If it sounds too good to be true, it often is, but there are usually exceptions to the rule. In the world of strength training, Miolep is an exception.
According to myo-reps creator and strength coach Borge Fagerli, this technique provides the same muscle growth and strength gains as straight sets, but in much less time.
He has the support of bodybuilding king Arnold Schwarzenegger, who repeatedly promotes it as a top trick for serious lifters in his Pump Club newsletter.
But what is Myolep and how can you use it to upgrade your workouts? We spoke to Fagerli to find out.
What is Myo-Rep?
My reps begin with one large activation set of an exercise, followed by a series of smaller sets of fewer reps with the same weight divided by short rest periods.
“The best way to describe miolep training is that it’s a way to lengthen your sets,” Fagali says.
“Everyone knows that the last part of a set is the most effective for stimulating muscle growth, so just repeat the most effective part of the set.
“It’s important to do a hard set, take a short break, do a few more reps, and repeat the process.”
How to use Myo-Reps in your workouts
If you’ve done drop sets, supersets, or restpause sets before as part of your muscle building journey, you’ll be familiar with the Myo Rep formula, but there are some nuances you need to be aware of to do it correctly. there is.
“The rule is to do 8 to 15 reps on your first set. It’s called an activation set. You can The highest is 20, but I think 8-15 is a good range. ”
You should work up to the point where you feel you have 1-2 reps left in reserve (RIR). At this point, lower the weight, take 3 to 5 deep breaths, then lift the weight again. Repeat this 3 to 5 times. Repeat this process until failure.
“Whether you choose three, four, five, whatever number you choose, stick with that number until you can’t keep going,” Fagali says.
“For example, if you choose 5 reps and do a set of 5, 5 reps, you’re trying to do 5 reps of the movement, but you can only do 4 reps, and stop there.
“If you choose three, [reps] That way you might be able to perform more sets, but the total volume will still auto-adjust [by your work capacity]. When I try it, it always works perfectly. ”
Whether you should do 3, 4, or 5 reps in a Miole rep set depends on the type of athlete and will require some trial and error.
“My rep set for me might be a set of 10. Short rest; set of 5. Short rest; set of 3. And stop.” For someone who is, the set might look like 10, 5, 5, 5, 5, 5, 4.
“This is a more appropriate stimulus for their physiology, but other versions are better for me because I have more fast-twitch muscle fiber predominance and lower work capacity.
“If I try to do it a second time, it means my recovery is not optimal, but other athletes can probably recover from it.” Thing.”
The weight you use is also regulated by your physiology and performance, Fagali adds.
“I would use 40 to 80 percent of my one-rep max. I generally say that’s good as long as you’re doing eight to 15 reps during your activation set.”
Who should use Myo-Reps?
“I’ve used it widely from beginners to advanced bodybuilders. It’s a very effective technique,” Fagerli says, but there are two types of gym-goers who benefit more than most. It is also pointed out that
“Some types are too suppressive and have too many RIRs. They think they have one RIR when in fact they have five,” says Fagerli. . “This technique causes fatigue, essentially forcing you to train closer to failure.
“On the other hand, some people tend to put in too much volume or train too hard all the time. If you do myolep properly, you’ll lose volume and manage fatigue better, so you’ll start gaining weight.” Masu.”
Which exercises use Myo-Reps?
Myo-reps is a versatile tool. If you train infrequently (2-3 days a week), you can use it for all exercises in a full-body workout, or for isolation exercises within a broader workout. This is “a great way to make it even more effective.” ‘ said Fagerli.
However, he says that high-level powerlifters and weightlifters apply this technique to big compound movements like barbell squats, bench presses, and deadlifts, which he says is not the way he recommends using it.
“There is a cardiovascular component, so [compound exercises]I prefer using myo-reps for more stable exercises with machines and isolation one-arm and one-leg movements.
“You’ll probably use up your cardiovascular capacity before you use up your muscles, so your technique will probably deteriorate.”