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.

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.

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.