Myo Reps (What, How and Why for Maximal Muscle Growth)

When you research training techniques and principles for long enough you will start to come across the same information and people time and time again. People will always try to put a unique spin on the principle (I do the same) as the amount of time required to study and test a new training method can take decades. 

You’ll also start to see that one technique has inspired another and this is an ongoing process, one particular concept that I’ve come across that seems like an under the radar method is something known as myo reps. 

Myo reps, created by Borge Fagerli, take inspiration from traditional rest pause training and more popularly Dante Trundels Doggcrapp (DC) training methods (a low volume, rest pause style of training).

What are Myo reps? Myo reps are a rest pause style of training that focuses on using a lighter load for a metabolic/pump style of training. It is used as a method to increase the work capacity of your set while also decreasing the overall workout length for a more time efficient workout. 

As you can see you are now performing 35 reps in a period of time that would typically take 5-10 minutes to finish with a traditional straight set approach. The first 20 reps as mentioned however are your activation reps, the following 19 reps (assuming a target of 20 reps) are your working sets.

This is however the very basic overview of what a myo rep set looks like, I’ll now get into it in a bit more detail so that you can see the science/rationale behind this approach.