Tip: Myo Reps for Strength and Size

Choosing good exercises but still not seeing gains? You may need a challenging new way of doing your sets and reps. Try this.

Categorized under Training

For maximum muscle fiber fatigue, use the myo rep method developed by Borge Fagerly. It’s a form of rest/pause. You reach failure or close to it, then do as many micro-sets of 3 reps as possible with around 20 seconds of rest.

When you can only get 2 reps on a micro-set, stop. The initial set can use any number of reps from 6 to 20. For strength, try 6 reps.

Start by doing as many reps as you can with that weight, then rest 20 seconds and do 3 more reps. Rest 20 seconds and do 3 more reps. Continue doing that until you can only get 2 additional reps. If you can get more than 5 micro-sets you likely faked yourself in that original set and didn’t go close enough to failure.