Clarification on a few points for 7 week GPP / hypertrophy template.

Training Q&A [Moderated]
1

Hi guys, just a few things I’m trying to get straightened out before teeing off.

*On the RPE overview page, there’s explanation and examples of ‘load drops’ involving sets at RPE 9 and and 'example from week 1 (S-S1). I cant see anything over RPE 8 on the program itself or a supplemental lift referred to as SS-1.

**For the volume / RPE prescription for supp lifts, the odd numbered lifts read like 8 @ 6, 8 @ 7, 8 @ 8 x3 for example, whilst the evens read as 14 -16 @ RPE 8, 3 - 5. Is this correct? (the text above for the evens was slightly cut off)

***We’re looking for 4 minutes rest for anything over RPE 7, yeah?

Cheers

2

Yep, those instructions are “general” for our templates, so if you don’t see what it’s referring to in the programming, it doesn’t apply.

Yep! Note that the evens are describing the set/rep scheme for performing Myo-reps, which are also explained in the sheet.

Yep!

Good luck!

3

To clarify on this subject of Myo-reps in this program - does this mean that say we are doing 4 sets of 14 - that we do an activation set, complete the myoreps and that counts as 1 set? and then repeat that whole process (activation then myo) 3 more times for a total of 4?

4

Got it.

Myo-reps on squats. *…Christ…*nice…

Cheers mate.

5

Nope. You do the first set (of, say, 13-15 reps), then repeat follow up sets as prescribed (say, sets of 3-5).

6

When I do myo reps, I start with 15 reps warm ups until I find the weight that feels RPE8.
Then, I rest for 3 min and make 15 rep activation with found weight and follow up with myo reps.
Does it make sense?

7

That works.

8

So when a program outlines that the exercise has say 3-5 sets - I am to do the activation set, followed by 3-5 “sets” of myoreps? and limiting myself to only do the 3-5 sets (of lets say 4 or 5 reps, following the myorep criteria). And if by somehow I have managed to complete all the same reps for 5 sets just stop there?

I think I am starting to understand it - but i am also open to being completely wrong.

Just realized halfway through GPP Hypertrophy I have been ignoring the myorep portion. Instead I have been doing 4 sets of 14-16, which i assume is just at that point building up a little more fatigue than needed.

9

Ok. After finding RPE8 weight, when making myo reps in the range of 3-5 reps ;

Does 3-5 reps mean :

A. Hit this range even if feel you can do more?
B. You need to ideally hit 3-5 range so adjust the weight in a way that you can do maximum 3-5 reps?

10

After applying this to my week 5 of GPP hypertrophy, which I have erroneously been not doing the myoreps for until this point - attempting them in my front squats with the clarification from the forums here I have concluded that I now understand how to do them. At first I thought no way that can just be it, but in practice now… I understand. I understand far too well. Thank you gents!

11

Guys, I am really not sure how the instructions given in the template are unclear. I’ve pasted them here with a bit more editing and spacing for ease of reading:

How to do myoreps:
The first set is called the “activation set”- which is just working up to the prescribed rep range @ RPE 8.
10-12 reps is likely 62-68% of 1RM
12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).

After doing this activation set, rack the bar for 5 deep breaths (in and out).

Then do a set of 3-5 reps, aiming for 5 reps.

Re-rack the weight, rest for 5 breaths, then repeat a set of the same number of reps you just did (whether 3, 4, or 5 reps).

Repeat this process (set of 3-5, rack, 5 breaths) until the FIRST TIME you hit 1 rep less than the first set of 3-5.

In other words, if you hit 4 reps on the first set and you hit 3 on the 2nd set, you’re done.
If you hit 4-4-3, you’re done after the set of 3.
If you hit 3-3-3-2, you’re done after the double.

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