Manage episode 264873147 series 1459650
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. The book is a free pdf download you can get here: https://borgefagerli.com/wp-content/uploads/2012/05/Myo-reps-E-book.pdf
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."
Here is how I set up Myo Reps:
- 1 set x 12-25 reps @9-10 RPE [Activation Set]
- Rest 3-5 big breaths between sets [5-15 seconds]
- 3-5 sets x 3-5 reps or 25-50% of Activation Set [Myo Reps]
Myo Reps are best done with assistance movements. My favorites are push-ups, pull-ups, dips, dumbbell bench press, barbell curls, dumbbell side raises, etc. I recommend doing 1-2 exercises with Myo Reps in a workout.
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