In the world of strength training, efficiency and effectiveness are paramount. With busy schedules and the constant search for optimal workout strategies, Myo Reps have emerged as a powerful technique to maximize muscle growth in minimal time.
Today we’re diving into the concept of Myo Reps, exploring the scientific backing behind them, and providing practical advice on how to incorporate them into your workout regimen. By the end, you’ll also find a sample workout plan to get you started on your Myo Rep journey.
What Are Myo Reps?
Myo Reps are an advanced training technique developed by Borge Fagerli, designed to maximize muscle growth through high levels of muscle activation and efficient use of training time. While the concept has been around for a good amount of time, Fagerli has really zeroed in on making it effective as possible.
The method involves performing a set of exercises to near failure, followed by several mini-sets with short rest intervals. This approach keeps the muscle under tension for an extended period, thereby promoting hypertrophy more effectively than traditional straight sets.
The Basics of Myo Reps
Activation Set: Start with a set of 10-15 repetitions to near failure. This set is crucial as it activates as many muscle fibers as possible.
Mini-Sets: After the activation set, take a short rest (usually 3-5 deep breaths, approximately 10-15 seconds) and then perform 3-5 additional reps. Repeat these mini-sets until you can no longer complete the target number of repetitions.
Termination: The set is terminated when you cannot complete the target number of reps in a mini-set, typically after 3-5 mini-sets.
The Science Behind Myo Reps
The effectiveness of Myo Reps is rooted in the principles of muscle hypertrophy and fatigue management. Here’s a look at the scientific concepts that make Myo Reps a potent training tool:
Muscle Fiber Recruitment
Muscle fibers are recruited based on the intensity of the exercise. During the initial activation set, Myo Reps ensure that a large number of muscle fibers are activated.
The subsequent mini-sets, performed with minimal rest, maintain this high level of muscle fiber recruitment.
Research has shown that high-intensity exercise leads to greater muscle fiber activation, which is crucial for muscle hypertrophy.¹
Time Under Tension (TUT)
Myo Reps significantly increase the time under tension (TUT) for the muscles. TUT is a critical factor for hypertrophy as it stimulates the muscles to adapt and grow.
By keeping the muscles under tension for an extended period, Myo Reps promote greater metabolic stress and muscle damage, both of which are essential for muscle growth.²
Fatigue Management
Short rest intervals in Myo Reps help manage muscle fatigue while maintaining a high level of intensity. This method allows you to perform more work in less time, leading to efficient workouts that maximize muscle hypertrophy without excessively taxing the central nervous system.
Studies have indicated that brief rest periods between sets can enhance muscle growth due to maintaining high levels of muscle activation.³
Incorporating Myo Reps Into Your Workouts
Integrating Myo Reps into your training routine can enhance muscle growth and save time. Here are some practical tips to help you get started:
1. Choosing the Right Exercises
Myo Reps work best with isolation exercises and machine-based movements, where maintaining proper form under fatigue is easier. Exercises such as leg extensions, bicep curls, and chest flies are ideal.
Compound movements like squats and deadlifts can also be used but require more caution due to the higher risk of form breakdown under fatigue.
2. Determining Load and Repetitions
Start with a weight that allows you to perform 10-15 reps to near failure for the activation set. The weight should be challenging enough to fatigue the muscles but not so heavy that you cannot complete the mini-sets. Adjust the load as needed to ensure proper form and maximum muscle activation.
3. Rest Intervals
Keep rest intervals between mini-sets short, typically 10-15 seconds or 3-5 deep breaths. This brief rest period helps maintain muscle tension and promotes continuous muscle fiber recruitment.
4. Frequency and Volume
Incorporate Myo Reps into your workouts 2-3 times per week per muscle group. Given their intensity, it’s important to balance Myo Rep sessions with adequate recovery to prevent overtraining. Adjust the volume based on your overall training program and recovery capacity.
Sample Workout Featuring Myo Reps
To help you get started with Myo Reps, here’s a sample workout plan targeting major muscle groups. This routine includes traditional sets combined with Myo Reps for maximum muscle growth.
Chest and Triceps Workout
Bench Press
3 sets of 8-12 reps
Rest: 90-120 seconds between sets
Incline Dumbbell Press
3 sets of 8-12 reps
Rest: 90 seconds between sets
Cable Flyes (Myo Reps)
Activation Set: 12-15 reps to near failure
Mini-Sets: 4 reps with 10-15 seconds rest
Perform 3-5 mini-sets or until you can no longer complete 4 reps
Tricep Pushdowns
3 sets of 10-15 reps
Rest: 60 seconds between sets
Overhead Tricep Extension (Myo Reps)
Activation Set: 12-15 reps to near failure
Mini-Sets: 4 reps with 10-15 seconds rest
Perform 3-5 mini-sets or until you can no longer complete 4 reps
Back and Biceps Workout
Pull-Ups
3 sets of 6-10 reps
Rest: 90-120 seconds between sets
Bent Over Rows
3 sets of 8-12 reps
Rest: 90 seconds between sets
Lat Pulldowns (Myo Reps)
Activation Set: 12-15 reps to near failure
Mini-Sets: 4 reps with 10-15 seconds rest
Perform 3-5 mini-sets or until you can no longer complete 4 reps
Barbell Curls
3 sets of 10-15 reps
Rest: 60-90 seconds between sets
Cable Curls (Myo Reps)
Activation Set: 12-15 reps to near failure
Mini-Sets: 4 reps with 10-15 seconds rest
Perform 3-5 mini-sets or until you can no longer complete 4 reps
Legs and Shoulders Workout
Squats
3 sets of 8-12 reps
Rest: 90-120 seconds between sets
Leg Press
3 sets of 10-15 reps
Rest: 90 seconds between sets
Leg Extensions (Myo Reps)
Activation Set: 12-15 reps to near failure
Mini-Sets: 4 reps with 10-15 seconds rest
Perform 3-5 mini-sets or until you can no longer complete 4 reps
Shoulder Press
3 sets of 8-12 reps
Rest: 60 seconds between sets
Lateral Raises (Myo Reps)
Activation Set: 12-15 reps to near failure
Mini-Sets: 4 reps with 10-15 seconds rest
Perform 3-5 mini-sets or until you can no longer complete 4 reps
Conclusion
Myo Reps are a super efficient and effective way to boost muscle growth by getting the most out of your muscle fibers and keeping them under tension. This technique is based on solid science, focusing on keeping your muscles engaged and managing fatigue.
By adding Myo Reps to your workouts, you can theoretically build muscle faster, making it a great option for both experienced lifters and beginners. Check out the sample workout plan to start seeing the benefits of Myo Reps and take your training up a notch.
References
Bj, Schoenfeld. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research, 1 Oct. 2010, pubmed.ncbi.nlm.nih.gov/20847704/.
Schoenfeld, Brad J. “Is There a Minimum Intensity Threshold for Resistance Training-Induced Hypertrophic Adaptations?” Sports Medicine, vol. 43, no. 12, 19 Aug. 2013, pp. 1279–1288, https://doi.org/10.1007/s40279-013-0088-z.
Henselmans, Menno, and Brad J. Schoenfeld. “The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy.” Sports Medicine, vol. 44, no. 12, 22 July 2014, pp. 1635–1643, https://doi.org/10.1007/s40279-014-0228-0.
