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Why is the target for the end of myoreps less than 3 reps?

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  • Why is the target for the end of myoreps less than 3 reps?

    Hi,

    In the BBM newsletter the following was noted for myoreps:

    How-To Perform: Pick a weight you estimate that you can complete 12-20 reps before failure on a particular exercise. Then complete one set to failure, even if it ends up being outside of the 12-20 rep range. After going to failure, rack the weight, rest 20 seconds, then perform a set of 3-5 repetitions. This should be ~ RPE 8 or RIR 2, e.g. 2 reps or so left in the tank. Rack the weight again and rest 20 seconds before completing another set of 3-5 repetitions. Continue this pattern until you get less than 3 reps.
    Is there something about continuing the pattern until you get less than 3 reps that makes myoreps more effective? or is this just a number thrown out there with no true reason?

    broadly speaking, myoreps is just a way to add variation in terms of programming, right? there's nothing "magical" about them?

  • #2
    It's just a number that's significantly lower than the target failure point. Ideally each set of 5 would be RPE ~7-9. Dropping 2 reps below that signifies a substantial amount of fatigue. You could make an equivalent argument for 6 > 4 or similar.


    broadly speaking, myoreps is just a way to add variation in terms of programming, right? there's nothing "magical" about them?
    This is directly covered in the newsletter. There's nothing magical about any programming.
    Barbell Medicine "With you from bench to bedside"
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