The gym has its language — between reps, sets, supersets, and circuits, it can feel like you need a translator to follow a workout plan. And with new trends appearing constantly, even seasoned gym-goers can feel a little lost or unsure about what’s worth trying.
One of those methods is myo-reps. While its name sounds like a brand-new concept, this technique has been around since the mid-2000s, developed by the Norwegian coach Borge Fagerli. Still, many gym-goers aren’t sure what they are or how to include them in their workouts. So, what are myo-reps, and how can they benefit you? That’s what we’re here to explore.
What are myo-reps?
Myo-reps are a specific rep scheme designed to help you maximise muscle growth quickly. They focus on performing an initial set to near failure, followed by multiple “mini sets” with very short rest periods.
You start with what’s known as the “activation set,” where you perform an exercise — let’s say, a dumbbell press — until you’re close to failure. Then, you rest for 10 to 15 seconds and jump back into the same exercise, performing the mini sets. You’ll repeat this cycle until your form is not as good or you can’t hit the target reps.
Example:
You do several dumbbell presses until you can’t do them anymore. Then, rest for 10 seconds. After that, you squeeze out 4 more reps, rest again, do 4 more, and repeat the cycle until fatigue takes over and your form begins to suffer.
The main idea behind this approach is to keep your muscles under tension longer, recruit more muscle fibres, and improve the pump — all in less time than traditional training.
How to include them in your routine
Because of how they work, myo-reps aren’t ideal for every type of exercise. They’re most effective with isolation movements and less suited for compound exercises. Why? Because when you’re activating multiple muscle groups at once, it becomes harder to isolate and fatigue a specific muscle, which is what myo-reps aim to do.
Machine-based exercises are also a good fit for this approach since it’s easier to maintain proper form under fatigue. Think leg extensions, chest press machines, dumbbell curls, or cable tricep pushdowns.
Choosing the right weight is key. Aim for a load you can lift for about 10 to 15 challenging reps — something that pushes you close to failure but still allows for proper form. If it feels too easy, it’s not doing the job.
Due to their nature, myo-reps make an excellent finisher at the end of your workout. To make the most of them, track your reps. Monitoring your progress can ensure the quality stays high throughout the mini sets. Plus, seeing how your performance improves over time can be a huge motivation boost.
Are myo-reps effective?
Myo-reps are great for those short on time, striving to break through plateaus, or seeking intensity without extra gym hours. They maximise muscle activation and time under tension, making them efficient for muscle growth. While not for everyone, when used correctly and combined with proper nutrition and rest, myo-reps can enhance your progress.
