Myo-reps is a strength training technique designed to maximize muscle hypertrophy (growth) and efficiency during a workout. Developed by Børge Fagerli, Myo-reps focus on increasing muscle time under tension and creating a higher metabolic stress within the muscle, both of which are important factors for muscle growth.
Here’s how Myo-reps work:
1.Activation Set: Perform an initial set (activation set) with a weight you can lift for 10-20 reps, going close to failure but not to absolute failure. The goal is to fatigue the muscles and “activate” as many muscle fibers as possible.
2.Rest-Pause Sets: After the activation set, take a very short rest (typically 10-20 seconds) and then perform additional mini-sets of 3-5 reps. These mini-sets are continued until you reach a point where you cannot complete the prescribed number of reps with good form (usually around 3-5 mini-sets).
3.End the Exercise: When you can no longer perform the mini-sets with proper form or within the target rep range, the exercise is concluded.
For example, a typical Myo-reps set might look like this:
Activation set:
Activation set: 15 reps
Rest 10-20 seconds
Mini-set 1: 5 reps
Rest 10-20 seconds
Mini-set 2: 5 reps
Rest 10-20 seconds
Mini-set 3: 5 reps
The benefits of Myo-reps include:
Efficiency: Provides a high volume of effective reps in a short amount of time.
Intensity: Increases metabolic stress and muscle fiber recruitment.
Time Under Tension: Keeps the muscle under tension longer, which is crucial for hypertrophy.
Myo-reps can be adapted for various exercises and muscle groups, making them a versatile addition to a strength training program. As with any training technique, it’s important to use proper form and gradually increase intensity to avoid injury.