Repping out on final workout of each 2 week block

The myo reps approach is really interesting. I might give it a go and drop the 90% set.

For example 2 days ago I did trap bar deadlifts with 180kg for 3 sets of 5. The last set was a real do or die effort, with the result that I was wiped out yesterday. I think the fatigue level was just too high. So the next time I might try one top set and the a second 'set' using myo reps for the 5 reps.

Thanks for the suggestion Old and Grey!

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Bear with me while I add in one more dimension.

There is a lot of "science" that indicates that doing one set is as good as doing three, subject, of course, to doing enough "work" to activate muscle trauma. I would love to believe that but just can't get myself to fully believe it. One problem is that these studies never fit our individual situations. They can't so that always gives us a mental way out if we really do not want to believe the results. I think this "myo" rep scheme of Blade's gives us, or at least me, a nice compromise between the one set crowd and the multiple set crowd so my bases are covered, so to speak. It also is a great time saver.

Unfortunately, I am not a good test subject to compare results between different methods due to my training age. I will report my results after about 12 weeks but my report will be more qualitative than quantitative and thus very subjective. It is going to be exciting to see what "science" comes up with in the next 10 years now that we finally have trained physiologists doing more sophisticated testing.
 
Ive started incorporating myos when doing legs; legextensions, curls and even calves are really good, imo, for this type of approach. Havent tried it during compounds but am not against it there either. It is a real time saver as O&G said.
 
gbglifter said:
Ive started incorporating myos when doing legs; legextensions, curls and even calves are really good, imo, for this type of approach. Havent tried it during compounds but am not against it there either. It is a real time saver as O&G said.
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I have found, so far, myo's to be best suited to compounds. However, I would not attempt squats or deads with them. Too much age on my tendons and back surgery. However, I do myo leg presses and extensions without a problem, other than walking for a few minutes. :cool:
 
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I may give that when I start doing my 8´s. I try to hit 30reps on the 12´s so it may be a bit much to myo-rep up to 30 after the first 12.

Are you doing that for chins etc too? or just the exercises you mentioned?
 
I'm just wondering how the myos would work out for me now in the extended 5s. For example I'm not that far off failure on the first set (activation set), maybe 1 rep shy of failure at 5 reps. If I rest 15-20s I'll probably get 1-2 reps as the 1RM% is very high. So I'm not sure that I will actually be able to hit the 5 myo-reps at such a high percentage of 1RM following the standard setup with 15s-20s rest between myo-reps. Do you see where I'm coming from?

Maybe it would be better to employ a hybrid myo/clustering setup, whereby I do the first 5 rep set. Rest the standard time until the 2nd set, i.e 3mins, and then bang out 3 reps keeping me well shy of failure and that will leave me only 2 reps to "myo" to complete the 10 reps, more doable than a convential myo setup with less CNS fatigue?
 
Myo reps are best for light loads,higher reps. No point in using them during post 5s. You'd be better off with max stim for heavy deads.
 
Totz, that was my initial feeling but I personally found Max Stim to be too time consuming with less stimulation and a lot of "wasted" reps on both the front end and the back end. Perhaps MS is better than Myo reps but I really came to despise the longer MS workouts and the feeling of doing a lot of work that was probably unnecessary. I likely should have just adjusted my MS target total reps lower but instead I chose to use Myo's for 15, 10 and 5 reps. I do agree that Myo reps are actually better suited for the higher rep sessions but are still superior, imo, to multiple sets with heavy weights and low reps. Right or wrong, my mind and body are telling me that myo (and MS for that matter) are far superior to straight multiple sets as far as time, efficiency and results are concerned, at least for advanced lifters and probably intermediates. Since I do not do deads anymore, I have no anecdotal experience with MS or Myo's to be able to comment specifically. I also agree that myo's are not suited for post 5's if you are referring to negatives.

GBG, I use myo's for everything; neutral chins, seated rows, lat pulls, incline bench, close grip BP, shoulder press, face pulls, dips, curls. leg extensions and leg presses. Not all in the same day obviously. If I were to use them for squats and/or deads, I would probably just do 1/2 squats and rack pulls in a squat rack or even [gasp] a Smith Machine for safety reasons.
 
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Roughly 5-10 seconds for 15's, 10-15 seconds for 10's and 10-20 seconds for 5's with the longer time frames as I get close to my rep max. My 4 w/o per week schedule is 5,15,5 and then 10 rep workouts. If I do a 5th workout, it is a repeat of my last 5 rep w/o. 6 exercises per w/o.
 
Old and Grey said:
Totz, that was my initial feeling but I personally found Max Stim to be too time consuming with less stimulation and a lot of "wasted" reps on both the front end and the back end. Perhaps MS is better than Myo reps but I really came to despise the longer MS workouts and the feeling of doing a lot of work that was probably unnecessary. I likely should have just adjusted my MS target total reps lower but instead I chose to use Myo's for 15, 10 and 5 reps. I do agree that Myo reps are actually better suited for the higher rep sessions but are still superior, imo, to multiple sets with heavy weights and low reps. Right or wrong, my mind and body are telling me that myo (and MS for that matter) are far superior to straight multiple sets as far as time, efficiency and results are concerned, at least for advanced lifters and probably intermediates. Since I do not do deads anymore, I have no anecdotal experience with MS or Myo's to be able to comment specifically. I also agree that myo's are not suited for post 5's if you are referring to negatives.

GBG, I use myo's for everything; neutral chins, seated rows, lat pulls, incline bench, close grip BP, shoulder press, face pulls, dips, curls. leg extensions and leg presses. Not all in the same day obviously. If I were to use them for squats and/or deads, I would probably just do 1/2 squats and rack pulls in a squat rack or even [gasp] a Smith Machine for safety reasons.
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I think the max-stims are better suited to heavy sets such that you are nearing full activation on even your first or second rep; therefore, you really don't have any wasted reps. Myo's definitely better with lighter weight because the method requires the "activation" set prior to the "myo-reps".
 
Dan Moore originally devised max-stim for 10, 8 & 6 rep cycles. Specifically, with a given 10RM load, after a 4 week cycle of working out at least twice per week, one should be able to do 20 reps with it using a ~4 second pause between each rep. Dan claims this setup allows to build mass. It seems that the most important factor is work being done with a sufficient load, not the rest between sets/reps. Out of curiousity, what would happen if someone dedicates a day to do their bench presses with a 10RM load one rep every 10 minutes for 16 hours in a row? That's 96 total reps. Will this build muscle/strength/endurance/nothing at all?
 
HST_Rihad said:
Dan Moore originally devised max-stim for 10, 8 & 6 rep cycles. Specifically, with a given 10RM load, after a 4 week cycle of working out at least twice per week, one should be able to do 20 reps with it using a ~4 second pause between each rep. Dan claims this setup allows to build mass. It seems that the most important factor is work being done with a sufficient load, not the rest between sets/reps. Out of curiousity, what would happen if someone dedicates a day to do their bench presses with a 10RM load one rep every 10 minutes for 16 hours in a row? That's 96 total reps. Will this build muscle/strength/endurance/nothing at all?
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Viagra was "designed" as a hair loss treatment.

Original intent doesn't count for much, it's time-proven function that matters.
Max-drum may have been designed as a doctrine for 10-8-6RM loads, but it may be optimal for heavier loads still - and that wasn't the intent, but may still be the case.

Logic; don't abandon it so readily.
 
nativetroutbum said:
Give it a try, Rihad, let me know what happens.
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Unfortunately I don't have the needed equipment to do that at home, other than normal push-ups (25-30RM), but those are likely to be insufficient (although who knows). Even a pull-up bar would be great (I can do about 10RM strict form pull-ups), but don't have that either. Next time I know I will most likely be staying at home for the whole day, I'll do the push-up thing. I could cut rest periods to 5 minutes and thus increase volume to compensate for the lower load.
 
AlexAustralia said:
Max-drum may have been designed as a doctrine for 10-8-6RM loads, but it may be optimal for heavier loads still - and that wasn't the intent, but may still be the case.

Logic; don't abandon it so readily.
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Speaking of logic, can we really count several minute long rest pauses as "still max-stim"? I doubt so. Similar to what you're doing, I'm myself about to take 5 minute rest pauses between push-up singles for the whole day some day, I just don't call it max-stim because rest periods are much longer than originally described.
 
I've just done a series of push-up singles from the floor with my feet put high on a bed, so that I was about parallel to the floor in the upper position, in an attempt to increase the load somehow. Paying attention to controlled (2sec) negatives, and a subsequent positive, I've done 14 such singles with a 5 minute rest. I could've easily done 20 or more in a single set, frankly. Need to go now, but I'll try this thing for the whole day some time. The goal is to find out if total daily volume can make up for the complete lack of fatigue in each "bout".
 
The cumulative volume will definitely be sufficient, however the 'metabolic' impact definitely won't occur. There's still a threshold load though, whatever it actually is.
 
Interesting experiment.

I remember reading about an approach like this for stubborn calves, I think it might have been in Brawn. Basically training calves all day long at certain intervals. The result was apparently a half inch gain which was maintained.

I can imagine this kind of radical approach working well for a stubborn muscle group like calves, but I'm not sure that a days worth of push-ups will achieve much given the light load.

Let us know how you get on!
 
I've done something similar to that many years ago. Pavel Tsatsouline's Grease the Groove (GTG) program has you doing pushups every day for 3 weeks. The intensity varies with different time intervals ranging from every 15 min to every 120 min during the day with a different percentage ranging from 20% - 60% of your max. I have to say I was dissapointed with the end result. I can't remember now, but the max pushups did not go up that much.
 
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