Myo-reps in English | Borge Fagerli – aka Blade
"holy-grail outcomes"
Let’s illustrate the difference between a “traditional” 3 sets of 10
vs. a Myo-rep set, the asterisk ‘*’ denoting “effective” reps:
First a normal rep set:
1 2 3 4 5 6 7 8* 9* 10*
1-2min of rest
1 2 3 4 5 6 7* 8* 9* (a typical drop off in reps if using a 10RM load)
1-2min of rest
1 2 3 4 5 6 7* 8* 9*
So you did 28 total reps in about 6 minutes, where 9 reps were “effective” reps (at sufficiently high fiber recruitment).
Now a Myo-rep set:
1 2 3 4 5 6 7 8* 9* 10* –
15sec rest – 1* 2* 3* –
15sec rest – 1* 2* 3* –
15sec rest – 1* 2* 3* –
15sec rest – 1* 2* 3* –
15sec rest – 1* 2*3*
Here you did 25 total reps in about 2 minutes, where 18 reps were
“effective”. The premise here is to *manage* fatigue to get in more work
in less time, and you have to balance the reps and rest periods in the
Myo-rep set appropriately.
"holy-grail outcomes"
Let’s illustrate the difference between a “traditional” 3 sets of 10
vs. a Myo-rep set, the asterisk ‘*’ denoting “effective” reps:
First a normal rep set:
1 2 3 4 5 6 7 8* 9* 10*
1-2min of rest
1 2 3 4 5 6 7* 8* 9* (a typical drop off in reps if using a 10RM load)
1-2min of rest
1 2 3 4 5 6 7* 8* 9*
So you did 28 total reps in about 6 minutes, where 9 reps were “effective” reps (at sufficiently high fiber recruitment).
Now a Myo-rep set:
1 2 3 4 5 6 7 8* 9* 10* –
15sec rest – 1* 2* 3* –
15sec rest – 1* 2* 3* –
15sec rest – 1* 2* 3* –
15sec rest – 1* 2* 3* –
15sec rest – 1* 2*3*
Here you did 25 total reps in about 2 minutes, where 18 reps were
“effective”. The premise here is to *manage* fatigue to get in more work
in less time, and you have to balance the reps and rest periods in the
Myo-rep set appropriately.
