progressing myorep sets over time

[mdelvecchio]

Austin explains myorep sets in a session here (post #11):

https://forum.barbellmedicine.com/forums/training-q-a-with-dr-jordan-feigenbaum-and-dr-austin-baraki/10223-clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template

Cool. But how are you folks progressing these across sessions? There are multiple ways to increase stress: the activation weight, the activation reps, and the number of x5 sets completed. What is recommended or common?

[teddyd]

Good job for searching the forums.

I increase weights once I can get the full activation set and the full 5 reps for each of the 5 myoreps.

Assume a myrep prescription as follows: activation set 14 to 16 reps, 3 to 5 sets of 5 reps each.
So say one week on rows I use 65kgs and get 14+5+5+5+4, the next week I will repeat 65kgs.
Say the following week I again use 65kgs and get 16+5+5+5+5+4, then the following week I will increase the weight to 67.5kgs.
Rinse and repeat.

You may also find some examples in some people's logs.

[llaffin]

I figure myoreps are much more about accumulating volume and less about the weight on the bar, so I preferred to add reps til I got 4 or so sets of 5 before adding some weight. I don't think you can go wrong either way though

[cmoney]

Teddy's approach seems logical, though I don't see a reason to limit yourself to 5 sets. Think I did 8 or 9 sets of 5 with shoulder presses last week (after only hitting 3 or 4 sets the week before with the same weight.. lol).

Basically, it's not something I would worry too much about. This is my first time doing myoreps, so I'm just kind of having fun with it and experimenting. Sometimes my activation set isn't an @8 because it's too light.

Just get practice with it and I think progression will come pretty naturally. Volume is what really matters and you'll know when something is too easy or too hard.

[keithf]

cmoney

https://forum.barbellmedicine.com/forums/training-q-a-with-dr-jordan-feigenbaum-and-dr-austin-baraki/21784-myo-reps

Also, from the September newsletter, as written by Leah:
"If you hit 5-5-5-5-5, end the myo-rep set after 5 sets and make note to adjust the activation set up for your next session. The goal is to find the weight that get you to failure with no more than 5 sets."

[cmoney]

Thanks. My disappointment with their templates continues. I shouldn't need supplemental programming advice from a newsletter after paying $40 for a buggy xls.

[keithf]

Well to be fair, what happened to you is kind of odd, going from 3-4 sets one week to 8-9 the next, and you can't expect them to outline what to do in infinite scenarios. If the activation set truly is RPE 8 then you wouldn't be able to do 8-9 sets of 5 with such little rest, so I can see why they didn't feel the need to put a hard cap on the number of sets. Not to be all "YNDTP" but, it just is what it is.

[Dhruv4]

I do both but gauge in RPE.

[Dave_E]

I also began adding weight session to session, but then realized I was more or less turning Myoreps into LP with a 14 rep warm up set. Limiting sets isn't doing Myoreps. The key is the rest-pause like rest periods and volume.

If you want to get all purist about it, here it is straight from the horses mouth.

https://borgefagerli.com/myo-reps-in-english/

[Christophe LL]

Are the sets following the activation @10 ? I feel like they would logically be. Is that how you guys log them? 14-16 @8, [email protected], [email protected], 4@10?

[t_angeiras]

The last set is. The first set of 5 is probably not.

[Christophe LL]

That makes sense. Thanks!