drtbear1967
Musclechemistry Board Certified Member
MYO REP TRAINING FOR HYPERTROPHY️
Myo Reps have been popularized by Borge ***erli around 2008: it's pretty much a rest-pause training method, based on current research model on hypertrophy.
Personally I've been using this style of training for my accessory/isolation work and I would not suggest to use it for compound lifts.
How does it work?
First of all, research has shown that hypertrophy can be achieved with similar results when training with heavy, moderate and light loads (as long as taken to failure).
This because all these methods mentioned can meet the required criteria: (1) recruiting higher threshold muscle fibers and (2) exterting high level of effort the each repetition, (fibers contract at a slow speed), which lead to the hypertrophic cascade of events.
Myo Reps Training is a training method that aims to reach muscular failure with light load (40-50% of 1RM) but without the hassle of having to perform countless sets/reps:
1) The first set is the "Activation Set": light loads won't recruit high threshold motor units from the get go, so you'll need to get there by performing 15-20 reps with the 40% of your 1RM. As lower threshold muscle fibers fatigue, higher ones are recruited.
2) Cluster Sets/Mini Sets: Each set after the first one is usually 1/4 of the total reps of the activation sets. If you did 20 reps on the first one, then you'll do 5 for the next mini sets. You stop the exercise when you reach failure/can't complete the required amount of reps for the mini-sets.
Use Autoregulation to dictate the rep scheme for your cluster sets: if you're feeling tired, even mini sets of 4-5 work. Don't fall in love with having to do "5 reps" for each cluster. What matters is that you reach high levels of effort/task failure.
Here are a few examples of when you should stop the set:
20, 5, 5, 5, 4
20, 5, 5, 4
20, 3, 3, 3, 3, 2
[FONT=-apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica, Arial, sans-serif]3) You want to rest for about 3-5 deep breaths (15-25 secs) in order to maintain the muscle fibers fatigued and stronger threshold motor units recruited. [/FONT]
Myo Reps have been popularized by Borge ***erli around 2008: it's pretty much a rest-pause training method, based on current research model on hypertrophy.
Personally I've been using this style of training for my accessory/isolation work and I would not suggest to use it for compound lifts.
How does it work?
First of all, research has shown that hypertrophy can be achieved with similar results when training with heavy, moderate and light loads (as long as taken to failure).
This because all these methods mentioned can meet the required criteria: (1) recruiting higher threshold muscle fibers and (2) exterting high level of effort the each repetition, (fibers contract at a slow speed), which lead to the hypertrophic cascade of events.
Myo Reps Training is a training method that aims to reach muscular failure with light load (40-50% of 1RM) but without the hassle of having to perform countless sets/reps:
1) The first set is the "Activation Set": light loads won't recruit high threshold motor units from the get go, so you'll need to get there by performing 15-20 reps with the 40% of your 1RM. As lower threshold muscle fibers fatigue, higher ones are recruited.
2) Cluster Sets/Mini Sets: Each set after the first one is usually 1/4 of the total reps of the activation sets. If you did 20 reps on the first one, then you'll do 5 for the next mini sets. You stop the exercise when you reach failure/can't complete the required amount of reps for the mini-sets.
Use Autoregulation to dictate the rep scheme for your cluster sets: if you're feeling tired, even mini sets of 4-5 work. Don't fall in love with having to do "5 reps" for each cluster. What matters is that you reach high levels of effort/task failure.
Here are a few examples of when you should stop the set:
20, 5, 5, 5, 4
20, 5, 5, 4
20, 3, 3, 3, 3, 2
[FONT=-apple-system, BlinkMacSystemFont, Segoe UI, Roboto, Helvetica, Arial, sans-serif]3) You want to rest for about 3-5 deep breaths (15-25 secs) in order to maintain the muscle fibers fatigued and stronger threshold motor units recruited. [/FONT]