![]() ![]() ![]() 3 Look at your Auto-Pause and Press to Pause settings.1 How to stop the Workout app from pausing your Apple Watch workout.Of course, you can also just do a normal workout using myo rep sets.Īnyway, if you have any experience with this type of rest-pause or myo-rep set training, I’d love to hear about it. I don’t get injured, I get a nice strong stimulus package sent to my muscles, and I have plenty of time to do the things I love doing throughout the day. And I’m really feeling each one, and then I’m done. How I’ve been using them as microworkouts:ġ0:00 am, push-up myo rep set (20/5/5/5/5/5)ġ2:00 noon, trap-bar deadlift myo rep set (12/3/3/3/3/3)Ģ:00 pm, pull-up myo rep set (10/3/3/3/3/3)ģ:00 pm, dumbell reverse lunge myo rep set (20/5/5/5/5/5)Įach microworkout takes about 5 minutes, if that. Each myo rep set is an individual microworkout. If you want to incorporate these types of sets, I would really recommend using them as microworkouts throughout the day. That’s where the adaptations come from and it’s why you can keep pushing through the pain: the pain is localized. Your heart rate will go up, but the main part of you that fatigues is the muscle itself. This is not high intensity interval training or sprinting or Crossfit-style metabolic conditioning training where your entire body is exhausted. The real beauty of this is that you don’t get systemic fatigue. If you’ve been hitting 20 rep opening sets, increase the weight and go from there. If you’ve been hitting 3-rep mini-sets, progress toward 4 and 5-rep mini-sets. Repeat 4 times, or stop when your reps drop by 1.10-20 reps (to near failure) for the overload set.You can use any rep scheme as long as you stick to the basics: These indicate that you have really hit your muscles hard.ġ5/4/4/4/3 - Once the rep count drops by 1 and you can only do 3, you stop.ġ6/3/3/3/3/3 - Once you hit 5 mini-sets, stop.Ģ0/5/5/4 - Once the mini-set rep count drops, stop.īut those are just examples. If you do one less rep during a set, stop. Complete three more “mini-sets” with the same number of reps and rest periods if you can. ![]() Do the same number of reps you just did in the previous mini-set. Do 3-5 reps.Īll these reps will feel hard, or you’ll “feel them.” Again, almost to failure. This should be a 10-15 second rest or so. This is your overload set or “activation set,” where you hit the point of full muscle fiber activation and engagement. ![]() Do 10-20 reps, stopping at failure or 1-2 reps short of failure. High weight, low reps are great too, but they don’t tend to trigger the “burn” like higher reps do and as such aren’t as suitable for myo rep training. Here’s how it looks: Choose a moderate-light weight.Ī moderate to light weight is ideal because you want to accrue enough volume to really start activating and engaging the muscle fibers. Myo reps focus on extending full muscle fiber engagement by starting with an “overload set” and following up with mini-sets, taking very little rest in between so your muscles stay fully engaged and you can squeeze more effective reps into your workout. And if that describes you, you’re probably already doing something similar. You have to really love training to do high-volume, high-intensity lifting. It takes too long, it’s too hard, and it requires too much discipline and drive. One way is to just do high volume sets-to just lift a lot of weight over and over and over again. What if you could extend that tension and that engagement and pack more “effective reps” into your workouts? Those reps are where the most muscle tension is occurring and where all the muscle fibers are truly engaged. Those last 4-5 reps where you start feeling the burn, where the weight begins to move slowly. But when you lift this way, the only truly hard reps are the last few of each set. The way most people lift weights, they’ll lift a moderately heavy weight for 5-12 reps, rest for a couple minutes, and do another set. ![]()
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