Minimum Viable Pump

What is the Myo-Reps Protocol?

The high-efficiency training method that delivers 3× the muscle growth stimulus in one-third the time

Reading time: 8 minutes

Key takeaway: 1 activation set + 3-5 mini-sets = the hypertrophy stimulus of 3 traditional sets

Created by: Borge Fagerli (Norwegian strength coach)

What Are Myo-Reps?

Myo-Reps is a training intensification technique developed by Borge Fagerli that dramatically increases training efficiency for hypertrophy (muscle growth). The protocol consists of:

  1. Activation Set: 1 set performed to near-failure (typically 10-20 reps at RIR 0-1)
  2. Brief Rest: 5 seconds to catch your breath (literally just count to 5)
  3. Mini-Sets: 3-5 additional mini-sets of 3-5 reps, each separated by 5-second rests

The entire sequence takes about the same time as ONE traditional set, yet provides the hypertrophy stimulus equivalent to 3 conventional sets.

The Science: How Myo-Reps Work

Myo-Reps leverage fundamental exercise physiology principles:

Motor Unit Recruitment

Your muscles contain motor units—bundles of muscle fibers controlled by a single nerve. Larger, more powerful motor units (Type II fibers) only activate when smaller ones can't produce enough force. They're recruited progressively as you near failure.1,2

Key Insight:

The activation set recruits ALL your motor units, including high-threshold Type II fibers. Once recruited, they stay recruited for 15-20 seconds even after you stop lifting.3,4

Maintaining Recruitment with Mini-Sets

The 5-second rest periods keep all motor units active. The mini-sets continue loading those recruited motor units without accumulating excessive metabolic fatigue. You get:

  • Maximum motor unit recruitment (from activation set)
  • Sustained mechanical tension (from mini-sets)5
  • Minimal systemic fatigue (short total duration)
  • High time efficiency (3× stimulus in 1/3 the time)6

Step-by-Step: How to Perform Myo-Reps

Step 1: The Activation Set

  • Choose a weight where you reach failure (or very close) between 10-20 reps
  • Perform the set to RIR 0-1 (at or one rep from failure)
  • Control the tempo—don't rush through reps
  • Stop when you know you can't complete another rep with good form

Step 2: The 5-Second Rest

  • Immediately after completing the activation set, rest for exactly 5 seconds
  • Take 3-5 deep breaths to partially clear metabolites
  • Stay in position—don't put the weight down if possible
  • This brief rest is critical: too short and you can't perform mini-sets, too long and motor units deactivate

Step 3: Mini-Set 1

  • Perform 3-5 reps (typically fewer than your activation set)
  • Stop when you feel you could only do 1-2 more reps
  • Rest another 5 seconds

Steps 4-6: Mini-Sets 2-4

  • Repeat the mini-set → 5-second rest cycle 2-3 more times
  • Expect rep counts to decrease slightly (5 → 4 → 4 → 3 is normal)
  • Maintain good form—if technique breaks down, stop
  • Total mini-sets: 3-5 depending on the exercise and your tolerance

Complete Myo-Reps Example:

Activation: 15 reps @ 40 lbs (RIR 0)
[5 sec rest]
Mini 1: 5 reps @ 40 lbs
[5 sec rest]
Mini 2: 4 reps @ 40 lbs
[5 sec rest]
Mini 3: 4 reps @ 40 lbs
[5 sec rest]
Mini 4: 3 reps @ 40 lbs

Total time: ~90 seconds | Total reps: 31 | Effective stimulus: 3 traditional sets

Best Exercises for Myo-Reps

Myo-Reps work best with isolation exercises that don't produce excessive systemic fatigue:

✓ Excellent Choices

  • Lateral raises (side delts)
  • Cable flies (chest)
  • Leg extensions (quads)
  • Leg curls (hamstrings)
  • Cable curls (biceps)
  • Cable pressdowns (triceps)
  • Calf raises
  • Abdominal crunches

⚠ Use with Caution

  • Dumbbell rows (moderate systemic fatigue)
  • Romanian deadlifts (lower back fatigue)
  • Overhead press (requires stability)
  • Close-grip bench press (form can break down)

✗ Not Recommended

  • Squats (too much systemic fatigue)
  • Deadlifts (too much systemic fatigue)
  • Barbell bench press (safety concerns near failure)
  • Heavy barbell rows (form breakdown risk)

Rule of Thumb:

If an exercise makes you breathe hard or taxes your whole body, it's not ideal for Myo-Reps. Stick to exercises where the limiting factor is the target muscle, not your cardiovascular system or grip.

Benefits of Myo-Reps Training

Extreme Time Efficiency

Get 3× the hypertrophy stimulus in 1/3 the time compared to traditional straight sets

High Motor Unit Recruitment

Maximizes recruitment of Type II muscle fibers responsible for growth and strength

Reduced Systemic Fatigue

Short total work duration means less cardiovascular and CNS fatigue

Mental Focus

The intense, brief nature keeps you engaged and eliminates workout boredom

Metabolic Efficiency

Accumulates enough metabolic stress for growth without excessive pump that impairs form

Perfect for Accessories

Ideal way to train smaller muscle groups (side delts, biceps, triceps, calves) efficiently

Common Mistakes and How to Avoid Them

Mistake #1: Activation Set Too Light

If your activation set is at RIR 3-4, you're not recruiting all motor units. The mini-sets won't be as effective.

Fix: Push the activation set to RIR 0-1. It should feel genuinely hard.

Mistake #2: Rest Periods Too Long

Resting 15-30 seconds defeats the purpose. Motor units start deactivating after ~15-20 seconds.

Fix: Use a timer or count "one-one-thousand, two-one-thousand..." Stick to 5 seconds strictly.

Mistake #3: Too Many Mini-Sets

Going beyond 5 mini-sets turns Myo-Reps into a pain tolerance test, not an efficiency technique.

Fix: Stop at 3-5 mini-sets. If you can do more, your activation set was too light.

Mistake #4: Using Myo-Reps for Everything

Myo-Reps on squats, deadlifts, or bench press is inefficient and potentially dangerous.

Fix: Reserve Myo-Reps for isolation exercises and light-moderate compound movements.

Sample Myo-Reps Workout

Here's an upper body accessory workout using Myo-Reps (15-20 minutes total):

Exercise 1: Cable Lateral Raises (Side Delts)

Activation: 18 reps @ 15 lbs (RIR 0)
Mini 1: 5 reps [5s rest]
Mini 2: 5 reps [5s rest]
Mini 3: 4 reps [5s rest]
Mini 4: 3 reps
Rest 2 minutes before next exercise

Exercise 2: Cable Flies (Chest)

Activation: 14 reps @ 30 lbs (RIR 1)
Mini 1: 5 reps [5s rest]
Mini 2: 4 reps [5s rest]
Mini 3: 4 reps
Rest 2 minutes

Exercise 3: Cable Curls (Biceps)

Activation: 12 reps @ 50 lbs (RIR 0)
Mini 1: 4 reps [5s rest]
Mini 2: 4 reps [5s rest]
Mini 3: 3 reps
Rest 90 seconds

Exercise 4: Cable Pressdowns (Triceps)

Activation: 15 reps @ 60 lbs (RIR 0)
Mini 1: 5 reps [5s rest]
Mini 2: 4 reps [5s rest]
Mini 3: 4 reps [5s rest]
Mini 4: 3 reps
Done!

Total workout time: ~18 minutes | Effective volume: 12 traditional sets worth of stimulus

Programming Myo-Reps into Your Training

How to integrate Myo-Reps effectively:

  • Compound exercises first: Start workouts with traditional straight sets for squats, deadlifts, presses
  • Myo-Reps for accessories: Use the protocol for isolation work at the end of sessions
  • 1-2 Myo-Reps blocks per muscle: One activation set sequence provides enough stimulus; don't overdo it. While local muscle fatigue is lower, you're still accumulating training stress.
  • Frequency: Can be used 2-3× per week for the same muscle group. While systemic fatigue is lower than traditional sets, the metabolic stress is still significant—monitor recovery.
  • Progression: Add reps to activation set or mini-sets before increasing weight. Aim to increase total reps across all mini-sets over time.

Try Myo-Reps with Minimum Viable Pump

MVP automatically incorporates Myo-Reps into your accessory work when appropriate. The app handles all the timing (5-second rest periods), rep tracking, and progression for you. Just focus on lifting.

Learn More About MVPRead FAQs

Scientific References

  1. Henneman, E., Somjen, G., & Carpenter, D. O. (1965). Functional significance of cell size in spinal motoneurons. Journal of Neurophysiology, 28(3), 560-580.
  2. Enoka, R. M., & Duchateau, J. (2008). Muscle fatigue: What, why and how it influences muscle function. The Journal of Physiology, 586(1), 11-23.
  3. Burd, N. A., et al. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of Physiology, 590(2), 351-362.
  4. Sundstrup, E., et al. (2012). Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. Journal of Strength and Conditioning Research, 26(7), 1897-1903.
  5. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
  6. Fagerli, B. (2016). Myo-Reps: A high-efficiency training method for hypertrophy. Personal communication and coaching methodology.

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