About Myoreps

[Birkovic]

Hi

I am currently following the hypertrophy 3-day program and it includes myoreps. While there is a brief explanation of them I have never done them before. In my third week and so far so good. However, yesterday it occurred to me that I am not sure how to think about progression in relation to them. Are you supposed to increase weight or rather aim for more "extra sets" on the same weight that you started out with. Also, what is a reasonable weight to start with. I have adjusted somewhat (added after starting a bit light). So, assuming I can complete 15 reps at an initial weight but only add one more set of 5 reps after that. Is that to heavy to get the desired effect? Would a more appropriate weight be one where I can do 15+5+5+5+5? Simply put, how am I supposed to think about myoreps?

[BoruzsRobin]

You choose a weight where you can make about 15 reps at RPE8, then you rest 20 sec, go again, if you can complete 5-5-5-5-5 you should increase the weight next time for sure. You should do like 5-4-3-2 Done or something like that, if you can do that much rep the weight is too light i think.

[BoruzsRobin]

https://forum.barbellmedicine.com/fo...myorep-writeup Maybe check this out too!

[Nate B]

You choose a weight where you can make about 15 reps at RPE8, then you rest 20 sec, go again, if you can complete 5-5-5-5-5 you should increase the weight next time for sure. You should do like 5-4-3-2 Done or something like that, if you can do that much rep the weight is too light i think.

This isn't necessarily correct. You're right in that if he's able to do a 5x5 after the activation set, he's probably either not using a heavy enough load or he's resting too long. However, from my understanding of how BBM programs myo reps, you should not be doing 5-4-3-2 after the activation set. In this example, you would be done after the second set when you couldn't repeat 5 reps. You should be aiming to repeat the same number or reps until you cannot anymore, then you're done - something like 5-5-4 or 3-3-3-2 for example. I personally try to cap my first post-activation set @ 9 if I can to avoid burning out too fast.

As for the OP's original question, it depends. In your case where you're doing a 5x5 after the activation set, I would definitely recommend increasing the load you're using. IMO, if you're able to repeat the same number of reps for 5 sets, you either have incredible work capacity or you're not doing something right. For 12-15 @ 8, 60% e1RM is usually a pretty good starting point. If you don't know your e1RM, then just pick a weight and adjust from there. There's no hard and fast rule for progression, but I'll personally increase the load if I feel like I'm getting a lot of reps out of it (for example, if I'm getting 15 @ 8 for the activation set and multiple sets of 4 or 5 for the subsequent sets) and I'll keep the load constant and try to add reps/sets if I feel like I'm not getting enough reps out of it (like if I'm only getting 12 @ 8 and just a couple sets of 3 or 4 before I can't repeat it).

Just as an aside - I feel like a lot of people tend to rest too long when they do myo reps. Whether you're using 20 seconds or 5 deep breaths as a rest time benchmark, make sure you're beginning the first rep at 20 seconds or after your fifth breath. Especially for non-machine exercises, if you're waiting until 20 seconds or 5 deep breaths to even start unracking the weight and getting into position, that can be an additional 5-10+ seconds of rest. Sounds tedious, but it can make a difference in your overall reps/sets and fatigue.

[Birkovic]

Thanks for the input guys. Im following the instructions in the BBM-template, which is along the lines of what Nate B is saying. Good to know that about 5x5 is the point where it would be reasonable to add more weight. Ive added wight so far after being able to do 4x5 + 3/4 reps for the end set. In short, if I could complete four sets of five reps I decided to add weight. I think I will stick with that for now then. My concern was mostly that perhaps the point of this was to build extreme work capacity and keep pushing at the same wight. Also, agree that the rest is a factor. I really try to keep with the five big breaths, however, in the beginning I cheated somewhat precisely in the way you mentioned since I first did my five big breaths then set my self up for the lift, unracking the bar etc. Probable 10 seconds extra right there. Anyway, thanks again.

[Serack]

https://forum.barbellmedicine.com/fo...myorep-writeup Maybe check this out too!

Good to see someone thought highly enough of that to share it

[AdamP]

Very useful!