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In this episode, I talk about Myo Reps and the book titled “Myo Reps The Secret Norwegian Method to Build Muscle in 70% Less Time” by Borge Fagerli.
From Borge, “Myo-reps is, simplistically speaking, a rest-pause method and the most famous permutation of it is DC/Doggcrapp training. Most of you probably know how to perform a rest-pause set, and I didn’t just reinvent the wheel here, I refined it building on research on hypertrophy in recent years.”
How to Set it Up
- Pick a weight you can do for 10-20 reps.
- Perform 1 set x 10-20 reps to a @9-10 RPE. This is called the activation set.
- After the activation set, rest 3-5 big breaths / 5-15 seconds.
- Now do 3-5 sets x 3-5 reps with the same weight as the activation set, resting 3-5 big breaths / 5-15 seconds between each set.
Myo Reps are best done with assistance movements. My favorites are push-ups, pull-ups, dips, dumbbell bench presses, curls, side raises, pulldowns, etc.
Are they a game changer? Probably not, but they can effectively add a little variety to your training program. I like to use them during my powerlifting training. After finishing my heavy work for the day, I usually want to get through my assistance work quickly. That said, I don’t want to shortchange my progress. Myo reps offer a way to get high-quality work in a short period of time. Give them a shot, and let me know what you think.
Connect with Kyle:
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- The Mike Mentzer Heavy Duty Training Program
- Drug Testing in the Olympics Revisited
- Muscle Building Workout for Beginners
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Chris says
New learning and understandable, good advise from norwegian.