Myo-Reps

Myo-reps sets are a form of rest-pause training.  Myo-reps sets is an intensity extending method that's a good method for building muscle, and is very time efficient. 

How to do Myo-Reps Sets 

• Do a set of 10-15 where you reach failure or very close to it. 
• Rest 20 seconds then do a set of 3 to 5 reps, aiming for 5 reps. 
• Rest 20 seconds and repeat the set for the same amount of reps (3 to 5 reps)
  Repeat this process (set of 3-5, rack, 20 seconds rest) until the first time you hit 1 rep less than the first set of 3-5. 

Example 1

• 12 reps
• Rest 20 seconds
• 5 reps
• Rest 20 seconds
• 5 reps
• Rest 20 seconds 
• 5 reps
• Rest 20 seconds
• 5 reps
• Rest 20 seconds 
• 4 reps. Stop here as you did one less rep than you did on the first mini-set.

Example 2

• 10 reps
• Rest 20 seconds
• 3 reps
• Rest 20 seconds
• 3 reps
• Rest 20 seconds 
• 3 reps
• Rest 20 seconds
• 3 reps
• Rest 20 seconds 
• 2 reps. Stop here as you did one less rep than you did on the first mini-set.

Like rest-pause sets, I  don't recommend these for any exercises like squats, deadlifts and RDL's as form is likely to get worse as you fatigue. This risk of injury is too high when doing these exercises with rest-pause sets.


While myo-reps are effective, I personally prefer and use rest-pause sets more. I enjoy the goal-setting part of beating my total reps.