# 7 Week 4 day Hypertrophy program Myo-Reps

**URL:** <https://forum.barbellmedicine.com/t/7-week-4-day-hypertrophy-program-myo-reps/3559>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [October 1, 2018, 9:27pm UTC](https://forum.barbellmedicine.com/t/7-week-4-day-hypertrophy-program-myo-reps/3559 "2018-10-01T21:27:07Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![Nithmister](https://avatars.discourse-cdn.com/v4/letter/n/bcef8e/32.png) [@Nithmister](https://forum.barbellmedicine.com/u/Nithmister)\
**Post date:** [October 1, 2018, 9:27pm UTC](https://forum.barbellmedicine.com/t/7-week-4-day-hypertrophy-program-myo-reps/3559/1 "2018-10-01T21:27:07Z")

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For myo-reps from my understanding the first set of 14-16 is an activation set. So for example if I am using 12kg dumbells for bench press in each hand I do 16 reps. After this I put them down short rest and pick the up and do keep doing 5 reps with the same weight until I am only able to do 4.

The main thing I’m not sure of is if we use the same weight or if we switch to a heavier weight.

Also, another question just out of curiosity. How come you prescribe such low reps for the supplemental exercises, because I presumed that the higher rep range was better for hypertrophy. However, I don’t know much about programming so correct me if I am wrong, but is about the total overall volume on a certain muscle rather than high reps every set?

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**Author:** ![Alex\_Kovaleski](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/alex_kovaleski/32/1297_2.png) [@Alex\_Kovaleski](https://forum.barbellmedicine.com/u/Alex_Kovaleski)\
**Post date:** [October 26, 2018, 3:48am UTC](https://forum.barbellmedicine.com/t/7-week-4-day-hypertrophy-program-myo-reps/3559/2 "2018-10-26T03:48:57Z")

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> [@Nithmister](#):
>
> The main thing I’m not sure of is if we use the same weight or if we switch to a heavier weight.

Use the same weight.

> [@Nithmister](#):
>
> How come you prescribe such low reps for the supplemental exercises, because I presumed that the higher rep range was better for hypertrophy. However, I don’t know much about programming so correct me if I am wrong, but is about the total overall volume on a certain muscle rather than high reps every set?

Total volume accumulated is more important than reps per set.