# Clarification on a few points for 7 week GPP / hypertrophy template. **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Created:** [April 24, 2018, 12:30am UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715 "2018-04-24T00:30:15Z")\ **Posts on this page:** 11\ **Page:** 1
**Author:** ![Dave\_E](https://avatars.discourse-cdn.com/v4/letter/d/5e9695/32.png) [@Dave\_E](https://forum.barbellmedicine.com/u/Dave_E)\ **Post date:** [April 24, 2018, 12:30am UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/1 "2018-04-24T00:30:15Z")
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 ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [April 25, 2018, 1:26am UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/2 "2018-04-25T01:26:09Z")
> [@Dave\_E](#): > > \*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. 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. > [@Dave\_E](#): > > \*\*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) Yep! Note that the evens are describing the set/rep scheme for performing Myo-reps, which are also explained in the sheet. > [@Dave\_E](#): > > \*\*\*We’re looking for 4 minutes rest for anything **over** RPE 7, yeah? Yep! Good luck! ---
**Author:** ![azeemqwerty](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/azeemqwerty/32/618_2.png) [@azeemqwerty](https://forum.barbellmedicine.com/u/azeemqwerty)\ **Post date:** [April 25, 2018, 4:38pm UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/3 "2018-04-25T16:38:14Z")
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? ---
**Author:** ![Dave\_E](https://avatars.discourse-cdn.com/v4/letter/d/5e9695/32.png) [@Dave\_E](https://forum.barbellmedicine.com/u/Dave_E)\ **Post date:** [April 25, 2018, 9:49pm UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/4 "2018-04-25T21:49:00Z")
Got it. Myo-reps on squats. \*…Christ…\*nice… Cheers mate. ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [April 26, 2018, 12:01am UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/5 "2018-04-26T00:01:18Z")
> [@azeemqwerty](#): > > 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? Nope. You do the first set (of, say, 13-15 reps), then repeat follow up sets as prescribed (say, sets of 3-5). ---
**Author:** ![Fatih](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/fatih/32/1205_2.png) [@Fatih](https://forum.barbellmedicine.com/u/Fatih)\ **Post date:** [April 26, 2018, 8:14am UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/6 "2018-04-26T08:14:08Z")
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? ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [April 26, 2018, 2:41pm UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/7 "2018-04-26T14:41:09Z")
> [@Fatih](#): > > 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? That works. ---
**Author:** ![azeemqwerty](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/azeemqwerty/32/618_2.png) [@azeemqwerty](https://forum.barbellmedicine.com/u/azeemqwerty)\ **Post date:** [April 26, 2018, 3:18pm UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/8 "2018-04-26T15:18:22Z")
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. ---
**Author:** ![Fatih](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/fatih/32/1205_2.png) [@Fatih](https://forum.barbellmedicine.com/u/Fatih)\ **Post date:** [April 27, 2018, 10:47am UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/9 "2018-04-27T10:47:43Z")
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? ---
**Author:** ![azeemqwerty](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/azeemqwerty/32/618_2.png) [@azeemqwerty](https://forum.barbellmedicine.com/u/azeemqwerty)\ **Post date:** [April 27, 2018, 2:18pm UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/10 "2018-04-27T14:18:43Z")
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! ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [April 27, 2018, 6:50pm UTC](https://forum.barbellmedicine.com/t/clarification-on-a-few-points-for-7-week-gpp-hypertrophy-template/1715/11 "2018-04-27T18:50:32Z")
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.