Going to start my 3rd cycle ! Couple of questions

Discussion in 'Hypertrophy-Specific Training (HST)' started by RoastedToast, Aug 2, 2012.

  1. RoastedToast

    RoastedToast New Member

    Hi, I've done 2 HST cycles so far, improved all my lifts by 5-10%, it was pretty good.

    I'm thinking of including myo-reps in my training, but I've read that myoreps are good all by themselves, so no more 15/10/5 rep ranges.

    Maybe calculate my 10RM and start like this:

    Week 1 : 60%
    Week 2 : 65%
    Week 3 : 70%
    Week 4 : 75%
    Week 5 : 80%
    Week 6 : 85%
    Week 7 : 90%
    Week 8 : 95%

    And each week going 10 reps for the activation set, then followed by 3x5 myoreps. The resting time should be about 10 deep breaths.

    Any thoughts?
    Last edited: Aug 2, 2012
  2. Blade

    Blade Super Moderator Staff Member

    I still recommend a load and rep progression even if you use Myo-reps, the obviously work great but don’t exclude the basics.
  3. RoastedToast

    RoastedToast New Member

    But how do I implement the Myo-Reps principle into HST? Instead of doing 2x15, 2x10 and 3x5 each micro-cycle, should I be doing one activation set for each exercise and then 3-4 myo-reps?
  4. Blade

    Blade Super Moderator Staff Member

    Read the article: http://borgefagerli.com/myo-reps-in-english/

    The total number of reps is auto-regulated. For the 15s I would only do one set. For the 10s, you COULD do 1 regular set, then one Myo-rep set (full activation + 3x series). For the 5s, I would just work up to a heavy set or two of 5, without Myo-reps. Then drop the load and add a 12-15 +4x or 15-20 +5x Myo-rep set for the additive metabolic effects. This way you preserve the progressive loading, but also the variable of progressive Work (load*sets*reps) without overstressing the CNS.
  5. RoastedToast

    RoastedToast New Member

    Week 1+2

    2x15 with increasing loads throughout the week

    Week 3+4

    Quick Warmup

    1x10 with increasing loads throughout the week

    1 Myo-Rep set ( Activation [8-12] + 3-4 x 3 )

    Week 5+6

    2x5 with increasing loads throughout the week

    Drop load ( Activation [12-15 reps] + 4-5 x 3 )

    How's that for a plan?
  6. Blade

    Blade Super Moderator Staff Member

    Yup. You would probably be fine doing 2 sets of 10 and saving the Myo-reps for the 5s, too - or for later phases when you are more advanced and resilient to volume and loading.
  7. RoastedToast

    RoastedToast New Member

    Alright, thanks for the help Blade !

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