Need help with Myo-Reps

Discussion in 'Strength-Specific Training (SST)' started by sayw0rd, Sep 9, 2009.

  1. sayw0rd

    sayw0rd Member

    Hey all, hope everyone is doing well..haven't posted in a while [​IMG]

    Well, I'm looking for someone that's knowledgeable in Myo-Reps.

    I just read http://www.clutchfitness.com/forums/showthread.php?t=9363 but having some trouble understanding. Just need some clarification!

    I'm going to be training for strength so I'll be going heavy.

    1) Do I only do 1 set for each exercise?

    2) Heavy should be reps of 10,6,6,5,5? Would that work?  I'm quite confused with how the reps should be arranged.

    3) Weights should go up 5% weekly.

    4) All in explosive movements?

    Sorry if this seems like too much, just trying to mix it up with** HST [​IMG]
     
  2. abanger

    abanger Member

  3. sayw0rd

    sayw0rd Member

    Thanks, still having confusion with how many sets you would do. I'm pretty sure it's just 1.
     
  4. abanger

    abanger Member

  5. quadancer

    quadancer New Member

    One set for one exersize. 9, 3,3,3,3,3 - then one set for another...I like 3 exersizes on a muscle just for the huge pump and that finished feeling. For legs, 2 exersizes may be enough to overload you.
     
  6. sayw0rd

    sayw0rd Member

    thanks Quad, I've read every single article on myoreps but was still confused.
    I have some questions if you dont mind taking the time to answer them [​IMG]

    1) so you said 9, 3,3,3,3,3 then one set for another. To clarify, instead of going from one bicep exercise to another, couldn't I just do one more 9, 3,3,3,3,3 after a 2mins. break from the first one?

    2) and also, I know you shouldn't do myoreps for squats and even rows like the article stated but could myoreps be used for everything else?

    3) lastly, do you follow the phase training in the article?

    Week 1: 20-25 15 performed as 20-25 + 5 + 5 + 5 (5 breath pause)
    Uke 2: 15-20 +15 utført som 15-20 + 5 + 5 + 5 (10 pust pause) Week 2: 15-20 15 performed as 15-20 + 5 + 5 + 5 (10 breath pause)
    Uke 3: 12-15 +16 utført som 12-15 + 4 + 4 + 4 + 4 (10 pust pause) Week 3: 12-15 16 performed as 12-15 + 4 + 4 + 4 + 4 (10 breath pause)
    Uke 4: samme som uke 3 ELLER Week 4: same as week 3 OR
    Uke 4: 10-12 +15 utført som 10-12 + 3 + 3 + 3 + 3 + 3 (10-15 pust pause) Week 4: 10-12 15 performed as 10.12 + 3 + 3 + 3 + 3 + 3 (10-15 breath pause)

    Det kommer altså an på hvor hurtig du øker vektene, og hvor raskt styrken din øker. It will therefore depend on how fast you increase the weights, and how quickly your strength increases. Noen kan øke de anbefalte 5% i belastning fra uke til uke men allikevel klare like mange repetisjoner eller FLERE repetisjoner enn før fordi styrken øker så raskt. Some may increase the recommended 5% of the load from week to week but still manage the same number of repetitions or more repetitions than before because the force increases rapidly. Da kan du fortsette i samme repsområde. Then you can continue in the same area reps.

    Uke 5: 10-12 +15 utført som 10-12 + 3 + 3 + 3 + 3 + 3 (10-15 pust pause) Week 5: 10-12 15 performed as 10.12 + 3 + 3 + 3 + 3 + 3 (10-15 breath pause)
    Uke 6: samme som uke 5 ELLER Week 6: same as week 5, OR
    Uke 6 : 6-8+10 utført som 6-8 + 2 + 2 + 2 + 2 + 2 (15-20 pust pause) Week 6: 6-8 10 executed as 6.8 + 2 + 2 + 2 + 2 + 2 (15-20 breath pause)
    Uke 7 : samme som Uke 6 eventuelt 5-6 +1+1+1+1+1 (5-6 +5) Week 7: same as Week 6 or 5.6 1 1 1 1 1 (5-6 5)

    sorry if it's too much [​IMG]
     
  7. quadancer

    quadancer New Member

    I can't speak for other's results or effects, but I've kept it simple to that formula and I haven't been using it for a program, so I've used my 10rm for the weight. So when I've finished an exersize, I really don't feel like doing another set of the same. But I suppose you could, if you have the endurance.

    MR's work well for rows, and I've even done pendlays with them. SLDL's on the other hand, will almost KILL you.

    What I've used MR's for is change, for supplementary work, time saving, and variety.
    I may do a full program of them eventually, for the SST work, since it's fairly similar to some strength setups anyway. Possibly better, since it's all about fatigue management and TUT.
     
  8. sayw0rd

    sayw0rd Member

    Alright, I'm going to try it out today with 1 set per 1 exercise.

    I'll let you know how it goes after [​IMG]

    Thanks!
     
  9. bodyguard

    bodyguard New Member

    I understood you are on Myo reps, how are your results, please post them here.

    Thanks
     

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