Chris Adams Personal Training
  • Home
  • Articles
    • Exercise Guide
      • Lower Body Exercises 1
        • Stiff Legged Deadlift
        • Hip Thrust
        • Back Squat
        • Glute Ham Raise
        • Trap Bar Deadlift
        • Deadlift
        • Leg Press
        • Romanian Deadlift
        • Safety Bar Squats
        • Bulgarian Split Squat
        • Good Morning
        • Front Squat
        • Paused Squats
        • Calf Raises
      • Upper Body Push Exercises
        • Bench Press
        • Overhead Press
        • Incline Bench Press
        • Incline Dumbbell Bench Press
        • Close Grip Bench Press
        • Dumbbell Bench Press
        • Low to High Cable Crossover
        • Standing Cable Fly
        • Dips
        • Pin Overhead Press
        • Floor Press
        • Lateral Raise
        • Arnold Press
      • Upper Body Pull
        • Pull ups and chin ups
        • Shrug
        • Seal Rows
          • Face Pulls
        • Band Pull Apart
        • Dumbbell Row
        • Rear Delt Rows
        • Prone rows
        • T-Bar Machine Row
      • Arm Exercises
        • Dumbbell Curls
        • Hammer Curls
        • Cross Body Hammer Curls
        • Tricep Push Down
        • Barbell Curl
      • Farmers Walk
      • Core Exercises
        • Grip Exercises
        • Reverse Hyper
        • Cable Side Bends
        • Wheel Roll Outs
    • Strength and Gaining Muscle
      • 330 Method
      • Dead Stop vs Touch and Go Deadlifts
      • Macro loading-Dan John-Big Plates
      • Linear, Wave and Step Loading
      • 6 Mistakes When Trying to Gain Muscle
      • Push-Pull-Legs Training Split
      • Record Your Lifts to Improve Your Form
      • Rest-Pause Sets
      • Not Everyone Can Deadlift
      • Breaking Through Plateaus
      • Myo-Reps Sets
      • Drop Set
      • Strength Training for Old Age
      • Cluster Sets
      • Five Ways to Progress Without Increasing the Weight
      • 50% Sets
      • 350 Method
      • Super Sets
      • Gallon of Milk a Day (GOMAD)
      • Two Days a Week Strength Training Program
      • Density Training for Strength
      • Double Progression
      • How to do Warm Up Sets (Ramping Up)
    • General Training and Health
      • General Training 1
        • The Importance of Consistency
        • Starting Personal Training When You're Older
        • The Importance of Mobility Work
        • Can You Target Certain Areas of the body to Reduce Fat From?
        • Women and Strength Training
        • MyFitnessPal
        • Training in Your Late Thirties
        • How to Survive the Weekend Without Ruining Your Diet
        • Common Questions From Clients
        • Do You Need to Push Yourself to The Limit?
        • Dangers Of Health Risks Associated with Obesity
        • Rehab After Injury (Tearing Rotator Cuff)
        • Six Pack Abs
        • Training with Lupus
        • Boxing Pad Work
        • Hill Sprints
      • General Training 2
        • Mainstream Media on Nutrition
        • Sleep
        • Cardio and Conditioning Exercises
        • Healthy Shoulders (Face Pulls and Band Pull Aparts)
        • SETTING GOALS - S.M.A.R.T
        • Body Transformation
        • Tips on Losing Weight
        • How to Deal With Bad Workouts
        • Focus on What You Can Do
        • Keys to Success : Intensity, Consistency and Time
        • Walking
      • General Training 3
        • My Gym is Too Busy
        • The biggest mistake beginners make is listening to other beginners
        • When it comes to weight loss, your nutritional habits have a much bigger impact than your training.
        • Strength Training and Osteoporosis
        • The Scales Don't Always Tell The Truth
        • More Exercise is Not Always Better
        • How to Make Cardio Less Boring
        • The Problem with Before and After Pictures
        • Returning to Training After a Break
        • Blood Pressure
        • How to Survive the Weekend Without Ruining your diet
    • Nutrition
      • Multivitamins
      • Fish Oil (Omega 3)
      • Vitamin D
      • Tracking What You Eat (MyFitnessPal)
      • Caffeine
      • Magnesium
      • Gift Vouchers
      • Are Your Friends and Family Sabotaging Your Diet?
      • Healthy Eating on a Budget
      • Supplements
      • Alcohol and Training
      • Creatine
      • 10 Foods That Are Great For Bulking
    • Real World Fitness
      • 8 Reasons You Should Look For a New Personal Trainer
      • Why Choose Real World Fitness?
      • Client Results: Only Training Two Days a Week
      • Personal Trainer in Nottingham
      • Gym in Nottingham
      • Outdoor Group Fitness Training in Nottingham
      • Most Personal Trainers Are Useless.
      • PAR-Q
      • Personal Trainer Near Burton Joyce
    • Equipment and Books
      • Weightlifting Belt
  • Prices
  • Testimonials
  • Contact
  • Booking
  • Home
  • Articles
    • Exercise Guide
      • Lower Body Exercises 1
        • Stiff Legged Deadlift
        • Hip Thrust
        • Back Squat
        • Glute Ham Raise
        • Trap Bar Deadlift
        • Deadlift
        • Leg Press
        • Romanian Deadlift
        • Safety Bar Squats
        • Bulgarian Split Squat
        • Good Morning
        • Front Squat
        • Paused Squats
        • Calf Raises
      • Upper Body Push Exercises
        • Bench Press
        • Overhead Press
        • Incline Bench Press
        • Incline Dumbbell Bench Press
        • Close Grip Bench Press
        • Dumbbell Bench Press
        • Low to High Cable Crossover
        • Standing Cable Fly
        • Dips
        • Pin Overhead Press
        • Floor Press
        • Lateral Raise
        • Arnold Press
      • Upper Body Pull
        • Pull ups and chin ups
        • Shrug
        • Seal Rows
          • Face Pulls
        • Band Pull Apart
        • Dumbbell Row
        • Rear Delt Rows
        • Prone rows
        • T-Bar Machine Row
      • Arm Exercises
        • Dumbbell Curls
        • Hammer Curls
        • Cross Body Hammer Curls
        • Tricep Push Down
        • Barbell Curl
      • Farmers Walk
      • Core Exercises
        • Grip Exercises
        • Reverse Hyper
        • Cable Side Bends
        • Wheel Roll Outs
    • Strength and Gaining Muscle
      • 330 Method
      • Dead Stop vs Touch and Go Deadlifts
      • Macro loading-Dan John-Big Plates
      • Linear, Wave and Step Loading
      • 6 Mistakes When Trying to Gain Muscle
      • Push-Pull-Legs Training Split
      • Record Your Lifts to Improve Your Form
      • Rest-Pause Sets
      • Not Everyone Can Deadlift
      • Breaking Through Plateaus
      • Myo-Reps Sets
      • Drop Set
      • Strength Training for Old Age
      • Cluster Sets
      • Five Ways to Progress Without Increasing the Weight
      • 50% Sets
      • 350 Method
      • Super Sets
      • Gallon of Milk a Day (GOMAD)
      • Two Days a Week Strength Training Program
      • Density Training for Strength
      • Double Progression
      • How to do Warm Up Sets (Ramping Up)
    • General Training and Health
      • General Training 1
        • The Importance of Consistency
        • Starting Personal Training When You're Older
        • The Importance of Mobility Work
        • Can You Target Certain Areas of the body to Reduce Fat From?
        • Women and Strength Training
        • MyFitnessPal
        • Training in Your Late Thirties
        • How to Survive the Weekend Without Ruining Your Diet
        • Common Questions From Clients
        • Do You Need to Push Yourself to The Limit?
        • Dangers Of Health Risks Associated with Obesity
        • Rehab After Injury (Tearing Rotator Cuff)
        • Six Pack Abs
        • Training with Lupus
        • Boxing Pad Work
        • Hill Sprints
      • General Training 2
        • Mainstream Media on Nutrition
        • Sleep
        • Cardio and Conditioning Exercises
        • Healthy Shoulders (Face Pulls and Band Pull Aparts)
        • SETTING GOALS - S.M.A.R.T
        • Body Transformation
        • Tips on Losing Weight
        • How to Deal With Bad Workouts
        • Focus on What You Can Do
        • Keys to Success : Intensity, Consistency and Time
        • Walking
      • General Training 3
        • My Gym is Too Busy
        • The biggest mistake beginners make is listening to other beginners
        • When it comes to weight loss, your nutritional habits have a much bigger impact than your training.
        • Strength Training and Osteoporosis
        • The Scales Don't Always Tell The Truth
        • More Exercise is Not Always Better
        • How to Make Cardio Less Boring
        • The Problem with Before and After Pictures
        • Returning to Training After a Break
        • Blood Pressure
        • How to Survive the Weekend Without Ruining your diet
    • Nutrition
      • Multivitamins
      • Fish Oil (Omega 3)
      • Vitamin D
      • Tracking What You Eat (MyFitnessPal)
      • Caffeine
      • Magnesium
      • Gift Vouchers
      • Are Your Friends and Family Sabotaging Your Diet?
      • Healthy Eating on a Budget
      • Supplements
      • Alcohol and Training
      • Creatine
      • 10 Foods That Are Great For Bulking
    • Real World Fitness
      • 8 Reasons You Should Look For a New Personal Trainer
      • Why Choose Real World Fitness?
      • Client Results: Only Training Two Days a Week
      • Personal Trainer in Nottingham
      • Gym in Nottingham
      • Outdoor Group Fitness Training in Nottingham
      • Most Personal Trainers Are Useless.
      • PAR-Q
      • Personal Trainer Near Burton Joyce
    • Equipment and Books
      • Weightlifting Belt
  • Prices
  • Testimonials
  • Contact
  • Booking
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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.

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Copyright © 2015
  • Home
  • Articles
    • Exercise Guide
      • Lower Body Exercises 1
        • Stiff Legged Deadlift
        • Hip Thrust
        • Back Squat
        • Glute Ham Raise
        • Trap Bar Deadlift
        • Deadlift
        • Leg Press
        • Romanian Deadlift
        • Safety Bar Squats
        • Bulgarian Split Squat
        • Good Morning
        • Front Squat
        • Paused Squats
        • Calf Raises
      • Upper Body Push Exercises
        • Bench Press
        • Overhead Press
        • Incline Bench Press
        • Incline Dumbbell Bench Press
        • Close Grip Bench Press
        • Dumbbell Bench Press
        • Low to High Cable Crossover
        • Standing Cable Fly
        • Dips
        • Pin Overhead Press
        • Floor Press
        • Lateral Raise
        • Arnold Press
      • Upper Body Pull
        • Pull ups and chin ups
        • Shrug
        • Seal Rows
          • Face Pulls
        • Band Pull Apart
        • Dumbbell Row
        • Rear Delt Rows
        • Prone rows
        • T-Bar Machine Row
      • Arm Exercises
        • Dumbbell Curls
        • Hammer Curls
        • Cross Body Hammer Curls
        • Tricep Push Down
        • Barbell Curl
      • Farmers Walk
      • Core Exercises
        • Grip Exercises
        • Reverse Hyper
        • Cable Side Bends
        • Wheel Roll Outs
    • Strength and Gaining Muscle
      • 330 Method
      • Dead Stop vs Touch and Go Deadlifts
      • Macro loading-Dan John-Big Plates
      • Linear, Wave and Step Loading
      • 6 Mistakes When Trying to Gain Muscle
      • Push-Pull-Legs Training Split
      • Record Your Lifts to Improve Your Form
      • Rest-Pause Sets
      • Not Everyone Can Deadlift
      • Breaking Through Plateaus
      • Myo-Reps Sets
      • Drop Set
      • Strength Training for Old Age
      • Cluster Sets
      • Five Ways to Progress Without Increasing the Weight
      • 50% Sets
      • 350 Method
      • Super Sets
      • Gallon of Milk a Day (GOMAD)
      • Two Days a Week Strength Training Program
      • Density Training for Strength
      • Double Progression
      • How to do Warm Up Sets (Ramping Up)
    • General Training and Health
      • General Training 1
        • The Importance of Consistency
        • Starting Personal Training When You're Older
        • The Importance of Mobility Work
        • Can You Target Certain Areas of the body to Reduce Fat From?
        • Women and Strength Training
        • MyFitnessPal
        • Training in Your Late Thirties
        • How to Survive the Weekend Without Ruining Your Diet
        • Common Questions From Clients
        • Do You Need to Push Yourself to The Limit?
        • Dangers Of Health Risks Associated with Obesity
        • Rehab After Injury (Tearing Rotator Cuff)
        • Six Pack Abs
        • Training with Lupus
        • Boxing Pad Work
        • Hill Sprints
      • General Training 2
        • Mainstream Media on Nutrition
        • Sleep
        • Cardio and Conditioning Exercises
        • Healthy Shoulders (Face Pulls and Band Pull Aparts)
        • SETTING GOALS - S.M.A.R.T
        • Body Transformation
        • Tips on Losing Weight
        • How to Deal With Bad Workouts
        • Focus on What You Can Do
        • Keys to Success : Intensity, Consistency and Time
        • Walking
      • General Training 3
        • My Gym is Too Busy
        • The biggest mistake beginners make is listening to other beginners
        • When it comes to weight loss, your nutritional habits have a much bigger impact than your training.
        • Strength Training and Osteoporosis
        • The Scales Don't Always Tell The Truth
        • More Exercise is Not Always Better
        • How to Make Cardio Less Boring
        • The Problem with Before and After Pictures
        • Returning to Training After a Break
        • Blood Pressure
        • How to Survive the Weekend Without Ruining your diet
    • Nutrition
      • Multivitamins
      • Fish Oil (Omega 3)
      • Vitamin D
      • Tracking What You Eat (MyFitnessPal)
      • Caffeine
      • Magnesium
      • Gift Vouchers
      • Are Your Friends and Family Sabotaging Your Diet?
      • Healthy Eating on a Budget
      • Supplements
      • Alcohol and Training
      • Creatine
      • 10 Foods That Are Great For Bulking
    • Real World Fitness
      • 8 Reasons You Should Look For a New Personal Trainer
      • Why Choose Real World Fitness?
      • Client Results: Only Training Two Days a Week
      • Personal Trainer in Nottingham
      • Gym in Nottingham
      • Outdoor Group Fitness Training in Nottingham
      • Most Personal Trainers Are Useless.
      • PAR-Q
      • Personal Trainer Near Burton Joyce
    • Equipment and Books
      • Weightlifting Belt
  • Prices
  • Testimonials
  • Contact
  • Booking