Myo-Reps For Muscle Growth

If you have a limited amount of time you can spend in the gym, try out myo-rep sets to still get great muscle growth with much less time in the gym!

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The concept of myo-rep sets was popularized and founded by Borge Fagerli and is fairly similar to a rest-pause style of training. It’s best used for muscle growth and isn’t something you’d want to do for strength because such light loads are used. However, it’s a great concept and will work for many people.
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Take 30-50% of your 1 rep max, or estimated 1 RM, and do that for either 12-15, 15-20, or 20-25 reps. Since it’s such a light load, it’s up to you which rep range you want to start off with. The difference will only really be in the sets you do after that first one and how many reps you can get per set.
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After that first set, rest for 10-15 seconds.
Then the workout will look like this:
-3-5 reps, rest 10-15 seconds
-3-5 reps, rest 10-15 seconds
-3-5 reps, rest 10-15 seconds
-3-5 reps, rest 10-15 seconds
-3-5 reps, workout is done.
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Either do 5 sets or stop when you lose 1 rep from the initial set. So if you do 5 reps the first set, stop if you only get 4 reps the next set.
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There are more options for the exercises but I wouldn’t do this style for squats, deadlifts, or bent over rows as it can cause bad form breakdown and large amounts of lower back fatigue.


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