Myo-Rep Training: Time-Efficient Hypertrophy

Overview

Myo-reps were developed by Borge Fagerli as a way to accumulate effective reps (the last 5 reps of a hard set, where motor unit recruitment is highest) in far less time than traditional sets. You perform an activation set to near failure, rest briefly, then perform short "back-off" sets of 3-5 reps with the same weight, resting only 10-15 seconds between.

This program uses myo-reps for isolation and machine exercises while keeping heavy compound lifts as straight sets. You train 4 days per week on an upper/lower split and can finish most sessions in under 45 minutes.

How to Perform a Myo-Rep Set

• •Pick a weight you can do for 12-15 reps (RPE 8-9 on the activation set).
• •Perform the activation set. Stop 1-2 reps from failure.
• •Rest 10-15 seconds (take 3-5 deep breaths).
• •Perform 3-5 reps.
• •Rest 10-15 seconds.
• •Perform 3-5 reps.
• •Continue until you cannot hit 3 reps or total reps from back-off sets reach 20.
• •That entire sequence is one myo-rep set.

Upper Body Day A

Heavy Compounds (Straight Sets)

• •Barbell Bench Press: 4x6 (2min rest)
• •Barbell Row: 4x6 (2min rest)

Myo-Rep Exercises

• •Incline Dumbbell Press: 2 myo-rep sets (2min rest between)
• •Cable Row: 2 myo-rep sets (2min rest between)
• •Dumbbell Lateral Raise: 2 myo-rep sets (90s rest between)
• •Tricep Pushdown: 1 myo-rep set
• •Barbell Curl: 1 myo-rep set

Lower Body Day A

Heavy Compounds (Straight Sets)

• •Barbell Back Squat: 4x6 (2min rest)
• •Romanian Deadlift: 3x8 (2min rest)

Myo-Rep Exercises

• •Leg Press: 2 myo-rep sets (2min rest between)
• •Leg Curl: 2 myo-rep sets (90s rest between)
• •Leg Extension: 2 myo-rep sets (90s rest between)
• •Standing Calf Raise: 2 myo-rep sets (60s rest between)

Upper Body Day B

Heavy Compounds (Straight Sets)

• •Overhead Press: 4x6 (2min rest)
• •Weighted Pull-Up: 4x6 (2min rest)

Myo-Rep Exercises

• •Dumbbell Bench Press: 2 myo-rep sets (2min rest between)
• •Lat Pulldown: 2 myo-rep sets (2min rest between)
• •Cable Face Pull: 2 myo-rep sets (90s rest between)
• •Overhead Dumbbell Extension: 1 myo-rep set
• •Hammer Curl: 1 myo-rep set

Lower Body Day B

Heavy Compounds (Straight Sets)

• •Trap Bar Deadlift: 4x6 (2min rest)
• •Front Squat: 3x8 (2min rest)

Myo-Rep Exercises

• •Bulgarian Split Squat: 2 myo-rep sets per leg (90s rest between)
• •Hip Thrust: 2 myo-rep sets (2min rest between)
• •Seated Calf Raise: 2 myo-rep sets (60s rest between)
• •Ab Wheel Rollout: 3x10 (60s rest)

Weekly Schedule

• •Monday: Upper A
• •Tuesday: Lower A
• •Thursday: Upper B
• •Friday: Lower B

Progression

Weeks 1-2

Start with activation sets of 12-15 reps. Aim for 3-4 back-off mini-sets of 5 reps each. If you can do more than 5 back-off sets, the weight is too light.

Weeks 3-4

Increase activation set weight so you hit failure at 10-12 reps. Back-off sets will be 3-4 reps each. Heavy compound sets go up by 5 lbs.

Weeks 5-6

Push compounds heavier. On myo-reps, add weight again. Aim for at least 15 total back-off reps before the set ends. If you hit fewer than 10 back-off reps total, the weight is too heavy.

Why Myo-Reps Work

Only the last 5 or so reps of a set (when the muscle is close to failure) are maximally effective for hypertrophy. A traditional 3x12 gives you roughly 15 effective reps. A single myo-rep set can give you 15-20 effective reps in a fraction of the time. Use this method for accessories and isolation work where fatigue management is less critical than for heavy compounds.