Clarification on a few points for 7 week GPP / hypertrophy template.

[Dave_E]

Hi guys, just a few things I'm trying to get straightened out before teeing off.

*On the RPE overview page, there's explanation and examples of 'load drops' involving sets at RPE 9 and and 'example from week 1 (S-S1). I cant see anything over RPE 8 on the program itself or a supplemental lift referred to as SS-1.

**For the volume / RPE prescription for supp lifts, the odd numbered lifts read like 8 @ 6, 8 @ 7, 8 @ 8 x3 for example, whilst the evens read as 14 -16 @ RPE 8, 3 - 5. Is this correct? (the text above for the evens was slightly cut off)

***We're looking for 4 minutes rest for anything over RPE 7, yeah?

Cheers

[Austin Baraki]

*On the RPE overview page, there's explanation and examples of 'load drops' involving sets at RPE 9 and and 'example from week 1 (S-S1). I cant see anything over RPE 8 on the program itself or a supplemental lift referred to as SS-1.

Yep, those instructions are "general" for our templates, so if you don't see what it's referring to in the programming, it doesn't apply.

**For the volume / RPE prescription for supp lifts, the odd numbered lifts read like 8 @ 6, 8 @ 7, 8 @ 8 x3 for example, whilst the evens read as 14 -16 @ RPE 8, 3 - 5. Is this correct? (the text above for the evens was slightly cut off)

Yep! Note that the evens are describing the set/rep scheme for performing Myo-reps, which are also explained in the sheet.

***We're looking for 4 minutes rest for anything over RPE 7, yeah?

Yep!

Good luck!

[azeemqwerty]

To clarify on this subject of Myo-reps in this program - does this mean that say we are doing 4 sets of 14 - that we do an activation set, complete the myoreps and that counts as 1 set? and then repeat that whole process (activation then myo) 3 more times for a total of 4?

[Dave_E]

Got it.

Myo-reps on squats. ..Christ....nice..


Cheers mate.

[Austin Baraki]

To clarify on this subject of Myo-reps in this program - does this mean that say we are doing 4 sets of 14 - that we do an activation set, complete the myoreps and that counts as 1 set? and then repeat that whole process (activation then myo) 3 more times for a total of 4?

Nope. You do the first set (of, say, 13-15 reps), then repeat follow up sets as prescribed (say, sets of 3-5).

[Fatih]

When I do myo reps, I start with 15 reps warm ups until I find the weight that feels RPE8.
Then, I rest for 3 min and make 15 rep activation with found weight and follow up with myo reps.
Does it make sense?

[Jordan Feigenbaum]

When I do myo reps, I start with 15 reps warm ups until I find the weight that feels RPE8.
Then, I rest for 3 min and make 15 rep activation with found weight and follow up with myo reps.
Does it make sense?

That works.

[azeemqwerty]

So when a program outlines that the exercise has say 3-5 sets - I am to do the activation set, followed by 3-5 "sets" of myoreps? and limiting myself to only do the 3-5 sets (of lets say 4 or 5 reps, following the myorep criteria). And if by somehow I have managed to complete all the same reps for 5 sets just stop there?

I think I am starting to understand it - but i am also open to being completely wrong.

Just realized halfway through GPP Hypertrophy I have been ignoring the myorep portion. Instead I have been doing 4 sets of 14-16, which i assume is just at that point building up a little more fatigue than needed.

[Fatih]

Ok. After finding RPE8 weight, when making myo reps in the range of 3-5 reps ;

Does 3-5 reps mean :

A. Hit this range even if feel you can do more?
B. You need to ideally hit 3-5 range so adjust the weight in a way that you can do maximum 3-5 reps?

[azeemqwerty]

After applying this to my week 5 of GPP hypertrophy, which I have erroneously been not doing the myoreps for until this point - attempting them in my front squats with the clarification from the forums here I have concluded that I now understand how to do them. At first I thought no way that can just be it, but in practice now... I understand. I understand far too well. Thank you gents!

[Austin Baraki]

Guys, I am really not sure how the instructions given in the template are unclear. I've pasted them here with a bit more editing and spacing for ease of reading:

How to do myoreps:
The first set is called the "activation set"- which is just working up to the prescribed rep range @ RPE 8.
10-12 reps is likely 62-68% of 1RM
12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).

After doing this activation set, rack the bar for 5 deep breaths (in and out).

Then do a set of 3-5 reps, aiming for 5 reps.

Re-rack the weight, rest for 5 breaths, then repeat a set of the same number of reps you just did (whether 3, 4, or 5 reps).

Repeat this process (set of 3-5, rack, 5 breaths) until the FIRST TIME you hit 1 rep less than the first set of 3-5.

In other words, if you hit 4 reps on the first set and you hit 3 on the 2nd set, you're done.
If you hit 4-4-3, you're done after the set of 3.
If you hit 3-3-3-2, you're done after the double.