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HomeBodybuildingHow To Do "Myo Reps" To Construct Muscle In Half The Time

How To Do “Myo Reps” To Construct Muscle In Half The Time


myo reps
How To Construct Muscle In HALF The Time (TRY THIS 1 TECHNIQUE!)

On this article, I’ll be outlining one explicit hypertrophy coaching methodology that you should use to construct muscle successfully in a way more time and vitality environment friendly method. This system is named myo reps

So let’s go over what myo reps are, why they’re efficient, find out how to implement them the appropriate method, and who particularly ought to use them.

What’s a Myo Rep Set? 

what is myo rep

It’s truly fairly simple. 

You carry out an everyday set however utilizing a barely larger rep vary. Then, reasonably than taking a full relaxation interval and performing a completely new set such as you usually would, you are taking a really quick relaxation, carry out just a few extra reps, take one other quick relaxation, and carry out just a few extra reps. 

You then repeat that for 4-5 of those extra low rep mini-sets. 

Why Do Myo Reps Work? 

Like we’ve mentioned earlier than with regards to coaching effort, it’s essential to grasp that solely the previous few reps of a given set are chargeable for triggering important muscle development. These are the reps while you’re up near the purpose of muscular failure.

These previous couple of actually troublesome, uncomfortable reps are the reps that truly problem the prevailing capability of the muscle. 

I’ve mentioned this in additional element in my article on dynamic double development. That is the place you focus in your efficiency on the primary set (the place “ranking of perceived exertion,” or RPE, comes into play). When you’ve hit the higher finish of the rep vary (e.g., you probably did ten reps when working in an 8-10 vary), you’ll improve the resistance. You then attempt to enhance on that first set’s efficiency from week to week.

Now, with the myo rep set, the simpler reps early on don’t give your physique any incentive to vary as a result of the muscle already has greater than sufficient assets to finish these reps. That’s why they’re straightforward. 

Solely while you threaten the prevailing limits of the muscle is when your physique says, “okay, this can be a actual menace. We have to make some diversifications right here to cope with this.” These previous couple of stimulative reps are often known as “efficient reps,” whereas the non-stimulative reps that come earlier than are typically known as “junk reps.”

The entire level of the “junk reps” is to finally get to the efficient reps. 

You’ll in all probability get some development stimulation when you attain round 4-5 reps shy of failure, nevertheless it’s not going to be extremely important. Round 3 reps in reserve is the place one thing legitimately significant goes to occur. Nearer to about 0-2 reps in reserve is the place probably the most important development shall be triggered. 

So, the thought behind myo reps is that you just’re maximizing the effectivity of your coaching by decreasing the variety of junk reps you’re performing. As an alternative, you’re simply specializing in these top quality muscle constructing reps close to the purpose of failure. 

Now you’ll discover barely completely different myo rep variations by way of the precise rep ranges , relaxation intervals, and set counts, however I’ll provide the basic framework under. 

How To Carry out a Myo Rep Set

First, you’re going to begin off with an preliminary “activation set.” 

Now don’t get the improper thought primarily based on the terminology. “Activation set” nearly sounds prefer it’s a warmup, however this preliminary set is way from it. Deal with this set identical to you’d every other regular muscle constructing set. 

You don’t essentially need to go all the best way to failure, though you’ll be able to if you wish to. However as a basic rule of thumb, simply carry out this set utilizing no matter depth degree you’re aiming for primarily based by yourself coaching strategy. 

Whether or not meaning all the best way to failure, or 1-2 reps in reserve, use your greatest judgment. You also needs to preserve the rep vary for that preliminary set barely larger, often about 12-20 reps. 

Personally, I’m not an enormous fan of actually excessive rep units. 

I feel a number of occasions, folks find yourself stopping the set not as a result of they’re actually near mechanical muscular failure. As an alternative, they cease as a result of the final discomfort degree will get too excessive by way of muscle burn and cardiovascular stress (and even psychological stress). 

So, I personally wish to preserve it on the decrease finish. If you happen to favor larger reps, then go for it. However I nonetheless advocate round 12-20 reps needs to be the usual for the preliminary set. 

After that preliminary set, you are taking a brief relaxation. The same old advice is 3-5 deep breaths or round 10-15 seconds. The exact relaxation interval is just not some important issue. However, the primary factor is to simply attempt to preserve it constant every time. That method, you’ll be able to correctly observe your progress in case you are utilizing myo reps persistently. 

After that quick relaxation, you decide the burden again up and carry out your first mini-set, that are usually between 3-5 reps. Take one other relaxation, do one other 3-5 reps, and repeat that till you’ve carried out 4-5 of these mini units. 

With this strategy, you’re condensing a really excessive variety of efficient reps down right into a shorter interval. Because of this, you’re optimizing the stimulus to fatigue ratio since you’re performing method fewer junk reps. 

Take the next situation for example. Say you carry out 5 units of 10 reps. You’d be getting 50 whole reps in and yielding perhaps 15 or so efficient reps. That is assuming you’re getting about 3 per set. However should you do, say, a 12 rep preliminary set, adopted by 4 mini units of three reps, you’d be getting the identical whole variety of efficient reps, however solely doing 24 reps in whole. This situation, albeit a tough instance, could be twice as environment friendly. 

The precise numbers by way of reps and relaxation intervals is just not what’s most essential right here. However the basic, total strategy of a better rep set, adopted by a number of decrease rep units with shorter rests in between, is essential because you’re reaching failure every time. 

On the finish of the day, you’re performing numerous efficient reps inside a smaller window. 

Check it out your self and see what you like most by way of the rep vary on the activation set, the remainder interval, and the rep counts on the mini units. So long as you’ve that total framework in place, that’s what actually issues.

You might be much more environment friendly with this.

Take into account that you don’t even essentially need to do a excessive rep activation set. One methodology I personally use typically is what I might name a “myo rep drop set.” Right here, you should use a heavier weight for the preliminary set at a barely decrease rep vary, then simply lighten the burden a bit for the extra mini units. 

Once more, I personally favor coaching in additional average rep ranges. So, what I’d do is carry out the preliminary set within the 6-8 rep vary with a heavier weight, take a brief relaxation, after which do the extra mini units for 3-5 reps every utilizing a barely lighter weight. 

Why Would You Use Myo Reps Within the First Place?

The primary and most evident motive is that myo rep units are extra time environment friendly. 

Relying in your present scenario, if for some motive you should get out and in of the health club extra rapidly, then clearly myo reps could be helpful for you. 

That doesn’t imply it’s a must to do your whole exercise utilizing myo reps for every little thing. One possibility is to do your compound actions utilizing common straight units, after which do your isolations in a myo rep fashion. Or, perhaps you are able to do the primary 2 workouts for a muscle group utilizing straight units, after which use myo reps on the final train. 

Myo reps don’t need to be all-or-nothing. They’re one thing you’ll be able to combine in right here and there to make your coaching extra environment friendly. 

Except for effectivity, myo reps might be extra useful for you if there’s a sure muscle group you need to convey up. These are the muscle teams you in all probability need to improve the general quantity for. As an alternative of doing 6 further weekly units for one thing like your higher traps, you may do 1 myo rep set and get an analogous coaching impact. 

Myo reps is also useful should you’re in a scenario the place you don’t have entry to heavier weights. Let’s say you solely have sufficient resistance the place you should be doing 25 reps per set to get near failure. As an alternative, you may do your preliminary set for 25 reps, take your fast relaxation, after which crank out a bunch of these decrease rep mini units within the myo rep style. That method, you’re getting all these efficient reps with out having to utterly reset and do one other 25 reps every time. 

If you happen to’ve received a minor harm that you just’re making an attempt to work round, myo reps is also relevant there. Say you’ve received a slight subject together with your decrease again, and the one solution to work round it’s by doing lighter weight leg presses for top reps. If you happen to don’t need to do a bunch of units that may fatigue the hell out of you, you are able to do the preliminary lighter set for larger reps, after which do the remainder of your units myo rep fashion. That method you’re nonetheless lifting that lighter weight, however you’re attending to failure extra effectively. 

Past all these issues, you may additionally simply do myo reps since you get pleasure from them. If you happen to favor doing myo reps as a substitute of straight units, there’s actually nothing improper with that both. 

In all, there are a number of potential advantages with this methodology. I’s undoubtedly one thing to contemplate should you match into any of those classes. I’ve used myo reps in my very own coaching and have discovered them efficient for these very causes.

Who Ought to (and When to) Use Myo Reps?

One closing level I want to make: myo reps are in all probability extra of an intermediate and past sort of approach.

I wish to see novices construct up their total base utilizing extra conventional strategies. I all the time advocate they begin with fundamental free weight workouts utilizing common straight units, after which branching out from there. 

Technically, you may do myo reps as a novice should you implement it correctly and you realize what you’re doing. However total, I’d say it’s extra geared to these with some affordable lifting expertise beneath their belt. 

Additionally, you in all probability need to be doing this on mechanically easier workouts. I wouldn’t advocate doing myo rep squats, customary or Romanian deadlifts, or free weight dumbbell presses the place it’s a must to kick the weights into place. You may nonetheless use myo reps on compound workouts, however attempt to not go all the best way to failure. Select actions the place there’s much less margin for error and the place it’s straightforward to get into place. 

I do assume, although, that any isolation motion is ok to make use of myo reps with. 

In Conclusion…

Listed below are the details we lined on this article:

  1. Myo reps units are: one common set with a barely larger rep vary, then 4-5 “mini-sets” with barely decrease reps and shorter relaxation intervals.
  2. Myo reps eradicate “junk reps” and permit your muscular tissues to attain failure via “efficient reps,” resulting in extra development. Essentially the most muscle development happens when you’ve about 0-2 reps in reserve. 
  3. Myo reps profit individuals who have much less time within the health club, need to convey up a lagging muscle group, don’t have entry to heavy weights, or are coping with accidents.
  4. Myo reps are an intermediate approach, and are advisable for mechanically easy workouts.

Total, this isn’t a way you could use. I’m not recommending that you just go and exchange all of your straight units with myo reps. However relying in your present scenario, your objectives, and your preferences, it’s undoubtedly a viable possibility within the toolbox to contemplate.

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