Now, whether this is part of being an INTJ (going by all those personality quizzes scattered across the web like that at 16Personalities) or just an inherent fight for efficiency, have opted for getting some resistance bands rather joining a gym.
Mind, negating the need to travel, the added flexibility & the cost saving are also major factors in that decision TBH.
Anyway, the multiple sets of bicep curls, bent over rows & seated rows etc being done have been taking 45+ min, which is not ideal given the 8+ hour work day & the mind numbing chores that need to crammed into the day as well.
So, after watching a few YouTube vids looking for a way to speed the process up, this writer has recently stumbled upon a training strategy dubbed "Myo-Reps" (M-R) - the first instinct was that this would be some mad Japanese method ala the Tabata protocol where you'd be lucky to make it out alive but, no, it has a more controlled structure & was created by a Norwegian chap; Borge Fagerli (BF).
The first version was developed by BF in 2006 & its premise is that it is "a time-efficient method for maximum muscle growth", i.e. get the same level of muscle hypertrophy in less time.
As a reminder, in general terms, muscle hypertrophy occurs when the muscle cells are pushed beyond their (current) limits so "tear" & the filling of this "tear" with new cells causes the muscle to grow (expand).
So, what are "Myo-Reps" exactly?
In short, they're a variant of "rest-pause" training to ensure you only perform "effective" reps.
The usual plan when weight training is do X amount of sets with X amount of reps, e.g. 5 sets of 12 reps which would equate to 60 reps in total (with "adequate" rest time in between allowing the completion of all reps).
Now, M-R is based on the fact that not all reps lead to muscle growth (hypertrophy) - only those when the muscle is under sufficient stress do & this is invariably at/near failure (when you can no longer perform reps with correct form) so generally the last 1-3 reps of each set.
With M-R, after an initial "activation" (normal) set, you limit the rest time between the subsequent sets so that the muscle fibres are fatigued (stressed) meaning any further reps are (largely) performed in this "hypertrophic window".
As a reminder, in general terms, muscle hypertrophy occurs when the muscle cells are pushed beyond their (current) limits so "tear" & the filling of this "tear" with new cells causes the muscle to grow (expand).
So, what are "Myo-Reps" exactly?
In short, they're a variant of "rest-pause" training to ensure you only perform "effective" reps.
The usual plan when weight training is do X amount of sets with X amount of reps, e.g. 5 sets of 12 reps which would equate to 60 reps in total (with "adequate" rest time in between allowing the completion of all reps).
Now, M-R is based on the fact that not all reps lead to muscle growth (hypertrophy) - only those when the muscle is under sufficient stress do & this is invariably at/near failure (when you can no longer perform reps with correct form) so generally the last 1-3 reps of each set.
With M-R, after an initial "activation" (normal) set, you limit the rest time between the subsequent sets so that the muscle fibres are fatigued (stressed) meaning any further reps are (largely) performed in this "hypertrophic window".
So, basically, it reduces rest time & removes the unnecessary reps, i.e. "junk volume".
Further benefits are said to include putting less pressure on the joints (due to the lower volume) & a greater "pump" (due to the level of oxygen needed by the muscles to perform etc).
In practice, you would complete a full "activation" set of 8-20 reps & then do 5 further "mini" sets amounting to c 25% (to 50%) of the "activation" set after v short rest periods of c 5-15 seconds (or 3-5 deep breaths).
For example, you could do an "activation" set of 12 reps plus 5 "mini" sets of 3 reps, meaning a total of 27 reps - this would be less than 50% of those you'd do with the usual 5x12 approach mentioned earlier (60 reps) (& save significant time between sets).
Similarly, an initial set of 20 reps followed by 5 smaller sets of 5 reps would equate to 45 reps - this would save you a tidy 55 reps from the alternative of doing 5x20.
According to the studies done, this training structure results in the same level of muscle growth but in "70% less time" & with "30% less reps".
Now, we all want to have "balance" so it's worth pointing out that there are some drawbacks with M-R - for example, given the "speed" etc involved, they're not suitable for heavier weights (so are unlikely to increase strength) & they can leave you blowing out your arse (tired) due to the limited rest time.
Also, they're more suited to isolation exercises (biceps curls etc) & bodyweight exercises (push ups etc) - they're not really viable for anything that requires significant set up time etc (bench press etc).
Since most "normal" folk aren't too bothered "why X works", that's pretty much it - for those that are interested &/or want a more comprehensive (scientific) background on M-R, head over to BF's site.
Personally, it's been applied over the past week & a half, so 5-7 sessions, & it's def having a positive impact, both in terms of muscle recruitment & mentally - really feeling the muscles being worked & it's less psychologically draining with the overall time engaged reduced by over 1/3.
So, this here writer will be continuing with M-R for at least another 3 weeks before firming up a view about this Scandinavian "system" so stayed tuned for a update in c 30+ days...
In the interim, those with experience of M-R (or similar methods), bang a comment below to keep the convo flowing.
In practice, you would complete a full "activation" set of 8-20 reps & then do 5 further "mini" sets amounting to c 25% (to 50%) of the "activation" set after v short rest periods of c 5-15 seconds (or 3-5 deep breaths).
For example, you could do an "activation" set of 12 reps plus 5 "mini" sets of 3 reps, meaning a total of 27 reps - this would be less than 50% of those you'd do with the usual 5x12 approach mentioned earlier (60 reps) (& save significant time between sets).
Similarly, an initial set of 20 reps followed by 5 smaller sets of 5 reps would equate to 45 reps - this would save you a tidy 55 reps from the alternative of doing 5x20.
According to the studies done, this training structure results in the same level of muscle growth but in "70% less time" & with "30% less reps".
Now, we all want to have "balance" so it's worth pointing out that there are some drawbacks with M-R - for example, given the "speed" etc involved, they're not suitable for heavier weights (so are unlikely to increase strength) & they can leave you blowing out your arse (tired) due to the limited rest time.
Also, they're more suited to isolation exercises (biceps curls etc) & bodyweight exercises (push ups etc) - they're not really viable for anything that requires significant set up time etc (bench press etc).
Since most "normal" folk aren't too bothered "why X works", that's pretty much it - for those that are interested &/or want a more comprehensive (scientific) background on M-R, head over to BF's site.
Personally, it's been applied over the past week & a half, so 5-7 sessions, & it's def having a positive impact, both in terms of muscle recruitment & mentally - really feeling the muscles being worked & it's less psychologically draining with the overall time engaged reduced by over 1/3.
So, this here writer will be continuing with M-R for at least another 3 weeks before firming up a view about this Scandinavian "system" so stayed tuned for a update in c 30+ days...
In the interim, those with experience of M-R (or similar methods), bang a comment below to keep the convo flowing.
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