively.
FAQ #4: Myo reps vs. Relaxation-pause: What’s the distinction?
Technically, Myo reps are a kind of rest-pause coaching, developed and popularized by Borge Fagerli. Nevertheless, “rest-pause coaching” is a broad time period that refers to any technique the place you’re taking quick breaks to increase a set—whether or not for muscle development, energy, or endurance.
What makes Myo reps totally different from different rest-pause coaching is that they have a selected construction, with an activation set adopted by quick relaxation intervals and small clusters of reps known as “Myo-rep units.”
That stated, bodybuilders together with Mike Mentzer, Arnold Schwarzenegger, and Joe Weider used comparable methods for many years.
One other variation is cluster units, that are extra widespread in powerlifting and Olympic weightlifting. In contrast to Myo reps, individuals extra generally use them to realize energy and energy relatively than muscle.
Scientific References +
- Gustavo, et al. “How Do Relaxation-Pause and Sarcoplasma Stimulating Coaching Fashions Have an effect on Metabolic and Psychoaffective Responses in Bodybuilding Athletes In comparison with Conventional Coaching?” Frontiers in Sports activities and Lively Residing, vol. 6, 29 Oct. 2024, https://doi.org/10.3389/fspor.2024.1467762. Accessed 11 Feb. 2025.
- Karimifard, Mahmood, et al. “Twelve Weeks Relaxation–Pause and Conventional Resistance Coaching: Results on Myokines and Efficiency Variations amongst Recreationally Educated Males.” Stresses, vol. 3, no. 1, 8 Feb. 2023, pp. 302–315, https://doi.org/10.3390/stresses3010022. Accessed 10 Feb. 2023.
- Prestes, Jonato, et al. “Power and Muscular Variations after 6 Weeks of Relaxation-Pause vs. Conventional A number of-Units Resistance Coaching in Educated Topics.” Journal of Power and Conditioning Analysis, vol. 33, July 2019, pp. S113–S121, https://doi.org/10.1519/jsc.0000000000001923. Accessed 27 Aug. 2020.
- Marshall, Paul W.M., et al. “Acute Neuromuscular and Fatigue Responses to the Relaxation-Pause Methodology.” Journal of Science and Drugs in Sport, vol. 15, no. 2, Mar. 2012, pp. 153–158, https://doi.org/10.1016/j.jsams.2011.08.003.
- Refalo, Martin C., et al. “Affect of Resistance Coaching Proximity-To-Failure on Skeletal Muscle Hypertrophy: A Systematic Overview with Meta-Evaluation.” Sports activities Drugs, vol. 53, no. 3, 5 Nov. 2022, https://doi.org/10.1007/s40279-022-01784-y.
- Burd, Nicholas A., et al. “Resistance Train Quantity Impacts Myofibrillar Protein Synthesis and Anabolic Signalling Molecule Phosphorylation in Younger Males.” The Journal of Physiology, vol. 588, no. 16, 13 Aug. 2010, pp. 3119–3130, https://doi.org/10.1113/jphysiol.2010.192856.
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