Progressive overload on myoreps & GPP work

Training Q&A [Moderated]
1

Dear BBM crew,

I hope you are well.

I have a few questions regarding myoreps and GPP work I was hoping you could help me out with:

  1. How do you plan myoreps from week to week? Are we looking to stay in the 12-15 (or 14-16) range at RPE 8 and therefore adjusting weight to do so or should we keep the weight the same until we can do 5 subsequent work sets of 5 reps (with 20 secs pauses)?
  2. Regarding arm work, when prescribing 12-15 reps are we looking to hit at least 12 on each set and maybe increase weight if we hit 15 reps on one of the sets or is there a better way to drive progress?
  3. On AMRAP, do you just increase total time or do you increase weight as well after you hit a certain number of reps (on lat pull downs for example)?

As always, thank you for your support!
Matteo

2

  1. If you get to 15 reps, go up in weight the next week (hitting RPE 8 regardless). This leaves some development room if you only got 12 reps the first week. for example. I would also try and get more total reps (back off and activation sets combined).

  2. Yea I would add weight if getting to 15 reps regularly.

  3. You could do either or both. We add time, but expect increased development throughout the block will increase the amount of volume that can be done too.

3

Thank you very much doctor!