Myo-Reps Training: Complete Guide to Maximum Efficiency

What Are Myo-Reps?

Myo-reps are an advanced intensity technique developed by Norwegian coach Borge Fagerli. The technique is designed to maximize "effective reps" (the reps that actually drive muscle growth) while minimizing total workout time.

The concept is simple: you perform an "activation set" of 12-20 reps to pre-fatigue the muscle, then take only 3-5 deep breaths before performing mini-sets of 3-5 reps. You continue until you can no longer hit your target rep range.

Unlike traditional sets where the first 5-10 reps are essentially "wasted" on warming up the muscle, every rep in a myo-rep mini-set is an effective rep because the muscle is already pre-fatigued from the activation set.

The Science Behind Myo-Reps

Myo-reps work through several key mechanisms:

• Effective reps theory: Research shows the last ~5 reps before failure drive the most hypertrophy. Myo-reps ensure every mini-set rep is within this effective zone.
• Motor unit recruitment: The activation set recruits high-threshold motor units that remain active during the brief rest, making mini-sets immediately effective.
• Metabolic stress: Short rest periods maintain metabolite accumulation (lactate, hydrogen ions), creating an anabolic environment.
• Time under tension: Total effective TUT is dramatically increased compared to traditional straight sets.

Myo-Reps vs Rest-Pause vs Cluster Sets

How to Perform Myo-Reps

1. Choose appropriate weight: Select a weight for 12-20 reps (roughly 60-70% 1RM). You should be able to get 15 reps on a good day.
2. Activation set: Perform 12-20 reps, stopping 1-2 reps from failure (RIR 1-2). This "activates" the muscle and pre-fatigues it.
3. Brief rest: Take 3-5 deep breaths (5-10 seconds). Rack or hold the weight in a resting position.
4. First mini-set: Perform 3-5 reps to failure or near failure.
5. Repeat: Rest 3-5 breaths, perform another mini-set of 3-5 reps.
6. Terminate: Stop when you can no longer achieve at least 3 reps in a mini-set.

Example Execution

• Activation set: 15 reps
• Rest: 5 breaths
• Mini-set 1: 5 reps
• Rest: 5 breaths
• Mini-set 2: 4 reps
• Rest: 5 breaths
• Mini-set 3: 4 reps
• Rest: 5 breaths
• Mini-set 4: 3 reps
• Rest: 5 breaths
• Mini-set 5: 2 reps (terminate - under 3 reps)

Total: 31 reps with most being effective reps, completed in about 3 minutes.

Best Exercises for Myo-Reps

Excellent Choices

• Leg extensions (muscle isolation, safe)
• Leg curls (hamstring isolation)
• Cable flyes (constant tension)
• Lateral raises (deltoid isolation)
• Tricep pushdowns (easy to rack/unrack)
• Bicep curls (any variation)
• Machine chest press
• Machine rows

Good With Modifications

• Leg press (if breathing isn't restricted)
• Cable rows (seated position)
• Lat pulldowns (controlled)
• Dumbbell curls (easy to set down)

Avoid for Myo-Reps

• Squats (breathing restriction, safety)
• Deadlifts (form breakdown)
• Bench press (need spotter)
• Overhead press (fatigue = injury risk)
• Any compound where failure is dangerous

Programming Myo-Reps

Volume Guidelines

• 1-2 myo-rep sets per exercise is sufficient
• Replace 2-3 traditional sets with 1 myo-rep set
• Total: 2-4 myo-rep exercises per workout

Placement in Workout

• Best: Isolation exercises at end of workout
• Good: Machine work after compounds
• Avoid: First exercise, main compounds

Weekly Frequency

• Use myo-reps 1-2 times per week per muscle group
• Don't use on every workout - cycle with straight sets
• Excellent for time-crunched sessions

Progression

• Add reps to activation set (15→16→17)
• Add mini-sets while maintaining rep target
• Increase weight when you hit 20 activation + 5 mini-sets

Sample Myo-Rep Workouts

Quick Arm Day (25 minutes)

• Tricep Pushdowns: 1 myo-rep set (15 + 5+4+4+3)
• Overhead Tricep Extension: 1 myo-rep set
• Barbell Curls: 1 myo-rep set
• Hammer Curls: 1 myo-rep set

Time-Efficient Leg Accessories

• Squats: 4x5-6 (straight sets - main work)
• Romanian Deadlifts: 3x8-10 (straight sets)
• Leg Extensions: 1 myo-rep set (18 + 5+4+4+3)
• Leg Curls: 1 myo-rep set (15 + 5+4+3+3)

Shoulders + Arms Finisher

• Overhead Press: 3x6-8 (straight sets)
• Lateral Raises: 1 myo-rep set
• Rear Delt Flyes: 1 myo-rep set
• Tricep Pushdowns: 1 myo-rep set
• Cable Curls: 1 myo-rep set

Myo-Rep Mistakes to Avoid

• Resting too long: More than 10 seconds between mini-sets defeats the purpose. Keep it at 3-5 breaths max.
• Starting too heavy: If you can't get 12 reps on the activation set, the weight is too heavy. Drop it.
• Stopping the activation set at failure: You should have 1-2 reps in reserve. Going to failure on the activation set compromises mini-sets.
• Continuing past 2 reps: If you can only get 2 reps, stop. Pushing further just adds junk volume.
• Using on compounds: Myo-reps shine on isolation work. Compounds are too dangerous and technique-dependent.
• Overuse: Don't make every exercise a myo-rep set. Use strategically on 2-4 exercises per workout.

When to Use Myo-Reps

• Time-limited sessions: When you only have 30-45 minutes
• Accessory work: Perfect for isolation exercises after main lifts
• High-frequency training: When training a muscle 3-4x/week with lower volume per session
• Deload alternatives: Maintain stimulus with lower overall load
• Travel workouts: Maximum efficiency with hotel gym equipment

Who Should Use Myo-Reps?

• Advanced lifters: 2+ years of consistent training with excellent technique
• Time-limited trainees: Those who need maximum results in minimum time
• Natural bodybuilders: Efficient stimulus without excessive fatigue
• High-frequency trainers: Those training each muscle 3-4x per week

Not recommended for: Beginners (first 1-2 years), those with poor mind-muscle connection, anyone who can't accurately gauge RIR, or during heavy strength phases.