What is the Myo-Reps Protocol?

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

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

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 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

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.

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.