Discussion in 'Hypertrophy-Specific Training (HST)' started by Robthebod, Feb 27, 2018.

  1. Mojo77

    Mojo77 Member

    So I have read and which is the reason why I asked. If I recall correctly GVT is done with compound exercises and there it’s no problem?

    I myself have started doing 6 sets of 5 with a weight I can do 10 reps with with 15 sec rest to be in an optimal strength and size range while using as little time as possible. Got the inspiration from Christian Thibaudeau’s know your percentages where he calls this training style density work.
  2. Blade

    Blade Super Moderator Staff Member

    We have research showing that 5 sets is actually superior to 10 sets of 10, i.e. the volume is simply too far off to the right of the dose-response curve (I have good reason to believe it flattens out right around the 3-5 set per workout range) that it ended up being less effective than doing half the volume:
  3. Mojo77

    Mojo77 Member

    So when taking out the ineffective reps you can do it myostyle and do something like
    10 - 3 3 2 2

    Also gets you to a 5 x 10
  4. Blade

    Blade Super Moderator Staff Member

    You could, but like I have said earlier and explain further in the e-book, Myo-reps really shine at higher rep ranges and lighter loads where the metabolic stimulus enhances motor unit recruitment and the mechanical signaling (mechanotransduction).

    In the context of HST, I think 3 sets of 10 reps is a good training dose and I wouldn’t go to 5 sets - and I also consider Myo-reps to be too exhaustive for a 3x/week full-body workout unless it’s the very last 1-2 workouts of the 10s phase.
    _Simon_ and Sci like this.
  5. NWlifter

    NWlifter Active Member

    Very cool study! Found the full text PDF, that was really interesting. For once, the 5 sets weren't 'all maximum/to failure', they were CFT sets where only the last set was a max effort, and still the 5 sets matched the 10 sets for growth. Nice find!
  6. NWlifter

    NWlifter Active Member

    From what your podcast said, once the reps drop on myo, that ends it right?
    so like
    15+4,4,3 stop
    15+4,4,4,3 stop
    15+4,3 stop

    If that format is too much for 3x per week, what about just
    15+4 stop and do no more, 3x of 15+4 'might be better than' 2x of 15+4,4,3?
  7. Blade

    Blade Super Moderator Staff Member

    Yes, that’s how it is auto-regulated.

    I personally think that 1 Myo-rep set as prescribed is better than 3 traditional sets, while tagging on a rest-pause set on the end of a traditional set (which 15+4 essentially is) will be somewhere in between.
    NWlifter likes this.
  8. NWlifter

    NWlifter Active Member

    OK thanks Borge!
  9. Totentanz

    Totentanz Super Moderator Staff Member

    Any big changes that should be made when following the intermediate template for myo-reps for a lifter who is dieting? Or should auto-regulation mostly take care of it? Or is one better off using a typical lower volume routine and just adding in a myo-reps day like in the flexible template?

    The main issue I've seen so far (only ~2 weeks in though) is that my hunger is out of control on myo-reps days and the day after. Yeah, yeah, I know it's a diet and to suck it up, deal with the hunger, etc, but it's definitely a cut above the hunger I normally feel when doing lower volume HST 5s/10s during a cut. I've just been adding in calories on those days and accepting that my cut may go a bit slower.
  10. Blade

    Blade Super Moderator Staff Member

    For dieting, I tend to let auto-regulation take care of it - yes - but I can also make a point that as you get more advanced a calorie deficit will impact recovery more...and since growth will be harder to come by at this point anyway, one could just aim at maintenance (which requires both less volume and frequency) during a cutting phase. I actually use hunger cues that you have initiated a powerful growth response, so if someone isn’t very hungry - regardless of bulk or cut - something might be wrong with their workout volume, intensity or frequency. I say "might", because there are many mechanisms involved here, and some actually experience loss of hunger from a particularly brutal workout due to the stress response (although you could then also argue that growth would be better from a workout producing less cortisol).
    Sci likes this.
  11. _Simon_

    _Simon_ Active Member

    Finally got my copy of the Myoreps ebook (part of my birthday pressie), it looks just awesome. Can't wait to get stuck into it, it's so comprehensive. And I have a feeling myoreps is going to be a method that will be much appreciated in my older years too.
    NWlifter likes this.
  12. Blade

    Blade Super Moderator Staff Member

    Great, let me know how it goes :)
  13. Jester

    Jester Well-Known Member

    Link for purchase?
  14. Blade

    Blade Super Moderator Staff Member

  15. _Simon_

    _Simon_ Active Member

    T-nation recently did an article on Myoreps:

    Would you say they did a reasonable job of describing it @Blade?

    Looks pretty good, although they only really mentioned you once (not that it's about that though) and didn't provide any links or references for more info on Myoreps nor your ebook.

    They explained it mostly well and provided a nice weekly progression (although perhaps quite a slow progression).
  16. Blade

    Blade Super Moderator Staff Member

    A reasonable job, as could be expected from some PT who likes to read and wanted to share a cool method he came over in order get attention for it :D
  17. _Simon_

    _Simon_ Active Member

    Haha fair enough ;D
  18. _Simon_

    _Simon_ Active Member

    Hmmm any suggestions for chest isolation exercise for the myoreps set? On the intermediate template is Pec Deck Flyes, and I do have a machine chest press/pec deck machine, but it's seen better days and not sure what happened but through the movement it absolutely loses tension at certain points (cable gets 'stuck' I think).

    I could do DB flyes, although you do recommend an exercise that has the highest amount of tension when in the fully contracted position...

    Was thinking of doing DB flyes with bands XD, tying the bands on each DB so that at the top of the movement the pecs have to contract hard to maintain that position, creative solution? XD

    That or just BB Bench
  19. Old and Grey

    Old and Grey Super Moderator Staff Member

    I would stick to a machine for any chest overhead movement. Also, weighted push ups and dips are good.
  20. _Simon_

    _Simon_ Active Member

    Ah yeah I guess I meant more specifically for those constant tension myoreps sets. My machine constantly gets 'stuck' during the movement, and hence you lose tension in the working muscle, so I couldn't properly get an occlusion-like effects with it.

    In the template it has pec deck flyes or cable flyes (compound exercises it saves for other days). Hmm unless I just strictly use bands? That would be interesting, and I have multiple resistance levels to work through...

    That or doing DB flyes and to make sure not to lose tension (don't bring dbs all the way to the top)....

Share This Page