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I was wondering if any of you have heard about and/or used myo-reps?Currently I'm using CBL HD but a couple of weeks ago I started adding myo-rep sets instead of the negative set, I still use slow negatives on the last 1-2 myo-rep sets but I'm using a lighter weight then I was before which is nice since I'm training a lone.So far it seems to be going great.I'm feeling better recovered then I have been, I get a massive pump which is always nice, and I've seen some results already, particularly in my shoulders.Here is a link if you wanna check it out.If anyone has any thoughts lets here it.http://borgefagerli.com/myo-reps-in-english/
Thanks for article!! That was a great read and piqued my interest.I really like the auto-regulating aspect of it. You don't even have to think about how many sets you need, just keep going until failure.Sometimes my weakness falls in line with - 'okay, you have this much weights, you're doing 5 sets, if the first set is light add more weight for the next set.. after the 5th set.. stop because that's what the program says'. I didn't really think about it now but I suppose I could have done more of a certain exercise instead of move on to the next. The negative sets I included does a real number on me though. It's been two weeks and I noticed some definition and it's great for CNS too.It's also nice that the article mentioned that not all exercises would work well for this. So you can definitely integrate this technique without doing a sit-down and compromising your entire workout too much (I had to do that when incorporating negative sets by switching exercises around). So I might use side laterals with myo reps, because doing negatives just didn't sit right at all.
Just finished a workout that involved three exercises with the myo rep routine. I'll tell ya, this is friggin awesome. I did a 20 rep weight, but at rep 17 my forearms were feeling a bit of pain due to the lactic acid build up (or rather the build up of hydrogen ions) and I had to stop. Every 15 seconds I'd include a 5 rep go, exploding at each contraction. Yes, I'm definitely feeling it.Here's another link to another forum posted a few years ago that actually gives a week by week basis:http://training.fitness.com/body-building/myo-reps-explained-41505.htmlCopying and pasting it here:Week 1-2: 50-55%, 20-25 +15 (20-25 +5+5+5)Week 3-4: 60-65%, 15-20 +16 (15-20 +4+4+4+4)Week 5-6: 70%, 12-15 +15 (12-15 +3+3+3+3+3)Week 7-9: 75%, 10-12 +15 (10-12 +3+3+3+2+2+2)Week 10-12: 80%, 8-10 +14 (8-10 +2+2+2+2+2+2+2)Week 13-14: 80-85%, 6-8 +4, reduce load by 10-20% and continue 5-10 +6 (6-8 +2+2 # 5-10 +3+3)Today was Backs today so my back is feeling it all over, a nice tingly sensation. This also quickened my workout, which is rather nice too.
Tip: I just did some myo for legs… not recommended at all. Doing myo for any 'pull' work outs was kinda painful. In fact it seems like this technique is useful for “press” exercises. For all other workouts, it's great.
Tip: I just did some myo for legs... not recommended at all. Doing myo for any 'pull' work outs was kinda painful. In fact it seems like this technique is useful for "press" exercises. For all other workouts, it's great.
Why do you say don't for legs?If I do it on legs press, hack squats, and lighter front squats I get an insane pump and feel it like crazy.I think doing it for pull workouts is my favorite, I can't get a pump like that in my lats with anything else.
Tip: I just did some myo for legs... not recommended at all. Doing myo for any 'pull' work outs was kinda painful. In fact it seems like this technique is useful for "press" exercises. For all other workouts, it's great.
Why do you say don't for legs?If I do it on legs press, hack squats, and lighter front squats I get an insane pump and feel it like crazy.I think doing it for pull workouts is my favorite, I can't get a pump like that in my lats with anything else.
Ah, I did it for v-squats, and it was hard to prepare every 15 sec interval, when I finished I started to wobble, and that was kinda around the middle of the workout, but it almost messed up everything for me. I figured the hacks was going to cause the same problem. Leg presses I'd see no problem, but I removed it from my workout weeks ago because it'd take me a long time to rack up the weight, I'd put 16 45lb plates, and it just annoyed the hell out of me. Maybe I'll put that exercise back with half the weight and more volume for the myo.I did it for leg curls tioo, and my calfs were spasming out, I had to stop, and I felt my legs shaking extremely. I usually do negative sets with those, and I was all fine with that.I actually forgot about the lats for myo, I do those too, and I did feel amazing afterwards. I also did it for reverse biceps and my arms were still feeling it a bit today; which is always a good thing for me. So, oops on the 'pull' workouts comment.
Tip: I just did some myo for legs... not recommended at all. Doing myo for any 'pull' work outs was kinda painful. In fact it seems like this technique is useful for "press" exercises. For all other workouts, it's great.
Why do you say don't for legs?If I do it on legs press, hack squats, and lighter front squats I get an insane pump and feel it like crazy.I think doing it for pull workouts is my favorite, I can't get a pump like that in my lats with anything else.
Ah, I did it for v-squats, and it was hard to prepare every 15 sec interval, when I finished I started to wobble, and that was kinda around the middle of the workout, but it almost messed up everything for me. I figured the hacks was going to cause the same problem. Leg presses I'd see no problem, but I removed it from my workout weeks ago because it'd take me a long time to rack up the weight, I'd put 16 45lb plates, and it just annoyed the hell out of me. Maybe I'll put that exercise back with half the weight and more volume for the myo.I did it for leg curls tioo, and my calfs were spasming out, I had to stop, and I felt my legs shaking extremely. I usually do negative sets with those, and I was all fine with that.I actually forgot about the lats for myo, I do those too, and I did feel amazing afterwards. I also did it for reverse biceps and my arms were still feeling it a bit today; which is always a good thing for me. So, oops on the 'pull' workouts comment.
I am quivering after doing a extended myo-rep set on legs. When I leave the gym after leg day I have to sit down somewhere for a few minutes before I have decent enough control of my legs to drive.I love it though. I've never had DOMS in my quads like that before, I love it.
That's a good deal, I'll just tag the leg presses at the end of my workout as a deal breaker to make sure I leave the gym with my legs over worked. Maybe throw in a thigh exercise as well and see how that works out.
starting this up again,okay its been 6 months since I did the myo rep routine,I've noticed some significant improvements with fuller muscles. But then I kinda stopped feeling the pump sensation I once had after the first 3 months. My body kind of gotten used to it. Plus I did't feel any kind of lactic acid build up. From what I read, myo reps actually helps get into a state where your muscles can eradicate lactic much quickly than normal.I did ramadhan with my muslim friends, so I kinda stopped this and just started lifting heavy again. When I returned to myo routine, it felt just like it had when I first started. Did I see better results? Definitely.Reading further, I saw that it was actually recommended to stop myo after 2 months and to lift normally for 2 weeks before getting back on it. So I did this without even reading it.To me it was much easier to incorporate more workouts into my upper body than my lower body; seemed like a better fit for me. So I do 7 myo exercises out of the 10 that I have for bicep/chest. On legs, for example, I only have 3 our of the 11 - I do have really thick legs anyways, like loose fit jeans are the only kinds that can fit me.Just wondering if anyone else saw some improvements.I've actually preached this routine to several buddies of mine as well. Let them give a shot.
Note, I'm not sure if myo reps are actually recommended for beginners though. Because you have to be experienced in weight lifting to get a feel for your muscles during the routine. Otherwise you might hurt yourself.
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