Myo Reps Method: What It Is and How It Helps You Build Muscle Faster

Myo Reps is an advanced strength training method, specifically a variation of rest-pause training.

Table of Contents

About the Method

How to Perform

Execution Example

Optimal Exercises

It was developed by Norwegian strength coach Borge Fagerli in the mid-2000s. The essence of the method is performing one activation set followed by short mini-sets, separated by minimal rest periods.

The Main Goal of the Method

The main task of Myo Reps is to **maximize the number of effective repetitions** with minimal time expenditure. The method aims to eliminate so-called "junk volume" — those repetitions in a set that do not create a sufficient stimulus for muscle growth.

Scientific Justification: Why Myo Reps Work

Henneman's Principle and Muscle Fiber Recruitment

To understand the effectiveness of Myo Reps, one must understand Henneman's size principle. According to this principle, muscle fibers are activated in a specific sequence:

1. Slow-twitch fibers (Type I) — activated first, have low growth potential
2. Fast-twitch fibers (Type II) — recruited last, possess maximum potential for hypertrophy

In traditional training, fast-twitch fibers with the highest growth potential are only activated during the last 2-3 repetitions in a set when muscles are close to failure. After a standard 2-5 minute rest, this activation decreases, and the process repeats in the next set.

Three Mechanisms of Hypertrophy

Myo Reps effectively engage all three key mechanisms of muscle growth:

1. Mechanical Tension

• Maintaining tension on the muscles throughout the full range of motion
• Creating force through the activation of motor units in the target muscles

2. Metabolic Stress

• Short rest periods (10-30 seconds) do not allow full recovery of phosphocreatine stores
• The accumulation of metabolites stimulates an anabolic response
• Increased production of growth factors (IGF-1, follistatin)

3. Muscle Micro-damage

• Repeatedly pushing muscles to a state close to failure
• Stimulation of recovery and growth processes

Effective Repetitions

In a traditional set of 10 repetitions, only the last 2-3 can be considered truly effective for muscle growth. Myo Reps flips this proportion: after the activation set, practically **every repetition becomes effective**, as all types of muscle fibers are already activated and fatigued.

How to Perform Myo Reps: Step-by-Step Technique

Step 1: Activation Set (Activation Set)

This is the first and most crucial element of the technique:

• **Weight**: 30-50% of your one-rep maximum (1RM)
• **Number of Repetitions**: 12-30 repetitions (most often 15-20)
• **Proximity to Failure**: stop 1-2 repetitions short of muscular failure (RPE 8-9)
• **Goal**: maximally activate all muscle fibers of the target group

**Example**: If your 1RM for leg extensions is 100 kg, use 35-40 kg and perform 18 repetitions, stopping when you feel you could do 1-2 more repetitions.

Step 2: Short Rest

• **Duration**: 10-30 seconds (depending on the weight and exercise)
• **Practical Method**: take 3-5 deep breaths
• **Important**: the rest must be short enough so that the small muscle fibers do not fully recover

Step 3: Mini-Sets (Myo-Rep Sets)

After the rest, perform series of short sets:

• **Number of Repetitions in a Mini-Set**: 3-5 repetitions
• **Rest Between Mini-Sets**: the same 10-30 seconds (3-5 deep breaths)
• **Number of Mini-Sets**: usually 3-5

Stopping Criteria

Finish performing Myo Reps when:

1. **Repetition Drop**: you can no longer perform the same number of repetitions as in the first mini-set (e.g., you did 5-5-5-4 — stop here)
2. **Limit Reached**: you have completed 5 mini-sets
3. **Technical Failure**: you feel that the next repetition will be with compromised form

Complete Execution Example

**Exercise**: Lying Leg Curls

**Activation Set**: 20 repetitions @ RPE 8-9
**Rest**: 5 deep breaths (~15 seconds)
**Mini-Set 1**: 5 repetitions
**Rest**: 5 deep breaths
**Mini-Set 2**: 5 repetitions
**Rest**: 5 deep breaths
**Mini-Set 3**: 4 repetitions
**STOP** (lost one repetition)

**Total**: 34 repetitions in approximately 2-3 minutes, 14 of which are highly effective.

For comparison, 3 traditional sets of 10 repetitions with a 2-minute rest would take ~6 minutes and yield only ~9 effective repetitions.

Variations of Myo Reps Execution

1. Classic Variation (Target Total Reps)

You set a target number of effective repetitions (e.g., 25) and work until you reach that number.

**Example**:

• Activation Set: 15 repetitions
• Goal: +25 effective repetitions
• Mini-Sets: 5+5+5+5+5 = 25 repetitions
• **Total Volume**: 40 repetitions

2. Auto-Regulated Variation (Auto-Regulated Myo Reps)

You set a fixed number of repetitions for the mini-sets (e.g., 4) and continue as long as you can perform that number.

**Example**:

• Activation Set: 12 repetitions
• Rule: each mini-set — 4 repetitions
• Mini-Sets: 4+4+4+3 = STOP
• **Total Volume**: 27 repetitions

This variation is good because it automatically adjusts to your current recovery state.

3. Match Sets

You perform an activation set and aim to accumulate the same number of repetitions in the subsequent sets using Myo Reps.

**Example**:

• Set 1: 15 repetitions (classic set)
• Set 2: 10 (activation) + 5 mini-sets of 1 repetition = 15 repetitions
• Set 3: similarly

4. Partial Range of Motion at the End

When you can no longer perform full repetitions, add partial repetitions in a reduced range of motion for an additional stimulus.

Which Exercises are Suitable for Myo Reps

✅ Ideal Exercises

Isolation exercises on machines:

• Leg extensions
• Leg curls
• Machine adduction
• Machine abduction
• Lat pulldown
• Seated cable row
• Calf raises

Isolation exercises with free weights:

• Bicep curls (barbell, dumbbells, EZ-bar)
• Triceps pushdowns
• Dumbbell lateral raises

Some compounds with low coordination complexity:

• Leg press
• Smith machine press
• Hack squats

❌ Not Recommended for

Heavy compound exercises:

• Barbell back squats
• Deadlifts (conventional, Romanian)
• Heavy barbell bench press
• Heavy overhead press

**Reasons**:

• High technical complexity
• Risk of injury due to fatigue
• Significant stress on the CNS
• Difficulty in quickly changing weight or position

Exercises with heavy dumbbells:

• Dumbbell bench press
• Dumbbell overhead press

Advantages of the Myo Reps Method

1. Time Saving

**The main advantage** for most trainees. You can:

• Reduce workout time by 30-50%
• Get a similar or even better stimulus for muscle growth
• Complete a quality workout in 30-45 minutes instead of 60-90

2. High Effectiveness for Hypertrophy

Scientific studies show:

• **Similar or superior muscle growth** compared to traditional methods
• Especially effective for thigh muscles (quadriceps, hamstrings)
• Increase in muscle thickness by 11-14% over 6-12 weeks

3. Less Joint Stress

• Working with relatively light weights (30-50% 1RM)
• Reduced risk of joint and ligament injuries
• Suitable for people with a history of injuries
• Ideal for older athletes

4. Increased Local Muscular Endurance

• Muscle ability to work under fatigue
• Improved capillarization
• Increased muscle buffering capacity

5. Improved Mental Focus

• The structure of the method requires high concentration
• Development of the ability to "tolerate" discomfort
• Improved mind-muscle connection

6. Hormonal Response

Studies show an increase in:

• IGF-1 (Insulin-like Growth Factor)
• Follistatin/Myostatin ratio (in favor of anabolism)
• Activation of the mTOR signaling pathway

Disadvantages and Limitations

1. High Metabolic Load

• Strong burning sensation in the muscles
• Significant lactate accumulation
• Discomfort can be psychologically challenging

2. Stress on the Central Nervous System (CNS)

• Frequent use can lead to overtraining
• Requires more recovery time than it seems
• May exacerbate Delayed Onset Muscle Soreness (DOMS)

3. Not Optimal for Maximal Strength

• Main focus is hypertrophy and endurance
• Heavy sets with long rest periods are better for 1RM growth
• Not a priority for powerlifters and strength athletes

4. Requires Experience and Discipline

• Difficult for beginners to accurately assess RPE (proximity to failure)
• Rest time must be strictly controlled
• Easy to "cheat" by resting too long

5. Unsuitable for Certain Exercises

As mentioned, not recommended for heavy compound movements.

How to Integrate Myo Reps into Your Training Program

For Beginners (less than 1 year experience):

Not recommended for regular use; first master the basic exercise technique

For Intermediate Level (1-3 years experience):

1-2 exercises per workout

1-2 times per week per muscle group

Use for assistance exercises

For Advanced (3+ years experience):

2-4 exercises per workout

Can be used in mesocycles focusing on hypertrophy

Alternate with other intensification methods

FAQ: Frequent Questions about Myo Reps

Can beginners use Myo Reps?

**Not recommended** as a primary method. Beginners (less than 1 year experience) should focus on mastering the correct technique of basic exercises and traditional sets. However, you can try Myo Reps 1-2 times a month for variety on simple isolation exercises to get acquainted with the method.

How many Myo Reps exercises should I do per workout?

**Optimally 2-4 exercises** per workout. You should not use this method for all exercises — this will lead to overtraining. Combine Myo Reps with traditional heavy sets for compound exercises.

How often can I train one muscle group with this method?

**2-3 times per week** with a minimum interval of 48 hours between workouts. For example, if you train quadriceps with Myo Reps on Monday, the next workout should be no earlier than Wednesday or Thursday.

Should I take the activation set to failure?

**No, you should not.** Stop 1-2 repetitions short of complete muscular failure (RPE 8-9). This will allow you to perform more quality mini-sets and achieve a greater total volume of effective repetitions.

Can Myo Reps be used for gaining strength?

Myo Reps **are not optimal** for maximal strength gain (increasing 1RM). This method is better suited for hypertrophy and local muscular endurance

Conclusion

This is such an interesting training method. So, if you are already an experienced athlete and want to try something new in your training, Myo Reps is what you need