Myo reps: 6 Great Benefits
Key takeaways
what are myo reps?
Myo reps are a specific type of rest-pause training technique developed by Norwegian strength and performance coach Borge Fagerli. Intensity techniques such as myo reps are a specific type of set where we take the set beyond its natural conclusion, such as beyond the point of muscular failure. Other intensity techniques include drop sets, giant sets, forced reps, and negatives.
Similar to rest-pause training, myo reps use several mini-sets, after the completion of an activation set. Reps are performed at a close proximity to muscular failure, due to the short rest periods and lack of recovery between the initial activation set and between subsequent mini-sets.
how to perform myo reps
We have seen myo reps performed in several different ways over the years. Here is how we recommend you perform a myo rep set:
If after completing your activation set, you can complete more than 5 reps in your first mini-set, your activation set was too easy and you did not perform it at a close enough proximity to muscular failure (0-1 RIR). If you can not get at least 2 reps in your first mini-set, then your activation set was performed too close to muscular failure or you did not rest long enough before starting your first mini-set. The activation set plus the 3-5 mini-sets equals 1 myo rep set.
What are the benefits of myo reps?
There are a few potential benefits to performing myo rep sets.
Accumulation of Effective Reps
The premise behind myo reps is that we can accumulate more effective reps performing a single myo rep set compared to a regular set. This is because the reps performed closer to muscular failure are more stimulating for hypertrophy (building muscle). Since all reps within a mini-set will be performed at a close proximity to muscular failure (due to short rest periods between mini-sets and lack of recovery) we can accumulate a large number of effective reps within one myo rep set.
This is the reason myo reps are best performed in the medium-high repetition ranges. When performing higher rep sets, the earlier repetitions within a set are less stimulating for hypertrophy due to the lighter weight. As we get closer to muscular failure, there is an involuntary slowing down of the reps. These are the most stimulating reps for hypertrophy (effective reps). Performing a myo rep set will contain more of these reps compared to a regular set. When performing a regular set only the later reps will be effective reps.
When using heavier weights with fewer repetitions, such as 5 reps and below, every repetition of the set will be an effective rep due to the heavier weight requiring the recruitment of all muscle fibers, even from the first repetition. When performing multiple sets of 5 reps and below we are accumulating multiple effective reps throughout our sets. When performing higher rep training, sets should be taken closer to muscular failure to maximize muscle hypertrophy.
Time Efficiency
One of the main benefits of myo reps is time efficiency. One myo rep set may be comparable to 2 or even more regular sets in terms of training volume. If you need to save time you could include some myo rep sets and see if you can get the same results as performing more regular sets. As long as you are using myo rep sets sensibly and not replacing all of your regular sets with myo reps sets you will likely not see any difference in muscle growth. You may even see a little more, at least in the short term, since it is a new type of set and a different stimulus that will produce more metabolic stress.
metabolic Stress
Performing a myo rep set will produce more metabolic stress than performing a regular set, and so may provide a small benefit in terms of muscle growth. In recent years we have come to understand that mechanical tension is the prime driver of hypertrophy (muscle growth), and other factors such as metabolic stress and muscle damage are far less important. More recently it has been suggested that muscle damage is likely not a factor in muscle growth at all.
As far as metabolic stress is concerned, some researchers believe it is not required or does not play a role in hypertrophy, although some researchers believe that metabolic stress may play a small role in the signaling of muscle growth. Although there is now a scientific consensus that metabolic stress is not as important as mechanical tension for building muscle, it is still unclear if metabolic stress plays a role in muscle growth or not at this time.
psychological Stress
Psychological stress can be an important factor when designing a training program depending on the individual. If an individual perceives a training program or certain exercises within the program to be too difficult this can affect the enjoyment of a training program and will likely negatively affect adherence in the long term. Some individuals may therefore benefit from including some myo reps sets in their training, whether all of the time or just for certain periods.
For example, an individual who has to perform 4 hard sets close to muscular failure at the end of a training session, may prefer to perform 2 myo reps sets instead. The mental framing of only having to perform 2 sets compared to 4 can help reduce psychological stress, even though the two myo reps sets will still be performed with a high degree of intensity. This may not seem that significant on paper, however, this may be beneficial over the long term and will likely be even more important when an individual is under more stress, such as when they are in a fat loss phase.
Myo reps will teach beginners how train close to muscular failure
One potential benefit of using myo rep sets is that it can help teach beginners how to train close to muscle failure and can help them understand RIR, which can be useful when they perform their regular sets. Beginners are less accurate at predicting how far they are away from muscular failure, which can often result in them stopping a set too soon, affecting their potential to build muscle.
Myo Reps are Fun
The enjoyment of a training program can not be underestimated, since this can affect adherence to a large degree, and adherence and consistency are the keys to making steady long-term progress, especially for goals such as building muscle, which is a relatively slow process, past the beginner stage. Myo reps sets, along with other intensity techniques are fun (if you like pain) and are also a great way to include some variety in your training, even if you do not use them all the time. The process of building muscle can become fairly laborious. It requires the same actions to be repeated over and over again, so mixing things up a little can be a great idea.
are myo reps effective for hypertrophy?
It is not clear if intensity techniques such as myo reps are more effective for hypertrophy compared to regular sets, however, they are probably equally effective or may be slightly more effective set for set compared to regular sets when used correctly and with the correct exercises. A myo rep set will allow you to accumulate more effective repetitions in the medium to high repetition ranges compared to regular sets, and will produce more metabolic stress. How much of a difference this will make for hypertrophy (building muscle) in the long term is unclear at this point.
With that said, myo rep sets are fairly fatiguing, depending on the exercise you are performing, and the muscle groups you are training, and myo reps are not appropriate for some exercises and repetition ranges. For this reason, they should not be used for the majority of your sets, and they should not be thought of as a replacement for regular sets. We like to think of myo reps as simply another tool in the toolbox, which can help us build muscle over time.
when to use myo reps
As with other intensity techniques, myo reps are best suited to certain exercises and the experience level of the individual should also be taken into account when deciding what exercises to use for myo rep sets. If you are more advanced myo reps can also be used at different times, depending on your training cycle.
Isolation Exercises
Myo reps sets are great to use with isolation exercises. When performing Isolation exercises we can train much closer to muscular failure safely, and isolation exercises produce far less systemic fatigue than compound exercises, making them ideal for higher-intensity sets. The more fatiguing nature of myo rep sets in general compared to regular sets is unlikely to be a problem when training closer to failure using isolation exercises.
Machines
If you want to experiment with myo rep sets for compound exercises, we recommend you use machines. Due to their stability, machines will cause far less systemic fatigue when performing myo reps sets compared to a compound free-weight exercise such as the barbell bench press. They are also safer when working closer to muscular failure. That’s not to say you can not perform myo reps using free weight exercises, however, factors such as fatigue management, and recovery will need to be on point.
Less experienced lifters will have difficulty maintaining exercise form when performing compound free-weight exercises closer to muscular failure, especially when they are only getting a short period of rest between mini-sets. For this reason, it is probably a good idea to stick to isolation exercises and machines if you are a beginner or early intermediate lifter. If you are more advanced you could experiment with myo rep sets on certain compound free-weight exercises, if you can maintain good form when working closer to muscular failure.
Conclusion
Myo reps are a useful intensity technique you can include as part of your strength training program or workout. If you would like to experiment with myo reps, we recommend you start by replacing one or two regular sets with myo reps sets for one or two isolation exercises, on one of your training sessions. For example, if you are following an upper body lower body split you could perform one or two myo rep sets for biceps and side delts on one of your upper body days.
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