7 Week 4 day Hypertrophy program Myo-Reps

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 after the 14-16 reps.

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?

If you’re hitting 16 or more reps on the activation set, I’d up the weight next time. I also wouldn’t stop at 16 reps unless it was near failure, e.g. @ RPE 8. So if you could do 20 reps with a weight I’d do that, then do repeat sets of 5 until you only manage 3 reps and then shut it down. The next week, I’d increase the weight.

What do you mean by low reps for hypertrophy? Hypertrophy can be driving numerous different ways provided motor unit recruitment occurs for enough reps.