Doing the bonus arm work in myoreps on the GPP Hypertrophy Bias template

Training Q&A [Moderated]
1

Hi guys,

What do you think about doing the bonus arm work in myoreps instead of the prescribed basic sets x reps? I’m looking for pro’s and con’s here.

Thanks!

2

Pro’s of myoreps:
-A little less time required
-Better developer of strength endurance
-equal hypertrophy outcomes for those with untrained arms

Con’s

  • worse hypertrophy outcomes for those who’ve trained arms before due to less volume (likely)
  • more susceptible to worse training outcomes due to lack of volitional effort

I probably wouldn’t routinely recommend them, not because they’re bad, but rather because I don’t see a big enough upside.

2 Likes
3

That makes sense. If the goal is maximizing hypertrophy outcomes, do you think the same considerations apply to the currently myorep-ed exercises (e.g, Rows, DB Bench, SSB/Leg press) vs. doing those like a 12x3 or similar protocol? I suspect not since it was written that way for a reason, and I appreciate the time savings. Just curious.

4

Great, thanks!

5

Based on this summary I’m wondering about the reasoning behind myoreps for the third movement in the Hypertrophy template. Is it mainly as a time-saver? If someone has the time to do multiple sets in the same rep range as the activation set (i.e. 3-5 sets of 12-16 reps depending on the week) would you expect better hypertrophy outcomes? Or would that generate too much additional fatigue in the context of the rest of the program?