In a normal set, the first reps are easy and only the last reps are hard. These hard reps can be described as effective reps. With myo-reps, the goal is to get more effective reps in less time.
This method is best used for hypertrophy.
Myo-rep example:
Perform the first set for as many reps as possible with 1-2 reps from failure. You will want to a weight that puts you in the 10-15 reps.
Rest 20-40 seconds.
Then perform 3-5 sets to failure with 20-40 seconds between.
Here’s what it might look like
12 reps x 50kg@8
Rest 20s
5 reps x 50kg, Rest 20s
4 reps x 50kg, Rest 20s
3 reps x 50kg, Rest 20s
3 reps x 50kg, Rest 20s
3 reps x 50kg
Read Part 1. Save time on your workout: Part 1 – Supersets
