Myo-reps Børge Fagerli

Part 1 - An evolution and revolution

I will in this first part of article series going into the theory and performance of Myo-reps, in part 2 we look at the amount of exercise and a unique twist embedded in Myo-reps that are essential for optimal progress, and in part 3 of progression through a training phase. For those who will not read as much advanced theory and science, you can go directly to Part 4, which is a simple way to train Myo-reps, and giving examples of training programs and exercises.

Note that Myo-reps is a METHOD, not just an exercise, so even if I give suggestions for exercises and training split in Part 4, then Myo-reps are used in most TV set instead of "traditional" strength training.

Although Myo-reps stand out when you want to increase muscle mass and strength, you should practice the same way to maintain muscle mass and strength on a diet and a calorie deficit. For my own part, I first managed to keep the pressure force on a diet after I developed Myo-reps to the current version - it always tends to drop by 10-20% when the fat starts to get low.

I will also make clear at once that Myo-reps are NOT suitable for beginners. It is an intensive method that requires that you have the correct technique on all exercises, and know your own limitations in terms of performance, exercise tolerance and fatigue threshold. We have an excellent beginner program to follow, and I would also recommend at least half a year of serious training on a standard 5 × 5 program before considering Myo-reps. You must of course also have enough knowledge about diet and caloric needs that you know how to eat to maximize the training effect of Myo-reps.

Let's look at what makes Myo-reps so effective.

The fundamentals: Fibre Activation

In addition to Dan Moore and his MaxStimulation, I will give a great deal of credit for the development of Myo-reps method to the Swedish researcher Mathias Wernbom. He is perhaps best known as one of the main people behind the comprehensive review of all relevant studies ever published on training for strength and hypertrophy, in which the variables exercise frequency, load and volume were summarized. (1)

Wernbom is also the one who has seen the so-called occlusion effect (2), based on the Japanese Kaatsu studies where a trykkmansjett (similar to that used when measuring blood pressure) around the arms or legs have been able to induce dramatic increases in muscle mass on light weights down to 20% of 1 rep max (1RM), and in some cases just by walking on the treadmill! Similar studies have shown 10-20% increases in muscle cross sections even at advanced lifters after only 2-4 weeks of training (3.4).

It's fairly accepted that one must train with heavy weights to achieve increases in strength and muscle mass, so what is the explanation for this phenomenon? Yes, recent reports and studies,

which include the researcher Mathias Wernbom have been involved, in the context of a long list of other studies that make up the pieces of the puzzle, pointing in the direction of the maximum fiber activation / recruitment is essential for maximum activation of the signals involved in both muscle growth and adaptation in the nervous system for strength increases.

There are three ways to achieve full activation. (There is strictly speaking more, but these are the ones of most practical value and relevance for Myo-reps method):

1. Lifting a light weight explosive. Also called speed training. As long as you accelerate the weight maximum one can get reasonably close to 100% activation. Torque, however, over fairly quickly, and you will reflexively holding back lest the rod will fly into the air. Muscles thus experience maximum activation only in a short pulse (period) in a few milliseconds. One way to extend the impulse is to use elastic bands or machines that progressively increasing workload throughout the movement and thus allow you to maintain acceleration.

2. Lifting a heavy weight of approximately 5-6RM or heavier, and try to lift as explosively as possible. Although the movement is slow, you will as a result of the load to achieve maximum fiber activation. Heavier weights lifted primarily by coordinated nerve impulses, and not by increased fiber activation.

3. Lift light to moderate weight or close to exhaustion. Muscle Fiber Activation follows the so-called "size principle" in which the most enduring and weakest activated first, and then activated the larger and stronger muscle fibers as it is needed.

To make a long story short all indications pointing in the direction of the No. 3 is the primary reason that so-called occlusion / Kaatsu training is so effective.

Occlusion with a trykkmansjett reduces blood flow to the muscle and the physiological response to oxygen deficiency occurs (hypoxia) is to achieve full fiber activation much faster. Thus, we can recreate this effect by training with continuous tension on the muscle to exhaustion, even with light weights but still at least 50-60% load (most manage 20-25 reps of this strain).

Wernbom has even performed EMG measurements on Myo-reps, and even with such light loads in 50-60% of 1RM as he pulses of fiber activation that corresponded to that observed in heavy 5RM loads!

In order to maximize fiber activation, we can therefore conclude that you must avoid to rest too long in the top or bottom position of an exercise, lower the weight controlled (2-3 seconds) and lifting as explosively as possible (but still under control). Under certain circumstances it may be advantageous with an isometric contraction or "stop" in the bottom position of varying length (1-5 seconds), but you must not rest or lose tension in the muscle.

Next point is that we must maintain maximum activation so that each successive repetition is "efficient" - that exposes all of the activated muscle fibers stress and thus leads to a maximum signal response and training effect.

How are we doing this? Yes, we take a short rest before we continue, and by the rapid recycling of ATP, one can continue with the series of 1-5 reps in the same strain. It is therefore important to find

a correct relationship between fatigue and full fiber activation, because we know that too much fatigue will limit the heavy weights, we can lift and how many total reps, we can expose the muscle. There is thus a delicate balancing act - just enough fatigue that we maintain close to 100% fiber activation, but not so much that we can not continue.

Therefore we will from now on be more aware of REPS SPEED, or how explosive we can lift the weight. This in itself is the help to provide full fiber activation, but once reps slowed noticeably from one rep to the next, we will begin to tip over the edge of too much fatigue. If we manage to keep us at this point rather than to transcend it, it's as if we can continue to run in perpetuity reps on some exercises. In the midst of a Myo-reps sets you can actually find that you are more explosive than in the beginning, an interesting neurological phenomenon.

This must of course be based on a subjective and honest assessment of both reps speed and subjectively "hard" you must push yourself to finish the series, and embedded in Myo-reps, it is therefore added to something I call the fatigue point, which we will return to part 2

Let us illustrate the performance of Myo-reps from start to finish:

First seen ... and we get to 11 reps with the last two repetitions start to go slower and heavier. You are now close to full activation of muscle fibers, and we call this ACTIVATION KIT.

Put down the weight and breathe deeply in and out 10 times (one exhalation = one breath), which is about 20-second pause. This is marked with a +

Continue ... 3 explosive reps where the last barely started to feel a little heavy.

Replace the rod / weight and the new 20-second pause.

Continue ... 3 reps ... as seen from your weight, new pause 20 seconds, remove the weight and 3 reps, but you notice that it begins to noticeably slower than on the previous series.

Replace the weight and STOP HERE.

It may be advantageous to limit themselves to 15 breathing pause (30 seconds), but the heaviest sets at the end of a training phase where you only run 1 or 2 repetitions in Myo-reps series, so you can actually sleep up to a minute. As we approach the more strength-oriented training, and I will come back to this in a later article.

Illustrated more clearly see it like this:

11 reps (near exhaustion) + 3 reps + 3 reps + 3 reps + 3 reps + 3 reps

= 11 15 reps

I write this as 10 to 12 reps in 15 programoppsettene (or 10 to 12 3 x), where the number of + sign means that you are going about 10-12 reps before approaching exhaustion of the first set (mounting kit). Then there are short breaks and short sets of 3 reps until you have taken 15 extra reps, which is the number after the + sign.

Remember that 10 to 12 15 is just an example, the numbers can vary depending where in the training phase you are, exercise, priority, and much more.

Of course you can write up the entire series, but the most important for muscle growth, progression, and then load a sufficient number of total reps at full fiber activation so that the burden is "real" long enough for the muscle. The shorter notation gives us when the information we need to see if we have the desired progress from week to week and month to month.

Rest break between exercises

You can have 2-5 minute rest break between two exercises. To work out an exercise that overlap the same muscle group (s) it is normal that you do not manage the same number of reps on the activation kit before reaching exhaustion, but you will still not reduce the load. The goal of full activation is reached sooner and it is no disadvantage. You can take more rest breaks during the first training sessions so that you get an idea of what loads are correct to begin with, and so reduce the breaks gradually.

Myo-reps on the base lift?

Finally, I would just point out that one should exercise caution with Myo-reps on the major base promises frontbøy, squat and deadlift (and very often bent forward rowing) or at least to limit themselves to 3-5 on the Myo-reps . Most people will run out of breath before they can complete a long series of short rest breaks, and the optimal technique is often compromised when training near the point of exhaustion, with increasing risk of damage thereto. It may therefore be better to train with the usual set and longer rest intervals of these exercises.

Myo-reps and DC / rest-pause?

Those who have read about the rest-pause method including the highly efficient DC program will likely see great similarities to Myo-reps, but there are some critical differences that you've already seen and will soon see. One is that we do want to control fatigue than using it as a goal in itself to increase the total training volume and frequency, important variables for an optimal training effect. In Part 2 you will be presented with a unique way to control the amount of exercise during the workout so you can find the right balance between rest and stimulation for optimal effect!

Part 2 - The revolution continues - Training Amount

We looked at the theoretical and practical basis for the Myo-reps in section 1 Now we look at the guidelines for training volume, or total number of repetitions at a given load, and how you with a unique and effective method can adjust this on an ongoing basis in the training session!

"How many sets / reps?" Is probably one of the most common questions I hear. In addition to "Why banner you northerners so much?".

There is probably no easy answer to this - either the first or second question, but we can still make some educated guesses on the first. I have based myself on the excellent and comprehensive study of Wernbom that I talked about in the first part, in short, 20-30 total reps, 40-60 total reps, 2-3 times a week. I then combined it with lessons learned from effective programs with similar exercise frequency (yes, I see that is completely away from the typical Coleman / Arnold bodybuilding programs), such as DC, 5 × 5, HST (and RYP was based on the latter) . For those who remember a few years ago, we also høyfrekvensprogrammene Serious Growth and Bulgarian Burst, which I accidentally started my training career at (reminisce reminisce).

In many studies and training for muscle mass is the area of 8-12 reps going again. Now, remember only that a muscle cannot count, as the background for this recommendation are more related to the weights are heavy enough to provide the necessary stimulus to the muscle, yet light enough to give the required time under load (total reps) without that tendons, joints and nervous system becomes overloaded.

We also know that when you do too much, it actually gives worse results than doing too little. It's not like 4 sets gives twice as good increases as 2 sets, but rather a few percent extra - which in turn must be balanced against the recovery time increases dramatically the more stress you put the body. It is better to be a bit conservative and ensure that you have recovered the next workout - something very few of the hardcore guys are able to realize, unfortunately.

BUT, here comes an important factor in. When a number of training programs that traditionally used for muscle mass run regarded as 8-10 reps, and with the criterion for optimal fibre activation that I

talked about in Part 1, it is against the last few reps in a set we have so-called "effective" reps with the maximum training effect on all muscle fibers. After resting for 2-3 minutes before taking the next set, you need about "start again", although admittedly full activation is reached faster due to accumulated fatigue from the previous set.

Let me illustrate a "standard" protocol of 3 sets of 10 reps, and I mark the "effective" reps near maximum fibre activation with the character *

1 2 3 4 5 6 7 8 * 9 * 10 * pause of 2 min 1 2 3 4 5 6 7 * 8 * 9 * break of 2min 1 2 3 4 5 6 * 7 * 8 *

So we have run 27 total reps, 9 of which "effective" reps at full fibre activation. In real terms will probably figure would be higher, but to illustrate it this way, we can deduce that we need about 5-15, up to 20 "effective" reps for maximum training effect based on the estimates above.

Let's compare Myo-reps:

1 2 3 4 5 6 7 8 * 9 * (we stop here because reps speed begins to drop noticeably). break of 10-15 sec 1 * 2 * 3 * break of 10-15 sec 1 * 2 * 3 * (No. 3 reps began to be heavy) (Slightly longer) break 20sek 1 * 2 * 3 * break 20sek 1 * 2 * (you would not have reps 3 and stops here)

Do you see the difference? Because of the short break was ALL reps after the first set-effective, and we drove 10 reps total. We use, as you probably remember from Part 1, the notation 9 11 (or 9 +3 +3 +3 +2) where the number of reps sets reps front + on the activation kit, and the figure behind the + stands for the "effective" reps divided in such short series with a short break between.

With about 3 seconds per reps we have with Myo-reps only used a total of 140 seconds or 2 minutes and 20 seconds from start to finish, where in the example of "regular" set used 5 minutes and 20 seconds.

To what extent density (total number of reps performed per unit time) plays no role in the training effect, we know not yet with certainty. There are some indications that suggest that a higher density provides better stimulus and can thus be twice or more on Myo-reps!

Heavier loads require fewer reps after the + sign because we are near maximum fiber activation from the first rep. Light loads require more, because the actual voltage per fiber unit is lower, and you must let the load "look" of the muscle over time to compensate. At the same time we must take into account that there will be positive with more rest before the training phase in order to have the

energy to run heavily in the end, so one should strive to keep the number after the + sign in the same area throughout the training phase.

My general guidelines are:

15-30 when you have only one exercise for a muscle group, for priority muscle groups when exercising with light weights, or simply have a higher volume tolerance

10-20 when you have two exercises for a muscle group, or has a moderate volume tolerance

5-15 of isolation exercises or smaller muscle groups when you already have trained 1-2 base lift or overlapping exercises when lifting very heavy weights, or if for different reasons, have lower exercise tolerance.

How can we make this even more precisely in relation to our own assumptions?

Yes, by taking the obligatory picture of fitness women in string panties, of course ... or at least a little breathing space before we move on to the next section ...

Fatigue Point

When we work with our body, a system of movement that constantly adapts to the stress that is applied, most of the dose-response recommendations (how many sets, reps, exercises) only be educated guesses, and there is no blueprint of what is optimal for just you, your exercise tolerance, your stress level, activity level, diet, and not least, your goals and priorities. A standard training program that you find on the internet or in a fitness magazine will ONLY be as effective as the degree to which it matches your current circumstances.

We must do something! To control the amount of exercise at each exercise from exercise to exercise, it had obviously been invaluable to a method on an ongoing basis can tell you whether you have recovered enough from the previous exercise, and how many sets and reps required to achieve the necessary training effect .

One such method is called Rating of Perceived Effort (RPE), which is a subjective assessment of how hard you have to exert yourself to complete an activity.

It runs on a scale of 1-10, but in practice we use the most 7-10 where 5-6 is only warming to rain.

10 is the absolute max boost (you would not have one without the help) 9 will say that you could do a reps, but not 2 8 is approx 2-3 reps in reserve 7 is very easy and explosive, and you could do 3-4 reps to.

Coaches and athletes at the elite level, this system uses either consciously or unconsciously. For those who are known in powerlifting, Mike Tuchscherer has developed its Reactive Training System based on different implementations of the RPE, a training system which has made him the top-ranked USAPL powerlifter and winner of this year's Arnold Classic. Those who have followed this system has had some impressive increases.

Recent studies also confirm that this is a sufficiently accurate method to evaluate where you are in training response-recovery curve, that is, if your training volume and intensity is in the correct balance of how often you exercise.

I have further developed this idea and uses the terminology Fatigue point:

The first set is called the activation kit and aims to achieve full fiber activation of muscle. Therefore you have to work out quite close to exhaustion, which means that if you had pressed you would clear a rep to - but not two, to illustrate what I mean. Do not push yourself until you have to have help to lift the weight.

This is the number of + sign. Let's take an example:

9-12 x 3

As is, 9-12 reps on the activation kit. Whether there will be 8 or 13 reps plays virtually no role, you will either use the same weight the next time or increase the weight next time to get into the correct reps area - it is not necessary to include a new set and reduce / increase the weight. Muscle is not as sensitive to a rep from or to, even if you are.

After activating the set of 9-12 reps, put away the weight and breathe deeply 10 times (equivalent to about 20 seconds of rest). As you continue to run short series, for example, 3 reps (varies based on how heavy the weight is), close to exhaustion. You should at all be to balance this point of exhaustion - it's tiring but still it should be explosive. Rest breaks (number of breaths) will be shorter at light weights, and longer (multiple breath) at heavier weights. Each deep breath exhalation + is regarded as a breath.

So 3 x means that you can use 3 reps on Myo-reps series after activation kit, until you fail 3 reps more.

Remember that you must run the same weight load on the activation kit and the Myo-reps series.

Let's say you manage 10 +3 +3 +3 +3 (each is 10 + breathing pause) and the last series had repeat 3 very heavy (you could do one but not two). You have reached a fatigue point and now you should STOP exercise.

Total number of reps in the figure AFTER the + sign, and if you count up will be 10 (activation) 12 (series of 3 reps, rest, 3 reps, pause, etc). You write down the weight you used, 12 and 10 in history, for example. 50kg x 10 reps 12

It can of course also possible that you stop at 1 or 2 reps on the last series and fails on 3 repetition, which is also ok. You will now see that the number of reps in Myo-reps series will vary from exercise to exercise and day to day. This is what makes Myo-reps as efficiently, avoid exercising too much (or little), the amount of exercise will constantly adapt to your strength gains and your daily form. Auto-regulation is called, and you will find an article about this here: http://myrevolution.no/auto-regulering-for-optimale-% c3% b8kninger-in-strength and muscle mass /

It is better to take it easy on days you are in bad shape, and then come back stronger next time, so do not think of it as a defeat if you could 10 12 last time and only 10 6 this time. Rather, think long-term progression of a balance between training load and recovery. Far better than running 100% every training session and then meet the famous Mr. Wall after a few weeks.

When you lift weights for 20-25 reps area, you can run 5 reps per set, and five breathing pause between each series, ie 25 +5 +5 +5 (+ means every pause). When you get to heavier weights for 6-8 reps area is perhaps only 1 or 2 reps each set, ie 6 +1 +1 +1 +1 or 8 +2 +2 +2, and 15-20 breathing pause (30 - 40 seconds). We return to the guidelines for each area reps later.

It is also rare that you need to run more than two exercises on the same muscle group each workout with Myo-reps. For variety, consider a so-called non-linear layouts with different reps each workout areas, and different exercises that are suitable to the area reps. It does not require a lot of different exercises to stimulate the muscle to get bigger and stronger, it's pretty simple that way and respond to the degree of strain / stress and how long it is exposed to this over the sets and reps.

Yep, I managed to sneak into Jamie Eason here too ...

Okay, you conducted as 11 10 on the bench press, but only 9 +5 shoulder press, drove in 10 of 12 chin-ups and finished with 14 to 22 seated rows at the end. It appears that you have stimulated back muscles better than chest / shoulders for such a session, but think rather that the chest / shoulders did not need as much stimulation to achieve the desired training effect today. On the back muscles working, you may not be close enough to exhaustion, and thus was compensated automatically by the managed more total reps. Less fatigue = more reps, more fatigue limits the number of reps and sets. What is the best? Over the longer term plays hardly a big role, you must indeed lift heavy weights and train hard, but it is a big misconception to have some association between the walker and the life-passing-in-revue after a workout and great results. It is rather the opposite; the best progress can be experienced during periods when you go home from training with the feeling of being able to do more.

So - instead of being depressed that you had a bad day, from now on you end your session in the knowledge that you have stimulated muscle just the right amount, and when you get in training the next time you will usually do more reps , heavier weights, or both.

The guidelines are:

20-25 reps - 5 reps on Myo-reps series, 2-5 breath break - notation 20-25 5 x 15-20 reps - 5 reps on Myo-reps range, 5-10 breathing pause - notation 15-20 5 x 12-15 reps - 4 reps on Myo-reps range, 5-10 breathing pause - notation 12-15 4 x 9-12 reps - 3 reps on Myo-reps series, 10-15 breathing pause - Notation 3 x 9-12 6-9 reps - 1 or 2 reps on Myo-reps series, 15-20 breathing pause - notation 6-9 2 x or 9.6 x 1 - in this area, however, we begin to come up on the weights that have full fiber activation first repetition, and we can start thinking about other principles of auto-regulation of the amount of exercise, with longer rest periods between each set. Read the article about the auto-regulation linked to earlier.

Before you start to memorize the table and hang you up if you should take 2 reps 4 reps here or there, let me emphasize that this is only practical guidelines for making Myo-reps easy to implement, and no ultimate answers.

You need to adjust this on an ongoing basis when you're at the gym too. If you are running 12 to 15 x 4 and some may continue for ever with 10 breathing pause, then the problem is one or more of the following:

- You trained not close enough to fatigue the activation kit - You have a long breather, take 5-6 instead of 10 breaths. - You are not close enough to the point of exhaustion of running series of only 4 reps, then try with 5 or 6 reps instead.

The point is is balancing on the point of exhaustion in order to achieve maximum fiber activation, and then have a sufficiently high amount of exercise by the selected strain, with an explosive performance.

A variation is such as to drive the activation seen followed by an x with only 1-2 breathing pause between each rep, for example exercises leg press where you can relieve muscle by just stretching the knees fully and breathing (without compromising on safety shutdown) or sidehev and biceps curl where you can rest by letting your arms hang straight down. This is very similar to Dan Moore's Max Stimulation.

I can certainly promise you that you will feel it deep inside muscles, both one and two days after a workout with Myo-reps, on a completely different way than you have ever known before!

One method is, however, only as effective as the underlying progression - for we can say with certainty that you can not only increase the number of repetitions or exercises on forever - sooner or later you must also increase the load you lift. In part 3 we will therefore look at the last, but most important factor, namely progression model I recommend for Myo-reps method. And nor should you disregard the fact that we get a reunion with Jamie Eason ...

Myo-reps Part 3 - Progression

It does not matter how ideal training split, exercise selection, technique or training volume you have, if you do not regularly increase the weights you lift! Everything you do must therefore be seen against the background that, in a year from now should lift heavier weights with the same or more reps than you do today.

We have been through the theoretical background and practical implementation of part 1 , we examined the amount of exercise and how it can be regulated via Fatigue point in part 2 , and we will now see the progression model I recommend for Myo-reps method.

I start most people who have not trained Myo-reps before, even advanced lifters, the strain is only 60% of 1RM, this is equivalent to 20-25% lighter weight than your 10RM, and you will do about 20-25 reps before you reach exhaustion. Preferably trained each muscle group 3 up to 4 times a week at the lightest weights (studies have used training sequences of up to 6 days a week, 2 times a day!), Which is then reduced to 2 to 3 times a week when you lift heavier weights from week 5 and beyond.

The most appropriate option then is to run a helkroppsprogram 3-4 times per week, or a 2-split over 5-6 days in week 1-4, and then cut down to a 2-split 3-4 days a week or and with a 3-split if you have the capacity to train 5-6 days a week. Remember that you must consider the recovery of the whole body and central nervous system (CNS), and not only every single muscle group, so unless you have the luxury that you can sleep, eat and exercise, I recommend that you limit yourself to a 2-split over 4 days a week (5 days a week 1-4) or a 3-split over 4-5 days a week. I had set up a long list of suggestions for possible training splits based on this, but soon found out that it was so extensive when one should take into account the different objectives and priorities that it deserves a whole separate article, so more on that later.

I put reps on activation kit (before the + sign in the notation of Myo-reps), and progress can then look like this:

Week 1: 60% 20-25 reps Week 2: 65% 15-20 reps Week 3: 70% 12-15 reps Etc.

After a training phase, you can start with 15-20 or 12-15 reps in the next training phase.

Hyrepstrening will both be able to recover tendons and joints from heavy loads and yet enjoy a muscular exercise works that will challenge the pain threshold of the toughest of the tough (no, I do not mean myself). As studies to Wernbom show can expect a dramatic training effect, but perhaps more importantly a "priming" effect which allows for better results on the training phase. Some of the volume increase that is realized is called popular sarkoplasmisk hypertrophy - muscle energisubstrater and supply. Increased kapillarisering, glycogen stores, creatine uptake (allows more creatine phosphate), mitochondrial function and number, bufringsfunksjon, several satellite cells, and much more, for those interested in the technical part of it.

Marianne Aas Krog, body fitness exercise at MyRevolution Team, working with Myo-reps ... of course!

A set of 5% progression from week to week can be difficult to achieve in practice when using light weights, when, for example, manuals on most fitness center is running at least 1 kg and up to 2-2.5 kg. To rise from 10kg to 12.5 kg is actually 25% increase in load, and is equivalent of having to increase from 100kg to 125kg, if we scale it up to heavy weights. If you do not have available 0.5-1kg of light dumbbells / weights you can use the same weight several sessions in a row and also follow a progression of reps (take 1-2 extra reps on the activation kit), with a load progress approximately

every two weeks. You can also use such subtle wrist weights at 1-3kg that attaches with Velcro or straps, and is available in most sports shops.

This sounds like it will take forever, but consider: if you increase the load of only 2.5 kg per week will lift 130kg more in one year!

Is it realistic to increase from 20kg to 150kg on the biceps curl next year? If you really think it says I'm just good luck.

If you increase the 5kg per week, the increase of 260kg a year, and even less likely.

As you understand it that is both more realistic and productive to stretch out the progress over time. Then your strength increases to be approximately proportional to the load increase rather than having to max out after a short time. This can be achieved by repeating the same load and increase the number of reps in a given area before increasing weights, or by a stepwise progression in which you increase the weights for 3-6 weeks, stepped down 1 week, increases in 3-6 weeks left, and so on.

Myo-reps model of progression

Instead of following a fixed and invariable progression, it may be better to follow a more dynamic model adapted to your own progress. This I see as a natural part of Myo-reps, where prior user fatigue point (see Section 2) to adjust the amount of exercise to suit individual requirements and recovery capability.

Let's say your goal is 9-12 x 3. If you only manage 8 reps on the first activation seen before approaching exhaustion, use the same weight next time. If you can do 13 reps, it is too easy, and you can increase the weight more next time. If you get to 15 reps and still know that you probably can do 5-10 reps to, have you forgotten to put on your glasses today and probably put the wrong weights. Consider it first set as a warm, put on more weight and take a few minutes break before taking Myo-reps set.

Keep the reps in a given area (12-15, 9-12 or 6-9) for 2-3 weeks with this progression method, and take a little avlastninguke (also called deloading) every 6-8.uke. Here stairs down load 5-10% and taking an easy passage of the body with 2-3 "normal" set on the base promises before starting on a new training phase.

It takes, after all, time to build muscle and increase in strength, so you must be able to set up both short-and long-term (realistic) goals, with embedded deloading / relief phase of recovery and injury prevention. Hurry slowly.

If you only read the article series to see pictures of Jamie Eason I'm disappointed ...

Progression after a priming phase of 3-4 weeks, then look like this:

Week 5: 12-15 reps Week 6: 9-12 reps Week 7: 9-12 reps Week 8: 6-9 reps Week 9: 6-9 reps or avlastnings-uke/deloading with lighter weights and fewer workouts

At level intermediate to advanced, I would recommend a so-called non-linear progression model, where you vary reps ranges from exercise to exercise or week to week, for example:

Week 1 Day 1 - upper body: 12-15 reps Day 2 - leg: 12-15 reps

Day 3 - torso: 9-12 reps Day 4 - bones: 9-12 reps

Week 2 Day 1 - upper body: 6-9 reps (3-6 reps or weight training) Day 2 - leg: 6-9 reps (3-6 reps or weight training Day 3 - torso: 12-15 reps (repeat cycle) Day 4 - leg: 12-15 reps etc.

When we come to such heavy weights 4-6 reps area we are moving more and more into neural and strength-oriented training. The weights make it difficult to get a high amount of exercise without being dangerously close to the border of overtraining and overloading, as a Myo-reps program can stop here. The road ahead will follow three main directions:

1. Start the new training phase with slightly heavier weights than the previous training phase. Variation in training and exercises the split makes sense for a new and honest evaluation of your physique and goals to come. Please avlastningsuke / deloading where you try out new exercises and variations before you get started. Let this be a really motivasjonsuke!

2. Continue progress and drive a program of 1-5 reps area to peak maximum strength. The same principles and approach as presented in this series can be largely transferred to such a program, read more in this article about the auto-adjustment ...

3. Take one to two weeks of total rest, preferably with dypvevsmassasje, moving safety and mobility training. Go on vacation. Have you trained consistently for 4-6 months, this is one of the most sensible and productive to do for long term success! You will not lose muscle mass unless you are in bed with zero food intake, and even then you will quickly be back to old levels when you start exercising again.

Myo-reps - the revolution continues ...

Do you think all this was difficult to understand, then continue on to section 4 which has a simpler version of a Myo-reps program and the proposed split and exercises.

Try out the method and experiment with different training splits, exercises, reps areas and rest breaks - but just do not get so hung up on details that you forget the most important thing: Lift progressively heavier weights, long enough and often enough, from month to month and year to year , while still eating enough to support growth and recovery, you will be both bigger and stronger!

We also have a discussion forum for questions about Myo-reps, and offers both web-PT and personal follow-up if you want an integrated Myo-reps based exercise with diet scheme, please contact us!

With best wishes for a productive Myo-reps training

Myo-reps Part 4 - Base Revision

25, January, 2010 · Training · Børge Fagerli · 30 Comments

I had originally conceived to end the Article series about Myo-reps under Part 3, but out from feedback and questions decided I me for to write part 4, which will give you a basic version and two examples of exercise program.

I have a tendency to explain my methods, both for the theoretical foundation, the practical implementation, but also for having to catch up and answer all possible questions before they arise rather than to answer them later . I have realized that it quickly becomes a problem - it is information overload and people are at different levels of understanding and experience, so you end up confused and lose interest to those who do not realize all the details. Therefore, I present here in Part 4:

Base Revision as

Myo-reps is simply a method where you train all the way to (or near) the point of exhaustion to ensure maximum muscle fiber activation with a so-called activation set, and then maintains this activation with short rest breaks and short series in the subsequent Myo-reps series you finish the exercise.

The notation on the Myo-reps, for example, 9.12 15 reps at a particular time in the training phase

The activation kit is the very first set of 9-12 reps. This activation kit will be trained NEAR fatigue, which means it will be difficult to complete the set - but not so heavy that someone has to help you or that you have to torture you or cheat to complete the last repetition. Stop when it is noticeably slower from one repetition to the next, or when you know from experience that you could clear a rope to.

Put down the weight, and now you should complete the number of reps that is AFTER the + sign is divided into short rest breaks and a few repetitions per series. The Myo-reps series, which are short series (set) of 1-5 reps depending on how heavy the weights are, and with a balance between rest and exercise to exhaustion in order to let the weight "look" of the muscle by a high activation. Here you will in other words train as effectively as possible instead of as much as possible.

Resting The breaks kept short by limiting you to the about in 5-10 deep breathing before you continues Myo-reps series (an into and a exhalation = a deep breath). Breathe 5 times when it is very easy, breathing 10 times when it starts to get heavy so you get longer rest breaks. This is easier than looking at the clock, but if you prefer, you can estimate 10 to 20 seconds as a guideline rest.

5 seconds is okay if it is very easy, 30 seconds if it is very difficult - this you know yourself and there are no fixed rules.

I use a + to indicate a breathing pause where you leave the weight.

Myo-reps set will look like in practice:

10 reps (activation set) +3 +3 +3 +3 +3 (you have now performed 15 reps as the figure behind the + sign)

All these occurrences will be more effective than taking a long rest between, and so had to "start again" on the next set to reach full muscle fiber activation, which EMG studies also confirm.

The key will still be required over time can increase the weights you lift, and to achieve what we have to train just enough to provide a training effect, but not so much that we fail to recover us from exercise to exercise. Then we will not be able to satisfy the first point of increasing the weights!

You begin a training phase with an activation set of 20-25 repetitions. Have you trained for a while, or run through an entire training phase with Myo-reps already, you can start a new training phase of 12-15 reps.

On the base lift where you use multiple muscle groups at once, take 15 in the Myo-reps series (such as 5 +5 +5 or 3 +3 +3 +3 +3). When you get to heavier weights, take 10 (5 +5 and 3 +3 +3 or 2 +2 +2 +2 +2)

The isolation exercises where you use only 1-2 muscle groups at once or when you take two exercises for the same muscle group, you should take 10 to Myo-reps series. In heavier weights, take 5 (2 +2 +1 or 1 +1 +1 +1 +1).

Squat, frontbøy, deadlift, and sometimes even bent forward rowing, the base effort that relies on correct alignment and tensioning, to avoid damage. When you exercise as close fatigue as you do in Myo-reps, it can be easy of bad work with the technique on the these exercises, so for to be on the safe side I recommend that you exercise usual set with longer resting pause here, and not Myo- reps. 2-3 sets of 9-12 reps with 2 min pause in instead of 9-12 + 15 for example.

Right at the start of the training phase with light weights, I can recommend the outcome / outcomes and Bulgarian ettbeins leg press / deadlift straight, or manual exercises and machine exercises. When you begins to lift heavier weights for 9-12 reps area and heavier can and you should introducing several base lift with rod.

Let me just remind you that these are my recommendations for the basic version for you to gain experience with Myo-reps. How you can regulate the amount of exercise and number of repetitions from exercise to exercise and workout to workout I explained in the section on fatigue point in part 2 of the article series , and you can read and try out as you gain experience with Myo-reps in the base version.

Norwegian Champion in Athletic Fitness, André Nilsen coach Myo-reps as I follow him with my watchful eye ... and tennis player pocket

Let's look at a practice session from beginning to end. All + denotes the short rest breaks where you leave the weight and takes 5 to 15 deep breaths before continuing. You will increase your weights approximately 5% from week to week. More about the impact the progression can be found in Part 3

You will see that the number of reps in Myo-reps series after activation kit will also go down as the weights get heavier from week to week.

Week 1: 20-25 20 performed as 20-25 + 5 + 5 + 5 -5 (5-10 breathing pause) Week 2: 15-20 15 performed as 15-20 + 5 + 5 + 5 (5-10 breathing pause) Week 3: 12-15 16 performed as 12-15 + 4 + 4 + 4 + 4 (10 breathing pauses) Week 4: 9-12 15 performed as 9-12 + 3 + 3 + 3 + 3 + 3 (10-15 breaths pause) Week 5: 9-12 15 performed as 9-12 + 3 + 3 + 3 + 3 + 3 (10-15 breaths pause) Week 6: 6-9 10 performed as 6-9 + 2 + 2 + 2 + 2 + 2 (15-20 breaths pause) Week 7: 6-9 10 performed as 6-9 + 2 + 2 + 2 + 2 + 2 (15-20 breaths pause) Week 8: avlastningsuke / deloading see the next section.

On individual muscle groups (especially ones you will prioritize) you can take an extra exercise. This can be run in a higher range reps, 15-20 or 12-15 10 10

Take 2-5 minutes rest between the two exercises.

You can also run this same exercise as a drop set, where you first train the heaviest kit, 10-20% of the weight and then a short break before running a new set.

Do not do this on all muscle groups, select rather a or two, maximum of three muscle groups you will prioritize for every training phase.

These are just examples and guidelines, remember that! As long as you are taking about the correct number of repetitions on the activation kit (before the + sign), about the correct number of reps (15 or 10) in Myo-reps series, increasing the weights from week to week, so do it right.

Avlastningsuke and hvileuke

Now we have been training 7-8 weeks of Myo-reps, and many may feel that they are tired but others still feel that they have continued strength increases. Are you tired, you can now take a week of 10-20% lighter weights WITHOUT Myo-reps and just work out 2-3 regular sets of 6-9 reps and longer rest between sets. You can also cut down to just two training sessions this week, and experiment with some other exercises if you want.

This is called deloading or avlastningsuke / recovery week on the great Norwegian. Once you have received some training experience you will soon find out how many weeks you can work uninterrupted until you need such a avlastningsuke, but it is better to take avlastningsuka BEFORE you feel you need it, than after you have met Mr Wall.

Leave a motivasjonsuke and have you gone on a diet, it is now time to eat more food!

There are also many advantages to taking a week until treningsfri, and then a week of regular exercise without Myo-reps, and then start the new training phase. So two weeks deloading. This is recommended if you have trained more than 6 consecutive months.

You can now choose whether to extend the exercise period by continuing where you left off, rising to 4-6 reps or start a new training phase again - this time of 9-12 or 12-15 reps weights. Along the way, did you get a better understanding of how the Myo-reps work and feel in your muscles, you have hopefully read part 2 and 3 of the series of articles, both one and several times, and can now begin to fine-tune the amount of exercise and the progress from week to week.

Examples of training

Now you have two suggestions for training.

The first is an

3-day program

which - surprise, surprise - is more than 3 days a week - Monday, Wednesday, Friday is popular, and you will see that the layout is similar to 5 × 5 program which can be found in another article.

Remember that you must exercise 2-3 regular sets of squats, deadlifts and frontbøy, 15 of Myo-reps series on the chest, back and shoulders, and +10 on the biceps, triceps and calves.

Day 1

Legs - Leg Press (on one leg when exercising light weights) or squat Bench press or dips for chest (lean forward, elbows out a little, do not stretch out completely on top) - see my article on the best exercises for chest Rowing - sitting or leaning forward with a rod, cable, hardware or manuals Biceps curl Adds (sitting or standing, preferably in a year and a leg so you do not have to spend so much weight on the bar / machine)

Day 2

Deadlift or deadlift straight Shoulder Press with dumbbells (recommend that you stop just above head height and not extending all the way out on top), Børge pressure, and / or sidehev Chins or pulldowns Narrow bench press or dips for triceps (upper body straight up, elbows against your body, go halfway down and stretch out completely on top) Stomach

Day 3

(Decline) bench press or dips for chest Forward Curved or seated rowing Bone - Outcome Variations or frontbøy or squat Biceps curl Adds (standing)

2-split

It next program the example goes over 4 days. Here I have chosen a 2-split spread over body and legs. I put biceps with legs, because they stand to train more often, and many have some extra motivation to pump your arms before embarking on the heavy leg training. Of course it's okay to cut out armtrening (guess none of the guys will do it ...) or take it on Day 1 and 3 together with the rest of the body.

Day 1

(Decline) bench press or dips for chest Forward Curved or seated rowing Shoulder Press with dumbbells (recommend that you stop just above head height and not extending all the way out on top) and / or sidehev Chins or pulldowns Narrow bench press or JM-press/triceps extensions

Day 2

Biceps curl Deadlift or deadlift straight Outcome Variations ettbeins or leg press

Adds - sitting Stomach

Day 3

Shoulder Press with dumbbells (recommend that you stop just above head height and not extending all the way out on top) and / or sidehev Chins or pulldowns (Decline) bench press or dips for chest Forward Curved or sitting rowing Narrow bench press or dips for triceps

Day 4

Biceps curl Squat or frontbøy Lårcurl Adds - standing Stomach

I hope that everyone understands how easy Myo-reps really are and how they can set it up in a single program. Go back and read parts 1, 2 and 3 again when you have more experience with Myo-reps, there are tools that allow you to adjust and tweak you even closer to the optimal training program.

I guarantee startling and dramatic results in the future!

Børge A. Fagerli

Coach MyRevolution Team