As promised in my “New training and nutrition programs” article, here is a very quick summarised idea of what the Myo-rep is all about. For those of you who want to go more in depth here is the original article.
Ok so the Myo-rep is essentially a time efficient way to get maximum muscle growth. The way in which I do it is slightly different to the article but we will get to that later.
The Myo-rep training system/concept utilises what is know as an effective rep. So what is an effective rep? An effective rep is when you are recruiting 100% of your muscle fibres to complete a repetition/movement. For muscular hypertrophy the effective rep is all mighty.
How do you achieve an effective rep? Basically an effective rep is achieved by fatiguing the muscle enough in order for it to recruit all the fibres to complete the movement. During your normal set of 12 reps, the last 3 reps will most probably be effective reps.
Now that we have the basics down here how I would perform a Myo-rep set from start to finish:
- Firstly I like to establish the mind muscle connection by doing 1-2 set of 10 reps using a light weight (this does not constitute part of the Myo-rep set, its simply to connect with the muscle being worked and gauge my strength level for the day)
- Then the set begins. Now that I have established how I am feeling strength wise through my warm up sets I select a weight I can get the prescribed reps on, normally around 10-12 reps. (the weight selected should be heavy enough so you are 1 or 2 reps away from failure in the 10-12 rep range)
- Rest for 15-30 seconds and perform a series of mini sets of around 3-5 reps using the same weight (perform anywhere from 3-5 mini sets)
- Once you have complete the mini sets that is the end of the Myo-rep set
Lets compare how the Myo-rep set above compares to a conventional set of 3 sets of 8 – 12 reps (in terms of effective reps: annotated using a “*” symbol)
Activation set – 1 2 3 4 5 6 7 8 9 10* 11* 12* (15 seconds rest)
Mini sets – 1* 2* 3* (15-20 seconds rest), 1* 2* 3* (15-20 seconds rest), 1* 2* 3* (15-20 seconds rest), 1* 2* 3* (15-20 seconds rest) 1* 2* 3* (end of set)
Upon completion the set has taken approximately 3 minutes, where you have completed 27 repetitions 18 of those being effective reps
Set 1 – 1 2 3 4 5 6 7 8 9 10* 11* 12* (1-2 minutes rest)
Set 2 – 1 2 3 4 5 6 7 8 9* 10* 11* (typical drop off is reps due to muscle fatigue using the same weight) (1-2 minutes rest)
Set 3 – 1 2 3 4 5 6 7* 8* 9* (end of set)
Upon completion the set has taken approximately 6 minutes, where you have completed 32 repetitions 9 of those being effective reps
As you can see you are performing a similar amount of reps (27 vs. 32) but in terms of effective reps you are doing double the amount when doing a Myo-rep set and on top of that you are doing it in half the amount of time.
Now that you understand the basics of how to do a Myo-rep set try to incorporate it in to some of your workouts, I would suggest doing it on more of a compound movement than an isolated one as you will get even more bang for your buck.