How to Use Myo-Reps in Your Training

What are Myo-Reps?

Myo-reps is an advanced resistance training technique designed to maximize muscle growth and efficiency. This method involves performing a set of exercises to or near failure, followed by short, intense rest-pause sets. It’s ideal for those looking to increase muscle hypertrophy in a shorter amount of time.

The Basics of Myo-Reps

  1. Activation Set: Start with an activation set, performing as many repetitions as possible until near failure, usually around 10-20 reps, depending on the weight and exercise. Near failure means about 1-2 reps in reserve (RIR). Experienced trainees can go to failure (0 RIR).
  2. Short Rest Periods: After the activation set, take a short rest, usually 3-5 deep breaths or 10-20 seconds. This allows for partial recovery but keeps the muscles under tension.
  3. Mini-Sets: After the short rest, perform a mini-set of 3-5 reps, or about 25% of the activation set. Repeat this cycle of short rest and mini-sets until you can no longer maintain good form. Typically, it will be around 3-5 mini-sets. Stay at the same 1-2 RIR on each mini-set, but going to failure on the final mini-set is allowed. End the Myo-rep set when you lose 1 rep from the initial mini set, or complete all 5 mini-sets.

Examples (All Correct):

  • 12+4.4.3
  • 8+
  • 6+2.1

Examples (Incorrect):

  • 12+ (stop when you lose a rep from the initial)
  • 8+ (stop at 5 mini-sets of 3 reps)
  • 6+ (stop when you lose a rep from the initial)

Example Myo-Reps Workout

  • Exercise: Dumbbell Bench Press
  • Weight: Choose a weight you can lift for 10-12 reps with good form.
  • Activation Set: Perform 10-12 reps until near failure (0-2 RIR).
  • Rest: Take a 10-20 second rest.
  • Mini-Set: Perform 3-5 reps.
  • Repeat: Continue the rest and mini-set cycle until you lose 1 rep from the initial mini set or until you complete all 5 mini-sets.

Benefits of Myo-Reps

  • Time Efficiency: Myo-reps condense a high volume of work into a shorter period, making it ideal for those with limited training time.
  • Muscle Hypertrophy: By keeping muscles under constant tension and near failure, Myo-reps effectively stimulate muscle growth.
  • Mental Focus: The structure of Myo-reps helps maintain a high level of mental focus and intensity throughout the workout.

Tips for Effective Myo-Reps

  • Choose the Right Weight: Select a weight that challenges you but allows for good form throughout the activation and mini-sets.
  • Maintain Form: Proper form is crucial to prevent injury and maximize muscle activation. Avoid compromising form for extra reps.
  • Monitor Rest Periods: Keep rest periods strict. Use a timer if necessary to ensure you’re only resting 10-20 seconds between mini-sets.
  • Listen to Your Body: Pay attention to how your body responds. Adjust the weight, reps, or rest periods as needed to find the most effective balance for you.

Common Mistakes to Avoid

  • Going Too Heavy: Using too heavy a weight can compromise form and increase the risk of injury.
  • Skipping Rest: Adequate rest between mini-sets is crucial. Too little rest can lead to premature fatigue, while too much rest reduces the method’s effectiveness.
  • Neglecting Warm-Up: Always warm up properly before starting Myo-reps to prepare your muscles and joints for the intense workout.


Myo-reps is a powerful technique for those looking to build muscle efficiently. By incorporating Myo-reps into your training routine, you can achieve significant muscle hypertrophy in less time. Remember to start with a proper activation set, maintain strict rest periods, and perform quality mini-sets to get the most out of this advanced training method. Happy lifting!