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In this article, Iâ€™ll be outlining one particular hypertrophy training method that you can use to build muscle powerfully in a much increasingly time and energy efficient way. This technique is tabbed myo reps.Â
So let’s go over what myo reps are, why they’re effective, how to implement them the right way, and who specifically should use them.
It’s unquestionably pretty straightforward.Â
You perform a regular set but using a slightly higher rep range. Then, rather than taking a full rest period and performing an entirely new set like you normally would, you take a very short rest, perform a few increasingly reps, take flipside short rest, and perform a few increasingly reps.Â
You then repeat that for 4-5 of these spare low rep mini-sets.Â
Like we’ve discussed surpassing on the subject of training effort, it’s crucial to understand that only the last few reps of a given set are responsible for triggering significant muscle growth. These are the reps when you’re up tropical to the point of muscular failure.
Those last few really difficult, uncomfortable reps are the reps that unquestionably rencontre the existing topics of the muscle.Â
Iâ€™ve discussed this in increasingly detail in my vendible on dynamic double progression. This is where you focus on your performance on the first set (where â€œrating of perceived exertion,â€ or RPE, comes into play). Once youâ€™ve hit the upper end of the rep range (e.g., you did ten reps when working in an 8-10 range), youâ€™ll increase the resistance. You then try to modernize on that first setâ€™s performance from week to week.
Now, with the myo rep set, the easier reps early on don’t requite your soul any incentive to transpiration considering the muscle once has increasingly than unbearable resources to well-constructed those reps. That’s why they’re easy.Â
Only when you threaten the existing limits of the muscle is when your soul says, â€œokay, this is a real threat. We need to make some adaptations here to deal with this.â€ Those last few stimulative reps are usually referred to as â€œeffective reps,â€ whereas the non-stimulative reps that come surpassing are sometimes referred to as â€œjunk reps.â€
You’ll probably get some growth stimulation once you reach virtually 4-5 reps shy of failure, but it’s not going to be highly significant. Virtually 3 reps in reserve is where something legitimately meaningful is going to happen. Closer to well-nigh 0-2 reps in reserve is where the most significant growth will be triggered.Â
So, the idea overdue myo reps is that you’re maximizing the efficiency of your training by reducing the number of junk reps you’re performing. Instead, you are just focusing on those upper quality muscle towers reps near the point of failure.Â
Now you’ll find slightly variegated myo rep variations in terms of the word-for-word rep ranges , rest periods, and set counts, but I’ll requite you the unstipulated framework below.Â
First, you’re going to start off with an initial â€œactivation set.â€Â
Now don’t get the wrong idea based on the terminology. â€œActivation set” scrutinizingly sounds like it’s a warmup, but this initial set is far from it. Treat this set just like you would any other normal muscle towers set.Â
You don’t necessarily have to go all the way to failure, although you can if you want to. But as a unstipulated rule of thumb, just perform this set using whatever intensity level you’re aiming for based on your own training approach.Â
Whether that ways all the way to failure, or 1-2 reps in reserve, use your weightier judgment. You should moreover alimony the rep range for that initial set slightly higher, usually well-nigh 12-20 reps.Â
I think a lot of times, people end up stopping the set not considering they’re truly tropical to mechanical muscular failure. Instead, they stop considering the unstipulated discomfort level gets too upper in terms of muscle shrivel and cardiovascular stress (and plane mental stress).Â
So, I personally like to alimony it on the lower end. If you prefer higher reps, then go for it. But I still recommend virtually 12-20 reps should be the standard for the initial set.Â
After that initial set, you take a short rest. The usual recommendation is 3-5 deep breaths or virtually 10-15 seconds. The precise rest period is not some hair-trigger factor. But, the main thing is to just try to alimony it resulting each time. That way, you can properly track your progress if you are using myo reps consistently.Â
After that short rest, you pick the weight when up and perform your first mini-set, which are typically between 3-5 reps. Take flipside rest, do flipside 3-5 reps, and repeat that until you’ve performed 4-5 of those mini sets.Â
With this approach, you’re condensing a very upper number of constructive reps lanugo into a shorter period. As a result, you’re optimizing the stimulus to fatigue ratio considering you’re performing way fewer junk reps.Â
Take the pursuit scenario as an example. Say you perform 5 sets of 10 reps. Youâ€™d be getting 50 total reps in and yielding maybe 15 or so constructive reps. This is thesping you’re getting well-nigh 3 per set. But if you do, say, a 12 rep initial set, followed by 4 mini sets of 3 reps, you’d be getting the same total number of constructive reps, but only doing 24 reps in total. This scenario, albeit a rough example, would be twice as efficient.Â
The word-for-word numbers in terms of reps and rest periods is not what’s most important here. But the general, overall tideway of a higher rep set, followed by several lower rep sets with shorter rests in between, is important since you’re reaching failure each time.Â
Test it out yourself and see what you prefer most in terms of the rep range on the vivification set, the rest period, and the rep counts on the mini sets. As long as you have that overall framework in place, that’s what truly matters.
You can be plane increasingly efficient with this.
Keep in mind that you don’t plane necessarily have to do a upper rep vivification set. One method I personally use sometimes is what I would undeniability a â€œmyo rep waif set.â€ Here, you can use a heavier weight for the initial set at a slightly lower rep range, then just lighten the weight a bit for the spare mini sets.Â
Again, I personally prefer training in increasingly moderate rep ranges. So, what I might do is perform the initial set in the 6-8 rep range with a heavier weight, take a short rest, and then do the spare mini sets for 3-5 reps each using a slightly lighter weight.Â
The first and most obvious reason is that myo rep sets are increasingly time efficient.Â
Depending on your current situation, if for some reason you need to get in and out of the gym increasingly quickly, then obviously myo reps would be useful for you.Â
That doesn’t midpoint you have to do your unshortened workout using myo reps for everything. One option is to do your recipe movements using regular straight sets, and then do your isolations in a myo rep style. Or, maybe you can do the first 2 exercises for a muscle group using straight sets, and then use myo reps on the last exercise.Â
Aside from efficiency, myo reps can be increasingly salubrious for you if there’s a unrepealable muscle group you want to bring up. These are the muscle groups you probably want to increase the overall volume for. Instead of doing 6 uneaten weekly sets for something like your upper traps, you could do 1 myo rep set and get a similar training effect.Â
Myo reps could moreover be helpful if you’re in a situation where you don’t have wangle to heavier weights. Letâ€™s say you only have unbearable resistance where you need to be doing 25 reps per set to get tropical to failure. Instead, you could do your initial set for 25 reps, take your quick rest, and then zombie out a tuft of those lower rep mini sets in the myo rep fashion. That way, you’re getting all those constructive reps without having to completely reset and do flipside 25 reps each time.Â
If you’ve got a minor injury that you’re trying to work around, myo reps could moreover be workable there. Say you’ve got a slight issue with your lower back, and the only way to work virtually it is by doing lighter weight leg presses for upper reps. If you don’t want to do a tuft of sets that will fatigue the hell out of you, you can do the initial lighter set for higher reps, and then do the rest of your sets myo rep style. That way you’re still lifting that lighter weight, but you’re getting to failure increasingly efficiently.Â
Beyond all those things, you could moreover just do myo reps considering you enjoy them. If you prefer doing myo reps instead of straight sets, there’s really nothing wrong with that either.Â
In all, there are a lot of potential benefits with this method. I’s definitely something to consider if you fit into any of these categories. I’ve used myo reps in my own training and have found them constructive for these very reasons.
One final point I wish to make: myo reps are probably increasingly of an intermediate and vastitude type of technique.
I like to see novices build up their overall wiring using increasingly traditional methods. I unchangingly recommend they start with vital self-ruling weight exercises using regular straight sets, and then branching out from there.Â
Technically, you could do myo reps as a novice if you implement it properly and you know what you’re doing. But overall, I’d say it’s increasingly geared to those with some reasonable lifting wits under their belt.Â
Also, you probably want to be doing this on mechanically simpler exercises. I wouldn’t recommend doing myo rep squats, standard or Romanian deadlifts, or self-ruling weight dumbbell presses where you have to kick the weights into position. You can still use myo reps on recipe exercises, but try not to go all the way to failure. Choose movements where there’s less margin for error and where it’s easy to get into position.Â
I do think, though, that any isolation movement is fine to use myo reps with.Â
Here are the main points we covered in this article:
Overall, this isn’t a technique you must use. I’m not recommending that you go and replace all your straight sets with myo reps. But depending on your current situation, your goals, and your preferences, it’s definitely a viable option in the toolbox to consider.
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The post HOW TO DO “MYO REPS” TO BUILD MUSCLE IN HALF THE TIME appeared first on Sean Nalewanyj | Real, Science-Based Fitness Advice.