Here is all the information you need to know about myo-reps!

And if you dont want to read, you can just check out this video!



What are myo-reps?

Myo-reps are basically a form of rest-pause sets, that allow you to reach failure multiple times in just one set, which will promote more muscle growth.


How to do myo-reps

There is the "proper scientific way" of doing myo-reps, but i wont be talking about that.

Im gonna share with you, how i personally do them, in a way that is much easier to understand and apply.

So here is how it works:

Lets say that you are doing a normal set of like 8 to 12 reps, and on the rep number 10 you reach failure, and you stop.

Thats how it usually goes, right? You achieve failure once, and you end your set, because you cant keep on going.

But thats where the myo-reps come into play.

Myo-reps are basically extra reps after you reach failure.

So when you reach failure, you take like 5-20 seconds of rest, and you crank out a couple more reps, and then you reach failure once again.

That would mean that you reached failure 2 times in a single set.

But you dont have to stop there, you can repeat this cycle of resting for couple of seconds, and cranking out more reps, until you are in absolute hell.

So if you really wanted to, you could reach failure even 5 times in one set.

This really gives the word intensity a new meaning.

One thing that you should do to make sure that you are not just doing a random amount of reps in each set, is to set a specific rep goal in each one of your sets.

So lets go back to the example, where we were doing a set in the 8-12 rep range.

And because we know, that in the last workout, we reached failure on the rep number 10, we can now set our myo-rep goal based on that.

I would generally recommend to add a maximum of 5 extra myo-reps, because if you have truly reached failure before the myo-reps, you wont be able to do more than 5 more extra reps after that anyway.

So the rep goal for each one of our sets on this exercise will be 15 reps.

So after you reach failure in the „normal way“ on for example the rep number 10, you take 5-20 seconds of rest, and you begin the myoreps.

And because we set a rep goal of 15 reps for this exercise, we will keep on doing myo reps, until we reach that number.

It doesnt matter how many small rests you have to take in between, you are going to continue, until you reach that rep goal, even if that means taking a small rest after each myo-rep.

Its going to be hell, but thats what you have signed up for, so enjoy.

The cool thing about setting a rep goal for the myo-rep sets, is that you can then clearly track your progress.

For example if you performed like this in week 1:

And like this in week 2: 


You actually still progressed, even though the total amout of reps is still the same.

Thats because in week 2 you managed to do it with one less rest break in between than in week 1.


Which is a real form of progress.


When to NOT do myo-reps

Myo-reps are not suitable for heavy compound lifts in the lower rep ranges.

I mean..Its pretty self-explenatory that you wont be doing myo-reps when you are for example doing a heavy squat.

Imagine that after you reach failure, you just stand there with like 400 pounds on your back, waiting to get a couple of myo-reps in...thats simply not gonna happen.

I personally love doing myo-reps on the seal row, thats where i mostly use this technique.


A very essential thing that you have to keep in mind, is that you cant just do myo-reps on every single exercise in your doesnt work like that.

It would just completely annhilate you.

I would recommend just picking 1 exercise, maybe 2 if you really want to suffer, but thats up to you..

And also, you will not be able to handle doing myo-reps for like a year straight, its something that you do for a bit, and then you stop, and then maybe after a while, you can start over again.

Myo-reps are VERY taxing, so you should be careful!

I rememer when i did myo-reps for the first time in my cooked me so hard, that the rest of my workout was basically ruined, and i was then sore for like a week straight, so proceed with caution!


And the last thing, that goes without saying, if you are a beginner, you should definitely not do this, because it will do you more harm, than good.

But if you have been working out for a couple of years, and you want to know, how it really feels to be in hell, definitely give it a shot!


Try applying all of this knowledge to your training plan, and im sure that you will see much better results..or you can just try one of my training plans!

And if you still have any questions about this topic, or about anything else that is related to bodybuilding, join my Patreon, and i will answer all of your questions!


Back to blog