Myo-Reps

Myo-Reps: The effective training method for muscle building and strength increase

Myo-Reps is a fascinating training concept that aims to strategically utilize muscle fatigue to promote effective muscle growth. By increasing the number of effective repetitions, this training method can lead to significant muscle growth and strength gains. Myo-Reps is considered an autoregulated training approach and is recommended for individuals with at least three months of training experience.

The Myo-Reps technique involves performing a set of activation exercises to the point just before muscle failure. Afterward, there is a short pause, usually around 5-15 seconds, or 3-5 breaths. The set is then repeated for 3-5 repetitions, with another short pause, and then another 3-5 repetitions. This is repeated until a total of 5 sets have been completed. The goal of Myo-Reps is to keep the muscle in a constant state of fatigue, which can lead to an increase in the number of effective repetitions.

According to Borge Fagerli, the creator of the Myo-Reps technique, this method of training can replace several traditional sets, leading to a more efficient and time-saving workout. The technique is also considered beneficial for the joints, as it requires less weight, which means less stress on the body. Additionally, Myo-Reps can improve blood circulation to the muscles, promoting muscle growth.

The Myo-Reps technique emphasizes muscle fiber activation, and the first set is an activation set designed to activate all muscle fibers. There are three ways to achieve maximum activation, with muscle fatigue being one of them. The weight used should be between 30-50% of your 1 Rep Max (RM). Beginners should err on the lower end, while advanced lifters can choose between 40 or 50%. The number of repetitions will vary from person to person.

The rest period between sets is crucial, and should be no more than 5-15 seconds, or 3-5 breaths, to maintain muscle activation. Beginners should perform one set, twice a week, while advanced lifters can perform 1-3 sets, 2-6 times per week.

Progression is essential for continued improvement, and you should increase the weight when you reach the upper end of your target repetitions. If you are struggling to reach the lower end, you should decrease the weight. Autoregulation can be achieved by stopping the exercise when you cannot complete at least one repetition in the mini-sets after the activation set.

It is recommended that you rest for at least two minutes between sets if you plan to perform two or three sets in a single workout.

For heavier weights, Myo-Reps may not be necessary to achieve the goal of fiber activation, and you may want to use a different training method. Myo-Reps are best suited for isolation exercises with 11 or more repetitions.

Steps for Myo-Reps Training

• Start with an activation set, adjusting the weight so you can do between 20-25 reps. Perform the exercise until you are close to muscle failure.

• Pause for 5-15 seconds or about 3-5 breaths.

• Perform 3-5 mini-sets, with each mini-set containing 3-5 repetitions. Use the same weight as in the activation set.

• Pause for 5-15 seconds or about 3-5 breaths between each mini-set.

• Perform a total of 5 sets, with 3-5 reps in each mini-set.

• Try to adjust the weight so that you can just manage one to two reps at the end of the last mini-set.

• When you reach your target reps at the top end, increase the weight on your next workout. If you need to adjust the weight to reach the lower limits of your target reps, you should decrease the weight.

• Use autoregulation by stopping the workout if you achieve one fewer repetition than the target in a mini-set.

• Rest between sets, but not too long. Fifteen seconds to two minutes should be sufficient.

• For beginners, one set per exercise is sufficient, twice a week. Advanced exercisers can do 1-3 sets, 2-6 times per week.

• Focus on applying constant tension to the muscle throughout the exercise. Absolute muscle failure should only be aimed for in the last mini-set.

• Start with 15-20 reps in the activation set for the first two weeks and then increase the weight and do 12-15 reps in the mini set in weeks 3 and 4.

Closing Words

Myo-Reps are an effective way to increase the number of effective repetitions, which can lead to increased muscle growth and strength gains.

Update Status:
Originally created post: 05/2021
Last updated: 05/2023