Take 2-3 warm-up sets of 5-10 reps to build to activation set weight.
Activation Set. 10-20 reps. 1 rep away from failure. Guide of 30-50% of 1RM.
Rest 10-20 seconds or 3-5 deep breaths.
Cluster Sets: Perform 4 additional sets of 5-10 reps. Ending each set 1 rep away from failure. Fast forward to 26 min mark on this video to see Alberto demonstrate. If the cluster sets deviate greatly from one another you likely pushed too close to failure and should back off the intensity slightly next time. The goal for the cluster sets is to be within 1 rep of each other.
Good execution. Activation set = 20. Cluster sets 4/4/3/3.
Poor execution. Activation set = 20. Cluster sets 6/3/2/1
Depending on the exercise. The total time for all sets should be under 5 minutes. Extremely time efficient way to train. Can use this for certain muscle groups/movements. All training doesn’t have to be this way.
Myo reps can be performed on multiple exercises, but I recommend only one exercise per bodypart/movement pattern. Some exceptions for BW movements.
Myo Reps and MyoBrain is not related at all. Myo Reps is not my training idea, this article in meant to explain how it can be used.
Best Movements for Myo Reps
Strict HSPU, Pushups, BB Flat/Incline Bench (w/spotter), Strict DB/BB OHP, Dips, Tricep press downs.
Pull-ups, Inverted rows, Machine Horizontal Row, Bicep curls.
Lower Body Movements
Leg press, Leg curl, Leg extension, Calf Raises.
*Although Myo Reps can be performed with lower body movements, the respiratory system can often be the limiting factor on performing more reps on compound movements like squats and deadlifts. In addition, technique breakdown can get risky. For experience lifters a movement like a hack squat could be used.
Sample CrossFit Session
Goal: Improve athletes ability with strict pressing
Squat Cleans 4x1.1.1
DB RDL 4x10
Strict HSPU 5x MyoReps
12 min AMRAP
21 cal AB
Strict Ring Dips 5x MyoReps
Sample Powerlifting Session
Goal: Upper body pulling and bench accessories
Back Squats 5x3
Bench Press 5x3
DB Rows 4x10/arm
Chinups 5x MyoReps
Rope Tricep Pushdowns 5x MyoReps
Sample Bodybuilding Session
Goal: Saving time with calves and ab training
CG Bench Press 3x5-8
Weighted Pull-ups 4x6-8
Incline DB Press 3x8-12
EZ-Bar Upright Row 3x8-12
Standing Calf Raise 5x MyoReps
Side plank 2x 30-60 sec
Weighted Situps 5x MyoReps