Why is the target for the end of myoreps less than 3 reps?

Training Q&A [Moderated]
1

Hi,

In the BBM newsletter the following was noted for myoreps:

How-To Perform: Pick a weight you estimate that you can complete 12-20 reps before failure on a particular exercise. Then complete one set to failure, even if it ends up being outside of the 12-20 rep range. After going to failure, rack the weight, rest 20 seconds, then perform a set of 3-5 repetitions. This should be ~ RPE 8 or RIR 2, e.g. 2 reps or so left in the tank. Rack the weight again and rest 20 seconds before completing another set of 3-5 repetitions. Continue this pattern until you get less than 3 reps.

Is there something about continuing the pattern until you get less than 3 reps that makes myoreps more effective? or is this just a number thrown out there with no true reason?

broadly speaking, myoreps is just a way to add variation in terms of programming, right? there’s nothing “magical” about them?

2

It’s just a number that’s significantly lower than the target failure point. Ideally each set of 5 would be RPE ~7-9. Dropping 2 reps below that signifies a substantial amount of fatigue. You could make an equivalent argument for 6 > 4 or similar.

broadly speaking, myoreps is just a way to add variation in terms of programming, right? there’s nothing “magical” about them?

This is directly covered in the newsletter. There’s nothing magical about any programming.