Need More Growth? Myorep Match Is The Solution! 

The mental side of having to only push for one set and then just kill yourself to match is a great idea. Really appreciate the way you explained that. Looking forward to implementing this. 🙌

Thanks for giving the shout-out to Borgë, Mike! Not enough people give him the recognition he deserves

If Hamstrings Myorepmatch was a English football club, and it kinda sounds like one, it's anthem would be "You will never walk again"

it’s basically just edging for hypertrophie 😂

I do myoreps on basically all of the exercises you listed, it's amazing. So helpful for arms, absolute destruction on leg extensions.

100% will try this on my biceps, when you mentioned your experience on curls it hit me in the feels😂😂

I have taken a slightly different approach to Myo-reps than DrMike. It might be a bit closer to how Børge Fagerle described it. The first set (I list it as the activation set - activating muscle into the failure approach state) is between 15 to 20 reps. Thus, I need to lower my weights compared to standard 8 to 12 reps sets. Then I add - pre-emptively - a target of 5 x 5 myo-rep sets (mini sets). Thus, it looks something like this -- 20+5+5+5+5+5. So, pick a weight that requires 15 to 20 reps to approach failure. Do the set, take a five breath rest (inhale+exhale = 1 breath) then hit the myo-rep sets. Aim to complete 5 sets of 5 reps. If you flunk out at 3 reps into set 4, you're done. Stop. Try again next time. Progress until you can do the full 5 x 5 series. If you can go beyond 20 reps on the activation set your weight is now too low. Add more weight. If you can't go beyond 15 the weight is too high, Reduce it somewhat. Progression would look like this. Activation set, you reach 20 reps and really have to crank for the last 3 to 5 reps of that. Then take a five breath rest and start on the 5x5 myo-sets. If you say bad things about someone else's mother while completing rep 5 of set 5, you're still progressing. Repeat the series for your next workout. If you can complete five sets of five with relative ease, it's time to increase weight. So, after a weight increase your 'new' myo rep exercise should look like this: Target - 15+5+5+5+5+5. Reality might be 15+5+5+4. Stop, do not over-exert yourself. Work towards 15+5+5+5+5+5, and then aim to get the activation set reps higher, eg. 18 and up to 20. Rinse and repeat. Now DrMike's Myo-rep match approach adds a whole new element to this and I will definitely add this to a routine. Maybe alternate on a weekly basis between Myo-reps and myo-rep match sets. And I think the great thing with myo-rep match sets is that I can actually start with slightly higher weights for the given exercises.

This is such great content. Dr Mike I think you're the greatest science (fitness) educator I've ever seen. Getting into the real nuts and bolts of how to implement it in practice and not just the conceptual idea of it is what makes it so useful. Thank you for all you do, I still can't believe how much free knowledge you just give away. My biceps are trembling in fear as we speak.

I've gained 3cm in my legs by doing myorep matching on leg press. I did it for 6 weeks, doing 25 reps for 3 sets, increasing the weight by 10kg every time I would hit 25 reps on first set. The best leg growth I've ever had.

Synopsis, 1. pick a weight do reps according to rir(insert your number) 2. Keep weight the same and keep the number of reps. 3. Obviously you can't keep the reps the same so rest pause till you get all the reps in. Rest pause is 3 to 5 seconds max Aka Myoreps

Mike…. I just wanna say Thank you for everything u do 😁💪 Amazing stuff like always Keep it up

I love these myorep matches. They are so intuitive and I end up doing them when they make sense and feel right. They've enhanced my training immensly. Thanks Dr Mike.

Im glad you explained this. I've heard you speak on Myoreps before and had an idea of what they were, but this breaks it down so well.

I have not benn this pumped up, euphoric and dopamined in a long time, i was doing 12-20 different exercises at 4-5 sets a workout, i got really lean, lost a lot of muscle, you reminded me to go back to the basics, keep it simple with the movement and amp up the technique, already in the past few days im noticing a big difference in my gains, energy levels and also tge passion for lifting again and not just going through tge motions

I had no one I have been doing myorep match sets unconsciously with machine curls. As the reps got higher on straight sets, I refused to miss my rep target so even if I couldn’t meet 14 in the second set and fail at 10, I’d take a 5-10 sec pause then crank out the last 4. Definitely noticed an insane pump I never got in my biceps prior to doing that

Amazing training strategy, here! I've been employing Myorep Matches in most of my isolation work and am loving it. Never felt much of a stimulus/soreness in my delts and hamstrings until I started blitzing them with this rep scheme. Thanks, Dr. Mike!

Hey Mike I love myo rep sets. I have my own strategy for doing exclusively myo rep sets for biceps. I will do 3 sets per session that biceps are on the menu and they will all be myo rep sets. Within each set, I will allow myself 3 approaches to failure and count the total amount of reps and compare it to last time to see if I'm underperforming. This has worked really well for me and has made my biceps size and strength increase consistently well.

Hey Mike, recently watched one of your old lectures "Resistance training for the competitive athlete" and was wondering if you'd consider making a series for athletes. Similar to what you did for BJJ but big picture concepts that can be applied to athletes in general. Perhaps something specific for endurance athletes (lifting for runners/ cyclists) would be awesome too.

Easily my favorite intensity technique. Great video.

The fact that this info is free amazes me

Have to take a 2 week break from heavy lifting to recover from injuries in my wrist and legs. Might as well treat it as a deload and take this time to implement myoreps into my next mesocycle.

Finally, been waiting for this video for so long 👍

How in the world does this RU-vid channel not have millions of subscribers that’s crazy Dr Mike is the real deal

Did my first side/ rear delts and bicep workout woth my prep match. Sickest pump I’ve had in either . Will check in in 8 months to report on my classic pro level shoulders and biceps .

Learnt so much from Mike in the last 2 months now. Started doing Myoreps and It's improved me so much!

Thank you for the content Mike and RP team!

I was waiting for this video! Great stuff, love the humour! Thank you for everything you are doing for the community! You are amazing!

I know this is an old video now but this is something I’ve been advising people for a very long time but more from a mental perspective for newbies. I work at a climbing centre and new climbers are often keen to improve their pull-ups but often can barely do more than a couple before failing which can be discouraging so my advice has always been to choose a number of sets and reps and ALWAYS hit those numbers no matter how you get them. What I mean by that is start by doing full, normal reps with good technique but as soon as the technique gets bad, do the rest of the reps for that set with some sort of assistance such as bands or even just negatives. Keep tracking how many full reps you’re getting compared to assisted reps and I guarantee you’ll see those full reps increase almost week on week.

I did myorep match this morning with barbell up right rows above my face, super set with dumbbell lateral raises, the middle "90 degrees". All of that has come from other videos you have posted. Literally, into every single set and rep that I performed today I incorporated info you have shared, for FREE!!!!!! Thanks for everything Doc!

cool approach. Myo reps are not ideal and may even be dangerous for free weight exercises like squats and deadlifts. However, they can be incorporated in machine setting even for bigger muscles. Just do them on the last working set but err on the side of caution and dont overdo them. Just two mini sets on the last working set are enough.

Hello. Im from Norway and i have to correct you on myo reps: 3-5 second i dont know where you read that. The original myo reps is: First do a normal set on a exercise 8-20 reps close to failure and stop: Take a break from 20-30 seconds: Perform 3-5 reps and 3-5 times until you have matched the reps you did on the first normal set. example: First 9 reps - 3 reps/20 sec pause - 3 reps/20 sec pause - 3 reps/20 sec pause 12 reps: 3 - 3 - 3 - 3 or 4 - 4 - 4 15 reps: 3 - 3 - 3 - 3 - 3 or 5 - 5 - 5 You could first week do 30 seconds rest, then seconds week 25 and third 20 seconds. Find what you like and optimize it fore you :)

Tried this on bulgarian split squats, leg extensions, leg curls, bicep curls, flat and incline dumbbell presses , rear and lateral delt raises, and upright rows.... I swear to God, I never felt such a feeling before, my muscles are literally destroyed in a GOOD way.

Your humor, sir, is fantastic. I came for the knowledge, but you hooked me with the jokes.

Crazy how just learning your body and doing what feels good and finding what works.... gets great results... been doing this for years, and rotating other intensification methods. Basically Rest Pause stuff. Read the Myo Reps book as well. Another cool thing I do for a spin. Load weight where you think you will fail around 15 reps. Let's say you do 17, now do small rest periods and match those reps. Basically doing another 17 but in a fatigued state. If you failed at 12 initially, again, small rest periods, like 5 breaths, and knock out a couple reps, until you get another 12. Alot of different variations you can do. Alot of those reps are effective reps. Just know some variations will diminish ability to track for progressive overload. Just log the weight you used for initial failure should be adequate.

I tried myorep match set for several mesos to cook my delts with priority arrangement and it WORKS. Thanks Dr.Mike, I am sure LAMBOs are coming to you.

I will start doing these in after my next de-load…on second thought, I’ll start them on Tuesday.

I'm built like a God already I just came here for the jokes 😉

Small calf MFer here looking forward to trying this and seeing if it gets me more growth 👍

There's opportunity to insert a 30-45s clip showing what's being talked about, would make the lesson clearer and video overall more interesting. KEep up the great work!

14:07 To clarify, what Michael recommends for (a really hypertrophy resistant muscle like) side-delts, is the following: 1 straight set first - 15-20 reps (controlled to up straight over head, then SLOWLY down). 1 myorep match set (match the reps of the first set, when failure take a 3-5 sec break before continuing). if fine, next week add +1 myorep match set.

I did them for the first time yesterday on the seated cable bar rows at the end of my workout. I often train to near failure but these basically double your total failures for that exercise - so I liked that. Excellent pump as well.

This goes back to my issues with stimulus. It takes me a few reps to get to proper tension and burn in that particular muscle. If you do this, you will get your set up reps in and then get the burn and tension with myorep use. Works very well with lateral raises and bicep work

I have been experimenting with combining myoreps, down-sets, and Mentzer's heavy duty approach when it comes to rest-pause and rest times. 7 day rest periods.

Definitely going to incorporate this practice into some exercises!

Good job explaining. Rest/pause n myo reps is what I use to break through some plateaus.

Reversed Pyramid training has really helped for me to get optimal stimulation, adding these myreps for some exercises makes a lot of sense.

Fantastic! I’m definitely going to be using this strategy for calves, biceps, side and rear delts. Can’t wait to experience some great gains. 💪

Great video! I have been doing Myo reps, with a good deal of success, and since discovering them… Looking forward to adding this wrinkle as an intensifier.

Myoreps let me go with lighter weights and hit the biceps harder. I thought I had a pump for 2 days until I realized I actually had growth. Favourite curls is the incline bench curls where your arms are behind your body starting at a disadvantage. Big stretch on the bottom. Slow on the decline. Between RP and Jeff Nippard I’ve experienced some of the best growth.

Mind blow. I'm a 30 year mason and it take a pounding to get my biceps a pump, and then they are usually not even sore. Same with side/ rear delts, and to an extent back even. Thanks for this video, I'll give it a try!

Great advice! Thank you!👍🏻

Listened early this AM. Today is my extra day workout: Only 2 sets Triceps, Lats, Back, Arms, Chest. Gave MyoReps a try and enjoyed them. ~ Thanks ~

So myoreps are basically just edging for your muscles. Got it.

I’ve been doing these over past weeks. Pretty intense. Have cut session time in half Today: Chest press 4 sets Decline push-ups 4 sets Lateral raises 6 sets Machine flys 4 sets Triceps push downs 5 sets Preacher curls 7 sets I go for max reps with last set of each exercise My count is 5 deep in and out breaths between sets

Great Video as always Dr.Mike Will implement them in bicep curls , lateral raises and leg extensions

So much good information. I'm looking forward to trying this out (until I actually try it out 🙂). Thanks Dr. Mike!

Just started using these a few weeks ago for biceps, triceps and calves. I haven’t quite found the soreness, but I definitely found the fatigue using these. Glad you touched on doing less reps after several Myo match Sets; my triceps usually give out in the third and fourth sets, so I just can’t squeeze out more than one rep at a time.

complicated, very intuitive tool in the gym. something you generally find on your journey on accident rather than something you can just copy and past. hard to take the data from exactly what you did (unless you video yourself) and very hard analyse and get functional data from it.

Talk about a rabbit hole. Every video gives me another topic to research. Guess I'm hunting for your deloading video next. Also it's a shame the hypertrophy app isn't on google store. The more you talk about it the more I want it

I'll try this on this holiday weekend. Hopefully i'll come out jacked like quagmire from "family guy"

for the dummies like me, would love a video explicitly going through the best exercises to utilize myorep match. I know Dr. Mike touches on it here, but would love a more comprehensive look.

Tibialis, calves, forearm and bicep for some people; rear and side delts are good to myorep matching. -this video.

These made a big difference in my biceps and quads. Ryan Humiston had these in his programs. However, the RP app is better suited for me. I like the ability to train the same body part numerous times a week instead of one death day and then long breaks.

I’ve added these for side delts and biceps once a week in the meso I just designed. I’m looking forward to seeing how they feel!

If the number of approaches to failure are what matters, one might as well go for drop sets...

Gz on 500k mikeooo

Sounds great for me. I have a limited amount of time to train so this will allow me to increase volume without adding full sets. 😊

Dr. Mike, I love all of your content, but this was a next-level tutorial. Thank you for posting this! Five out of five Lambos! 🚘🚘🚘🚘🚘

My new favorite way to train. I hate waiting around. This is so much more fun and intense!

I used to be that guy that spent 3 hours in the gym just for a simple shoulders and aems workout. Not because that's how long training takes but because I just think to much. Implementing MYO rep match sets into my training has made training fun and less daunting from a mental stand point. Just knowing I'm going to be able to get through 4 sets of Tricep Pushdowns in a matter of 2-4 mins and then be done is very conforting and takes the thinking out of it for me. Give it a try 🤷‍♂️ for me it's definitely made training fun again and it's given me much better pumps because of the lack of resting. Doing lead up reps just to get to faliure gets boring from time to time. MYO rep match sets fix that issue.

I've been doing these for a while now but I knew they were called "Myorep match sets" before i saw this video. I just thought "get x amount of reps as if there's a gun pointed at your family kind of set"

Simply gold, thanks!

And Mike Palestine is killing it with these videos, love this Habibi.

Combining this with the partial end of range of motion paradigm feels so good to me; pumps and burn have been excruciating 😅

I myo rep at the end of an exercise. I’ll hit 3x12 on whatever lift, and if I fail early on any of those sets I’ll myorep the remainder to reach 36 total reps no matter what. Goal is to not myorep at all but as I progressive overload it pushes through those sticking points

I was struggling to achieve hypertrophy on my Triceps. I used Myorep Match with some skull crushers on Monday. I was a little tight on Tuesday. ABSOLUTELY COOKED on Wednesday and still a little sore today (Thursday) can’t wait to do them again tomorrow. But I think I’ll just do 3 sets of Myorep Match instead of 5.

We want a video on feeder workouts

I did exactly what Dr Mike said, and I felt things I've never felt before. (In my biceps)

This is certainly great for things like pushups and inverted rows. Thanks, I was looking for how to structure inverted rows. I'ma do 4 myorep sets on them once a week.

i've been doing this without knowing it was an actual thing

this myorep match stuff has helped me start growing and enjoying traing again, even though it fkn hurts

I don’t usually post comments, but this is valuable information. Thanks man

Thanks Dr Mike!! I’ve been doing something kinda different cos i also felt i needed a little bit more out of my sets. I would do 2 sets in the 15-18 rep range but at the second set i implement the normal myorep scheme, for example: set 1 x 17 reps set 2 x 16 reps; then 6, 6, 5, 5, 4 with 10 seconds in between each break This has worked pretty well for me getting that extra straight set in before the myorep set. Sometimes the first set doesn’t feel as good as the second or third set in traditional straight sets so when i do myoreps like this, the connection is way better plus i’m getting some extra volume Let me know what you think!?

i did not realize i had been doing these already. explains why i do like two compound exercises, i don't get any stronger on them, and i just wanna go home.

When I first started lifting, I would follow programs that were more like “routines,” which prescribed just numbers of sets and reps, and I’d just kind of intuitively do these myorep match sets just to “finish the sets.”

been waiting for this

I usually don’t like the idea of myo-reps because they always sounded very arbitrary and difficult to track/program. However, laid out this way, it sounds more appealing. For progression here though, it sounds like it would be the opposite of reps-in-reserve, maybe it would look like: Week 1: 15 reps, 12 reps + 3myo, 11+4myo Week 2: 15 reps, 13 reps + 2myo, 12 + 3myo … Week 5: 15 reps, 15 reps, 15 reps I wonder if this is viable. Also… Mike’s idea of gauging performance/fatigue on the first straight set sounds solid

I've been working similar lately. 'Making light weight heavy' using ladder sets. doing 2 reps then resting 3 seconds then doing 3 reps and resting 4 seconds etc etc all the way up to complete failure (usually around the 10 rep range) then coming all the way back down in reps, 10, 9, 8.... On the way down though resting 10 seconds between and or doing as many baby reps to hit the rep number. I count that as one complete set, of which the most I'll do per exercise is 2 (which feels more than enough)

Can someone please clarify for me? So: - 1st set: 18 reps - 2 min rest - 2nd set: 16 plus 2 reps (3-5 secs rest in between) - 2 min rest - 3rd set: 12 plus 4 plus 2 ( 3-5 secs rest in between) Etc Did i get this correct?

I always thought they were just another intensity technique, I didn't think it was a smart idea to program them in on week one of a meso cycle

Been working these in on my slow growers and they are definitely helping, brutal but definitely can crush the muscles, thanks for for this video for a bit more detailed info on which muscles/exercises it best applies

Going to be starting with the RP app on Monday.

I've been doing this to continue growing after 40 and it's been fuckin fantastic. Big fan of drop sets and myoreps.

In MY day (9 years ago) it was called “Rest-Pause” training and if it was good enough for Greg o’Gallagher it’s good enough for YOU

For those who do myoreps: Do you start these in week 1 of a meso, or do you wait until the final week, or two weeks out, where fatigue is just part of the plan? Seems like the fatigue impact in early weeks of a meso could be counter-productive.

this sounds like the way I used to train when I just started when I was 13 back in '93. I was told 3 sets of 10 and i would do match sets because I thought I had to get the ten reps no matter what. I was the Doogie Houser of Sports Science and I didn't even know it

quick question: if i am at 2 RIR week, following the example you gave, 18 at 2 RIR, then second set 15 at 2 RIR , pause a bit and then 3 but those 3 feels as failure, so isnt this against the 2 RIR concept of that week?

Myorep match summary: Myo reps match is that mini sarcasm dose accumulation in every Dr. Mikes' sentences and thoughts that we all know and love

Let’s say I’m doing Triceps & Biceps (for eg), I’m curious whether it would be “better” to… A. Do supersets (lets say 4x sets of ~15 reps (or as close to 15 with near-failure). (Obviously an inbuilt “rest” of several minutes for each muscle group). B. 4 Myorep sets Biceps (15x4) then same for Triceps. C. Combine A and B for 4 super super sets eg Biceps 15, Triceps 15, Biceps 13(+2 myo), Triceps 13 (+2myo), and so on 🤔

Do you take regular amount of rest after completing each 18s?