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 utilize to construct muscle successfully in a way more time and vitality environment friendly means. This method is known as myo reps.
So let’s go over what myo reps are, why they’re efficient, how you can implement them the best means, and who particularly ought to use them.
What’s a Myo Rep Set?
It’s really fairly easy.
You carry out a daily set however utilizing a barely greater 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 brief relaxation, carry out a number of extra reps, take one other brief relaxation, and carry out a number of extra reps.
You then repeat that for 4-5 of those further 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 answerable for triggering vital muscle development. These are the reps whenever you’re up near the purpose of muscular failure.
These previous few actually tough, uncomfortable reps are the reps that truly problem the present 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 “score 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 better reps early on don’t give your physique any incentive to vary as a result of the muscle already has greater than sufficient sources to finish these reps. That’s why they’re straightforward.
Solely whenever you threaten the present limits of the muscle is when your physique says, “okay, it is a actual menace. We have to make some diversifications right here to cope with this.” These previous few 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 most likely get some development stimulation when you attain round 4-5 reps shy of failure, however it’s not going to be extremely vital. 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 essentially the most vital development will likely be triggered.
So, the concept 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 prime quality muscle constructing reps close to the purpose of failure.
Now you’ll discover barely totally different myo rep variations when it comes to the precise rep ranges , relaxation intervals, and set counts, however I’ll provide the common framework under.
How To Carry out a Myo Rep Set
First, you’re going to start out off with an preliminary “activation set.”
Now don’t get the mistaken 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 some other regular muscle constructing set.
You don’t essentially need to go all the best way to failure, though you may if you wish to. However as a common 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 which means all the best way to failure, or 1-2 reps in reserve, use your greatest judgment. You must also hold the rep vary for that preliminary set barely greater, often about 12-20 reps.
Personally, I’m not an enormous fan of actually excessive rep units.
I believe a variety of instances, folks find yourself stopping the set not as a result of they’re really near mechanical muscular failure. As an alternative, they cease as a result of the final discomfort degree will get too excessive when it comes to muscle burn and cardiovascular stress (and even psychological stress).
So, I personally prefer to hold it on the decrease finish. If you happen to desire greater reps, then go for it. However I nonetheless suggest 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 suggestion is 3-5 deep breaths or round 10-15 seconds. The exact relaxation interval isn’t some vital issue. However, the principle factor is to simply attempt to hold it constant every time. That means, you may correctly monitor your progress if you’re utilizing myo reps persistently.
After that brief 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. In consequence, you’re optimizing the stimulus to fatigue ratio since you’re performing means fewer junk reps.
Take the next state of affairs for instance. Say you carry out 5 units of 10 reps. You’d be getting 50 complete 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 complete variety of efficient reps, however solely doing 24 reps in complete. This state of affairs, albeit a tough instance, can be twice as environment friendly.
The precise numbers when it comes to reps and relaxation intervals isn’t what’s most essential right here. However the common, 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 a lot of efficient reps inside a smaller window.
Try it out your self and see what you favor most when it comes to the rep vary on the activation set, the remainder interval, and the rep counts on the mini units. So long as you may have that total framework in place, that’s what really issues.
You might be much more environment friendly with this.
Remember that you don’t even essentially need to do a excessive rep activation set. One methodology I personally use typically is what I’d name a “myo rep drop set.” Right here, you should utilize 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 desire coaching in additional reasonable 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 purpose is that myo rep units are extra time environment friendly.
Relying in your present scenario, if for some purpose you could get out and in of the gymnasium extra shortly, then clearly myo reps can be helpful for you.
That doesn’t imply you must do your whole exercise utilizing myo reps for all the pieces. 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 may 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 deliver up. These are the muscle teams you most likely need to improve the general quantity for. As an alternative of doing 6 further weekly units for one thing like your higher traps, you could possibly do 1 myo rep set and get an identical coaching impact.
Myo reps may be 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 could be doing 25 reps per set to get near failure. As an alternative, you could possibly 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 means, 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 obtained a minor harm that you just’re attempting to work round, myo reps may be relevant there. Say you’ve obtained a slight problem together with your decrease again, and the one method to work round it’s by doing lighter weight leg presses for prime reps. If you happen to don’t need to do a bunch of units that can fatigue the hell out of you, you are able to do the preliminary lighter set for greater reps, after which do the remainder of your units myo rep fashion. That means you’re nonetheless lifting that lighter weight, however you’re attending to failure extra effectively.
Past all these issues, you could possibly additionally simply do myo reps since you take pleasure in them. If you happen to desire doing myo reps as a substitute of straight units, there’s actually nothing mistaken with that both.
In all, there are a variety of potential advantages with this methodology. I’s undoubtedly one thing to think about 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 ultimate level I want to make: myo reps are most likely extra of an intermediate and past kind of approach.
I prefer to see novices construct up their total base utilizing extra conventional strategies. I all the time suggest they begin with primary free weight workouts utilizing common straight units, after which branching out from there.
Technically, you could possibly do myo reps as a novice should you implement it correctly and you understand what you’re doing. However total, I’d say it’s extra geared to these with some affordable lifting expertise below their belt.
Additionally, you most likely need to be doing this on mechanically less complicated workouts. I wouldn’t suggest doing myo rep squats, normal or Romanian deadlifts, or free weight dumbbell presses the place you must kick the weights into place. You possibly can nonetheless use myo reps on compound workouts, however strive 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 suppose, although, that any isolation motion is okay to make use of myo reps with.
In Conclusion…
Listed below are the details we coated on this article:
- Myo reps units are: one common set with a barely greater rep vary, then 4-5 “mini-sets” with barely decrease reps and shorter relaxation intervals.
- Myo reps remove “junk reps” and permit your muscle tissue to attain failure by means of “efficient reps,” resulting in extra development. Probably the most muscle development happens when you may have about 0-2 reps in reserve.
- Myo reps profit individuals who have much less time within the gymnasium, need to deliver up a lagging muscle group, don’t have entry to heavy weights, or are coping with accidents.
- Myo reps are an intermediate approach, and are really helpful for mechanically easy workouts.
General, this isn’t a way you will need to use. I’m not recommending that you just go and change 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 think about.
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