💪 Important Reminders: 1) Get your free custom fitness program at www.SeanNal.com/custom 2) Use discount code TH-cam15 to save 15% off your first order at www.RealScienceAthletics.com 3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.
@@Acidreflux18 Go to The link, he also has an ebook for free. In short, keep it the same. These are not drop sets. Finish your normal set. Take 3 deep breaths and go again. Repeat until you cannot complete the same number of myo reps as in the first mini set or when you get to 5 mini sets.
Im going to be honest, it feels like you're going back on what you've been saying, because this wasn't talked about in your fitness plan. also, the title sounds like a v shred add. Still, im willing to give it a try.
I just lift till a little before failure, never got a rep goal rest goal set goal. I always just go by effort put in. Whatever effort I feel like for the day, I just push myself and I've made good results. I don't even do certain exercises I just do whatever machine or exercise I feel like for that day lmao. I'll do upper body almost every day then leg day some days only so I can still do cardio. My job is physically taxing so I can never do a set ammount of working out, it's always different. I always just spend around 1-2hours in the gym 6 times a week and fully push myself, I enjoy it. Could probably make more progress doing it properly but I am pretty happy with my progress and from all the workout videos I've seen, especially this one It seems like it doesn't make much of a difference anyway
Yep. No lunk alarms. I can grunt all I want! Plates go back where they belong. Don’t have to wait to use the equipment. No music unless I want to hear it. And I can wear what I want. And no talking. And I live in a one bedroom apartment, and fit a TDS lat pulldown machine, titan preacher bench, titan tricep machine, all in my bedroom!!!
Have used this method before & it works. 💪 In the end, it’s all about getting in the effective reps in every working set or you won’t make much (if any) real progress if you’re beyond the beginner phase.
So could this be used for all muscle groups ? Why would I do any other rep ranges if this works better ? I am considering changing my 4x8 to this but want to make sure I don't waste my time doing it with all my muscle groups.
@@skatetodeath666 I hope you don’t mean you strictly do 4x8. If you can do 8 in the last set, you could have done like 15 in the first set, so your first set was just junk reps. Lots of material on this on the TH-cam’s.
@@skatetodeath666 at least close to max. But do a more research first. Looking way back in my log, when I was waiting 2-3 minutes between sets, i did overhead press with 40 lb dumbbells x 12 reps, rest, then 6 reps, rest, then I reduced weight to 35lb, and did 6 reps. Don’t risk injury by pushing things too close to failure, as a beginner. Watch more videos.
Thanks dude. I'm from Brazil. you're one of the only ones here on TH-cam that gives us good training tips, not bullshit most other training channels talk about.
Just tried a workout on shoulders which I have never been able to punish, no Doms, no pain, some growth over a couple of years! Using this method, my shoulders are aching like mad! Love the feeling your getting the most of a session and not wasting time! Thanks for the tip Sean!!!!
Thank you for this info. I am near 70 yrs old, and I am always interested in learning new ways to lift weights and build muscle. Variety is key for muscle stimulation. Appreciate you !!
So I’m training for years, and never did this. I can tell you that this actually works. Muscle pain does not say everything, but I didn’t have it like this in a very long time! Great advise.
Once again we are fortunate to be tutored by, Sean Nalewanyj. Sean is a treasure of hypertrophy knowledge, and a Master of the Barbelle and other forms of Resistance Training. And, he very generously shares his expert knowledge with All of us. In many instances, an exercise enthusiast would have to pay a Personal Trainer a "Good Dollar" to receive the advanced instruction that Sean so generously gives to us, free of charge. So, my sincere and heartfelt THANK YOU goes out to Mr. Sean Nalewanyj. Well done, Sean... Bravo!
🎯 Key Takeaways for quick navigation: 00:00 💪 *Efficient Muscle Building Method* - Introduces a training method for building muscle more efficiently with fewer total sets and reps. - The technique is called "multi-rep rest-pause," involving performing reps, resting, and repeating within one extended set. - The goal is to achieve comparable muscle-building results with less overall training volume. 03:29 🔄 *Theory Behind Multi-Rep Rest-Pause* - The last few reps near failure trigger muscle-building processes, termed effective reps. - Multi-rep rest-pause focuses on these effective reps, eliminating less impactful "junk reps." - Compares it to a drop set but with weight consistency and brief rest periods for higher-quality reps. 04:55 🏋️♂️ *Recommended Rep Range* - Aim for at least 10 reps in total across all three attempts in the rest-pause sequence. - Personal experience suggests hitting about half as many reps on the second attempt and slightly fewer on the third. - Caution against using this technique on major compound lifts due to potential safety concerns. 06:34 🎓 *Target Audience and Benefits* - Geared more towards intermediate to advanced lifters. - Advises beginners to stick with straight sets or use the technique on isolation exercises with caution. - Useful for those with time constraints or aiming to accumulate more training volume efficiently. 08:42 🔧 *Effectiveness and Toolbox Approach* - Effectiveness comparable to straight sets, and personal success with consistent muscle growth and strength. - Recommended keeping overall workout structure basic but sees multi-rep rest-pause as a valuable tool in the training toolbox. - Acknowledges the technique's inclusion in training cycles like "dog crap training" for specific purposes. Made with HARPA AI
Gave this method a try during my shoulder workout earlier today and I definitely felt it. The emphasis on short rests along with eliminating "junk reps" gave me a burn on shoulders I haven't had in a while. I'll be sure to incorporate it occasionally with other parts.
I think I will do this whenever I am experiencing one of those days where working out feels like a drag. At least I will get some work out with a shorter time. Thanks Sean.
What I love about Sean's channel is the no BS. I am a guy who in terms of lifting is at most an intermediate, with a good solid year behind me (having done some complimentary weight training in my youth) but have found that focussing on low range heavy compound movements my body has started to break down (as a 45 year old with previous shoulder injuries from boxing and knee injuries from football/soccer) no matter how much I focussed on mobility and technique. I just haven't had the same problem regarding higher rep work and the metabolic stress doesn't seem to have the same detrimental effect that some say it will. I have been using drop sets and myoreps with full body workouts (other than deadlifts which I always do in strict 6-8 rep) and have really seen results, with a bit more DOMS, for sure but reduced joint pain). Train smart, with the correct number of sets per body part but most importantly as long as you don't half ass your workouts and train at least close to failure and you will get there, just takes time and whilst enjoy is not the word (workouts should test you) you will be more likely to stay consistent if you avoid training in a way that hurts or you just hate.
I'm a huge fan of this type of training. I've been doing leg extensions, side laterals, and pretty much all of my calf work this way for a couple of years now.
@@JohnDoe-id5ih mine do...the shorter the rest the better...always close to failure...dip belt,put as much weight as possible and calf raise the shit out ofem...
I love this technique. I've been using it for a couple of months, and I get through me entire workout in about 90 min versus three hours previously. What I also like is that it really gets my heart pumping; I feel like I'm getting a fairly good cardio workout in addition to the muscle-building effect. Can't believe I used to waste around 2 minutes per set just waiting for my body to recover before launching into the next "junk" reps !
I like this! It reminds me of Mike Menzer's Heavy duty, he basically claimed that one could also use pre-exhausting techniques followed by working sets and most forms of extended sets including drop sets 21s or even isometric holds
After watching this video, I incorporated a myo rep set into each of my training days for a month. Altho I did seem to gain about twice the muscle during that period compared to my normal rate of growth, I found that I began to become extremely fatigued. To the point where I barely had the energy to eat, couldn't sleep, and wondered if I had something wrong with my heart. Since discontinuing them I've returned to normal. So just a word of caution, I wouldn't do these everyday. They seem to really stress your central nervous system.
Yep intensity techniques get pretty intense. I use them a lot but I haven't felt the side effects yet. Check out RP strength talk about myo reps for more info.
@@zooner7256 I'm also interested to learn that. I did this on bicep once to experiment but I didn't know how it fits my routine. From watching this it seems to imply replacing your sets with this
@@Reliant1864 there are a few considerations. If you have a body part that you’re personally able to train often, then you could do this on your last set like you would a drop set. These are usually biceps, side delts, or calves. It’s really great for when you’re short on time or if you’re on vacation. In both scenarios, instead of grinding out heavy bench presses + incline press, you could do myorep incline presses and flyes with a lower weight. Because it’s very fatiguing, if you currently train in a programmed mesocycle, you can add these methods as an intensity technique towards the end of your mesocycle, before a deload. For example, 6-8 weeks of consistent training, getting closer to failure each week. On the last week or two, go to failure or 1 RIR & use myoreps on your last few exercises. Check out the video by Mike Isratel on Renaissance Periodization called Advanced Hypertrophy Concepts | Hypertrophy Method Variation
learning about fitness reminds me of when I went to college and first took music theory. I'm constantly having these moments were I'm like "oh, that's what that thing I've been doing is called." Thanks for the video. Now I now the name of what I've been doing on days I'm short on time.
Good timing on this video as after 12 weeks I am ready to change my routine up. I generally focused to heavier lifts last 12 weeks but I am ready to shift to more athletic type of work that includes lifting but as well as running sprints and hill, kettlebell work, battle rope etc. These might work in nicely.
There was a video Sean made a while back about how longer rest time is better for muscle growth. I'm just confused on which I should more so stick with. Not saying he's click baiting or wrong
I've been working out for some time now, and accumulated some good knowledge on fitness but, this is the first time I've come across this technique. Awesome tip Sean.
Had to come back to this video to say thank you. I kept this gem in the back of my memory bank in case I ever needed it. I use it a few times to give my muscles a jolt every now and then next to super sets but today it came in handy when I got to the gym roughly an hour before closing. I was able to do my full body routine in less than an hour with a better pump than usual. I’d have moved my session a day over otherwise. Thanks again.
Very interesting, i did this training by the Kelei program, a pretty rad banned dude on the bodybuilding forums that made routines about 10 years ago. I had some great gains, but then i broke my leg. Very enjoyable training as well because you are going quite hard. Now after seeing this video im going to train this way again, first finish my current program of 3 months.
Sooo useful for homeworkout with bands. I've gotten pretty big just by those and some bodyweights cos i've been consistent with it doing high frequency and always pusing close to failure each set but the number of reps it takes to reach near failure is getting pretty boring now lol
YES!!! This is how every set should be done! When pro BBs say they only do one set per exercise, it’s a Tom Platz set, where initial failure is just the beginning! Keep pushing!
You write too good to be true titles but then actually back them up with evidence showing they are true. I have yet to find any other fitness youtuber who is this down to earth and honest. Keep it up man your awesome! 💪🤟
I've been doing this unintentionally for like 2 years lol. I can't really compare it to a baseline since I haven't recorded anything but anecdotally I can say it seems to work pretty well, and feels natural to me
Great video as always. Specially liked how you mentioned how this is a nuanced topic instead of just declaring this as the smartest or the most time efficient or any of the other absolute assertions that plague the fitness industry. Thank you, Sean.
Good advice.. I have been doing something similar by doing first set of curls with 25lb DB, followed immediately with set of 15lb DB until failure. I do 2 sets of this.
I just tried myo reps with dumbbell curls/kickbacks supersetting with close grip bench. Felt amazing. Waiting to get heavier dumbbells so this will help! Adding to my toolbox of things i like to do. Pauses, drop sets, ToT, pyramids ect. Thank you for your videos
I used this technique recently, and it's so effective that i really wish i knew it in my early days of training. It's also a really good tool if you are short on time with your workout. Great video as usual 💪
@@shamirirfan2738 i recommend you keep doing the same weight first until you can't do good form with it, then continue as a drop set style if you want.
Bro, I am huge fan of your videos for some time now. But this one here really really helped me a lot. I've been struggling to achieve muscular failure, especifically for my biceps workout, but with this I've truly felt my muscles working to their full power. Normally I would feel the pump, the burn, and feel "ok, I think made it", but next day I would feel I didn't work those muscles at all (unlike other muscles). But now, with these myo reps, now I felt true mechanical failure when doing my workout, and a day after, my muscles letting me know they worked. Thank you Man! Greetings from Chile
I use this all the time. In my first certification, my instructor rightfully told us the last set is the only one that counts because it is where you reach temp muscle failure. As I use 4-5 sets, all but the last set is ALWAYS the thorough warm up for the last set. In my case, I have muscle strength but lack muscle endurance. So I dropped the weight and raised the reps. My final set is 12 reps of 75% of my max, which allows for muscular endurance. His explanation is entirely logical regardless of the formal schools and additional letters around his name. He is ALSO clearly spoken, making him approachable and easy to learn from. Thankyou.
@@LaCajunWash Now improved what is learned. I have increased to 20 reps with the same 75%. I use 180 while I weigh 243. The trick of the trade is all the reps. first; 24 any way you can manage. then 12 sets of 2, 8x3, 6x4, etc. you reach 24 reps, but in larger groups; muscular endurance. ME is far more powerful because it incorporates the entire muscle fiber instead of power using a small section. This is also why it is far easier for distance runners to train for speed.
I am a novice lifter and am going to try these. my father was a bodybuilder that transitioned to powerlifting and taught me a lot of lifting tips and techniques when I was younger.
The way he describes integrating this with drop sets is exactly how I’ve been working out recently without doing it intentionally. The first few sets at higher weights are kind of a warm up and to get my muscles tiring out and then the first set of the drop is higher reps to get any extra reserve out before I start pushing to failure on each drop
I used to do something similar: but instead of doing 3 reps, I switched to a lighter weight at the end of the last set and made 8 reps, rested 10 secs and made another 8, rested another 10 seconds, and so on until y felt the burn and exhaustion. It’s actually a great way to take the muscle to the limit without risking to get injured.
Sea this is exactly what Athlean X is always preaching. I changed my approach after watching you, as you've always been clear that gains come from maximising intensity and taking proper rests between sets. Now I see this and am pretty confused. Would I be better off doing this then? btw I am not a troll I have been watching you for months and never said anything negative before but now I am not sure what to think.
It is effective bro , it cause more damage to all muscles fibers People just call it differently , myo reps , rep pause sets etc etc etc , the method are the same It is works wonder and the pump after it too , nasty af 😂
Thanks for this Sean. My question is that it looks to be very similar to a multi drop-set technique, except maybe taking that 5 breaths between the drops. Doing 3 drop-sets (or going down the rack) until failure for each one.
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This looks super interesting, I'll definitely try it out. Thanks, Sean!
Done rest pause and super sets. To say this system is time saving might only sound like a quicker way to finish your work out , or even a lazy way . But i tried this for the first time. It`s amazing. Great pump in half the time.
I've been using this method for every set since Covid times when training at home and eventually carried it into the gym, just didn't know this is what it's called. I have a great physique (for a natural) or so I've been told and I genuinely credit this approach for that. However, your number of variations will be cut in half simply coz you'll be too exhausted after 2 or 3 variations but like they say - Quality over Quantity. Plus the results are great so yeah, I can vouch for myorep methodology
I exercise for physical fitness not necessarily for strength or hypertrophy. I've found a lot of success with the short rest/back at it for a few. I also had success using my weight lifting sets in a circuit (one set each) with mobility exercises for different body parts, in between. If I line the exercises up appropriately, I can get in three sets of each exercise I want without the warmup, and still get my mobility in, with a lower total time spent in the garage.
I get it. I'm gonna do MYO Reps for isolations because I don't actually enjoy doing isolation movements much. Compound movements are my thing. So, instead of having a dedicated 3 set each for 2 or 3 isolated muscle group like a bicep or rear or side delt on a push-pull day or simply having a dedicated day for such muscle group, I'm gonna perform MYO reps for them. They're gonna grow from compound movements to a degree and throwing a bunch of MYO Reps might do the trick for a complete workout and save my time and productivity in the gym. Thanks.
Yep use this and others much like it quite often. Mostly right at the end ofd the exercise to really burn out. Keeps things interesting and does work well. All out effort does a body good. Mind also!!
Hi Sean Great informative video. I've learnt a lot from you, especially when you flim yourself doing what you're explaining thank you an please keep up the great work my brother🙏
This is brilliant … and have probably done this by accident in the past by accident when I’ve been rushed for time or in gym with poor equipment( like on holiday) and wondered why the hell I ached so much the next day ! This is really interesting take on a different technique for me to implement ( as well as the rep pause method you suggested ) as I have 30 years of training behind me ( I’m 55 now ) and so “ junk volume” is something quite frankly is I need to avoid (wear and tear volume ) … but also like you say not the entire time .. just intermittently include it .Thanks Sean 👍🏻
How about pyramiding down, with no rest, all the way to an empty bar/rack? I usually do two sets, one activation/warmup where I go to what I call a 'pseudo' failure first, then rest 4-5 minutes waiting for almost a full recovery and feel the strength come back. Then do a one mega pyramid-down set. Setting the weights, grabbing lighter dumbbells, or adjusting the machine usually counts for that 3-4 breath mini break. I get weird looks towards the end where I am grunting and popping vessels on my forehead trying to squeeze out that last curl with a pink 1lb dumbbell...
I basically do something like this on cable machines with chest crossover, reverse flys, etc. Start heavy and do a dropset. Reduce the weight by moving the pin one plate, do another dropset. Repeat for 7-10 sets.
Steve Shaw has something like this in his Massive Iron 5x5 (e.g. do 50 reps of lateral raises without setting the weights down, take small rests when needed)
Yes as for dropping the weight and keep going is something derek from mpmd recommended for Lateral raises called surfing the rack that's where I learnt it and I guarantee is extremely effective 👍
Even though I am personally a fan of myo reps, drop sets (especially on machines and cable exercises) works even better for me. In my experience if you are resting very short periods of time, local muscular fatigue and is usually pretty high (even on small muscles like biceps), therefor droping the weight and by that being able to get in more reps = more volume = more muscle growth (sounds a bit like bro science but it really makes sense) As I said, I dont hate myoreps, they definitely work, in my opinion drop sets are just more "effective". Check out some Mike Israetel videos where he discusses advanced training tools, he goes really into details here.
Myo rep sets, by having one high rep set, then alternate between resting and doing 3-5 reps. Don't do on compound, more for isolation when strapped for time and you want to hit a specific muscle
I think myo reps can also be very useful when you don't have access to heavy weights, like when you're stuck in house with lighter dumbells and gyms are closed
Thank you, I will definitely try this, I am always looking at ways to keep workouts short but sharp, this a great adaption to the rest-pause overload technique. Great info video.
Thank you! My workouts usually last around 2 to almost 3 hours. With work and trying to have a life, I just dont have time for it. Going to give Bio Reps a go, and see if I can get everything done more quickly.
I love myo reps. I have a whole program using it and similar training techniques that I rotate in throughout the year. It's a great way to change up training to keep it interesting, and when used sparingly, the body responds really well to it.
💪 Important Reminders:
1) Get your free custom fitness program at www.SeanNal.com/custom
2) Use discount code TH-cam15 to save 15% off your first order at www.RealScienceAthletics.com
3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj
P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.
Can you give Borge Fagerli credit for the protocol and defining the science borgefagerli.com/myo-reps-in-english/
Should we alter the weight when switching from activation set to mini sets? Like using a heavier load for mini sets? Or should the weight remain same?
@@Acidreflux18 Go to The link, he also has an ebook for free. In short, keep it the same. These are not drop sets. Finish your normal set. Take 3 deep breaths and go again. Repeat until you cannot complete the same number of myo reps as in the first mini set or when you get to 5 mini sets.
@@ericjg1472 thnx bro appreciate it.
Im going to be honest, it feels like you're going back on what you've been saying, because this wasn't talked about in your fitness plan. also, the title sounds like a v shred add. Still, im willing to give it a try.
That’s seems like a much better idea than threatening my muscles with a gun.
Lmfaoo......I can just imagine how that would go, FBI OPEN UP! IT SEEMS THAT MR BICEPS HASNT GROWN AN INCH BIGGER, YOU'RE UNDER ARREST
“I COMMAND you to GROW!!” - CT Fletcher
@@NotAP05 They will! Just give me 22 more days!
@@JustcallmeGnarly22 Shirts will be hugging you tighter than your SO ever did, GUARANTEED! 😉👍
Just play the megadeth song: the threat is real.
Most people: I'm working out
Sean: I'm threatening the existing capacity of my muscles
That's the whole point...
Literally did this 2 days ago by accident. Don’t even know why, just wanted to see how it felt I guess. Felt good 💪
I just did this yesterday lol and then the video came up today 💀 crazy
That’s what she said
i did this by accident yesterday aswell 😭
I did the same thing. I’m watching this two hours after I tried it out on accident
Literally just did this last week and a week later boom the video
Great video man! Using this method very often when training during holidays and travel. Definitely felt the metabolite build-up.
Please be sure to give Borge Fagerli the credit!
Glad to see you here Mario. Sean is the one that turned me to your channel. I love your content.
I just lift till a little before failure, never got a rep goal rest goal set goal. I always just go by effort put in. Whatever effort I feel like for the day, I just push myself and I've made good results. I don't even do certain exercises I just do whatever machine or exercise I feel like for that day lmao. I'll do upper body almost every day then leg day some days only so I can still do cardio.
My job is physically taxing so I can never do a set ammount of working out, it's always different. I always just spend around 1-2hours in the gym 6 times a week and fully push myself, I enjoy it.
Could probably make more progress doing it properly but I am pretty happy with my progress and from all the workout videos I've seen, especially this one It seems like it doesn't make much of a difference anyway
This is extremely useful for me due to time constraints in a busy gym, and injuries. Thank you Sean!
Yeah injuries suck bud, know how you feel
I like having a home gym because I can go as hard as I want and have as much time and space to do everything I want
Thats my dream
And do the ugliest faces and grunts on the last two reps without feeling insecure about it 😅lol
@@jorgewuzhear I’m not ashamed to admit I’ve farted on my Mac day several times but If no one’s around did it really happen
Yep. No lunk alarms. I can grunt all I want! Plates go back where they belong. Don’t have to wait to use the equipment. No music unless I want to hear it. And I can wear what I want. And no talking. And I live in a one bedroom apartment, and fit a TDS lat pulldown machine, titan preacher bench, titan tricep machine, all in my bedroom!!!
Me too...plus no one sees me crying. 😭
Have used this method before & it works. 💪 In the end, it’s all about getting in the effective reps in every working set or you won’t make much (if any) real progress if you’re beyond the beginner phase.
So could this be used for all muscle groups ? Why would I do any other rep ranges if this works better ? I am considering changing my 4x8 to this but want to make sure I don't waste my time doing it with all my muscle groups.
@@skatetodeath666 I hope you don’t mean you strictly do 4x8.
If you can do 8 in the last set, you could have done like 15 in the first set, so your first set was just junk reps.
Lots of material on this on the TH-cam’s.
@@Spanky00Cheeks oh ok got you. I will change the way I do things. Ill just do max each set.
@@skatetodeath666 at least close to max. But do a more research first.
Looking way back in my log, when I was waiting 2-3 minutes between sets, i did overhead press with 40 lb dumbbells x 12 reps, rest, then 6 reps, rest, then I reduced weight to 35lb, and did 6 reps.
Don’t risk injury by pushing things too close to failure, as a beginner.
Watch more videos.
@@Spanky00Cheeks Yeah there is to much info out there. I must have watched the wrong ones lol
I tried this today, it kicked my ass so hard and 15 minutes faster than normal! This is such a sick idea, big thumbs up from me
Thanks dude. I'm from Brazil. you're one of the only ones here on TH-cam that gives us good training tips, not bullshit most other training channels talk about.
You ain't wrong.
🇧🇷
@@tstreino tmj mano 💪
literalmente ele e o leandro twin sao poucos que eu confio para passar a informação
Sean is BRABO
Just tried a workout on shoulders which I have never been able to punish, no Doms, no pain, some growth over a couple of years!
Using this method, my shoulders are aching like mad! Love the feeling your getting the most of a session and not wasting time! Thanks for the tip Sean!!!!
Still using it? I see some people saying they get really fatigued.
I have the same problem with shoulders btw
Thank you for this info. I am near 70 yrs old, and I am always interested in learning new ways to lift weights and build muscle. Variety is key for muscle stimulation. Appreciate you !!
So I’m training for years, and never did this.
I can tell you that this actually works. Muscle pain does not say everything, but I didn’t have it like this in a very long time!
Great advise.
Once again we are fortunate to be tutored by, Sean Nalewanyj. Sean is a treasure of hypertrophy knowledge, and a Master of the Barbelle and other forms of Resistance Training. And, he very generously shares his expert knowledge with All of us. In many instances, an exercise enthusiast would have to pay a Personal Trainer a "Good Dollar" to receive the advanced instruction that Sean so generously gives to us, free of charge. So, my sincere and heartfelt THANK YOU goes out to Mr. Sean Nalewanyj. Well done, Sean...
Bravo!
🎯 Key Takeaways for quick navigation:
00:00 💪 *Efficient Muscle Building Method*
- Introduces a training method for building muscle more efficiently with fewer total sets and reps.
- The technique is called "multi-rep rest-pause," involving performing reps, resting, and repeating within one extended set.
- The goal is to achieve comparable muscle-building results with less overall training volume.
03:29 🔄 *Theory Behind Multi-Rep Rest-Pause*
- The last few reps near failure trigger muscle-building processes, termed effective reps.
- Multi-rep rest-pause focuses on these effective reps, eliminating less impactful "junk reps."
- Compares it to a drop set but with weight consistency and brief rest periods for higher-quality reps.
04:55 🏋️♂️ *Recommended Rep Range*
- Aim for at least 10 reps in total across all three attempts in the rest-pause sequence.
- Personal experience suggests hitting about half as many reps on the second attempt and slightly fewer on the third.
- Caution against using this technique on major compound lifts due to potential safety concerns.
06:34 🎓 *Target Audience and Benefits*
- Geared more towards intermediate to advanced lifters.
- Advises beginners to stick with straight sets or use the technique on isolation exercises with caution.
- Useful for those with time constraints or aiming to accumulate more training volume efficiently.
08:42 🔧 *Effectiveness and Toolbox Approach*
- Effectiveness comparable to straight sets, and personal success with consistent muscle growth and strength.
- Recommended keeping overall workout structure basic but sees multi-rep rest-pause as a valuable tool in the training toolbox.
- Acknowledges the technique's inclusion in training cycles like "dog crap training" for specific purposes.
Made with HARPA AI
Gave this method a try during my shoulder workout earlier today and I definitely felt it. The emphasis on short rests along with eliminating "junk reps" gave me a burn on shoulders I haven't had in a while.
I'll be sure to incorporate it occasionally with other parts.
I think I will do this whenever I am experiencing one of those days where working out feels like a drag. At least I will get some work out with a shorter time. Thanks Sean.
It's going to kick your a$$. It's quicker than full rest between sets but it's in no way easier.
What I love about Sean's channel is the no BS. I am a guy who in terms of lifting is at most an intermediate, with a good solid year behind me (having done some complimentary weight training in my youth) but have found that focussing on low range heavy compound movements my body has started to break down (as a 45 year old with previous shoulder injuries from boxing and knee injuries from football/soccer) no matter how much I focussed on mobility and technique. I just haven't had the same problem regarding higher rep work and the metabolic stress doesn't seem to have the same detrimental effect that some say it will. I have been using drop sets and myoreps with full body workouts (other than deadlifts which I always do in strict 6-8 rep) and have really seen results, with a bit more DOMS, for sure but reduced joint pain). Train smart, with the correct number of sets per body part but most importantly as long as you don't half ass your workouts and train at least close to failure and you will get there, just takes time and whilst enjoy is not the word (workouts should test you) you will be more likely to stay consistent if you avoid training in a way that hurts or you just hate.
It’s definitely all about finding a smart and well rounded routine that works for you individually. Some great tips and advice here 💪💯
Absolutely.
I'm a huge fan of this type of training. I've been doing leg extensions, side laterals, and pretty much all of my calf work this way for a couple of years now.
Did you see grouth this way?
Did your calves grow?
@@JohnDoe-id5ih mine do...the shorter the rest the better...always close to failure...dip belt,put as much weight as possible and calf raise the shit out ofem...
It sounds like it has the potential to reduce joint stress as well since you're doing fewer reps overall.
I love this technique. I've been using it for a couple of months, and I get through me entire workout in about 90 min versus three hours previously. What I also like is that it really gets my heart pumping; I feel like I'm getting a fairly good cardio workout in addition to the muscle-building effect. Can't believe I used to waste around 2 minutes per set just waiting for my body to recover before launching into the next "junk" reps !
I like this! It reminds me of Mike Menzer's Heavy duty, he basically claimed that one could also use pre-exhausting techniques followed by working sets and most forms of extended sets including drop sets 21s or even isometric holds
This is an interesting way to approach isolation movements! Great info!
After watching this video, I incorporated a myo rep set into each of my training days for a month. Altho I did seem to gain about twice the muscle during that period compared to my normal rate of growth, I found that I began to become extremely fatigued. To the point where I barely had the energy to eat, couldn't sleep, and wondered if I had something wrong with my heart. Since discontinuing them I've returned to normal. So just a word of caution, I wouldn't do these everyday. They seem to really stress your central nervous system.
Yep intensity techniques get pretty intense. I use them a lot but I haven't felt the side effects yet. Check out RP strength talk about myo reps for more info.
Did you do these in addition to your usual volume as a finisher or did you do 1 myorep set to replace all sets of a particular exercise?
@@zooner7256 I'm also interested to learn that. I did this on bicep once to experiment but I didn't know how it fits my routine. From watching this it seems to imply replacing your sets with this
@@Reliant1864 there are a few considerations.
If you have a body part that you’re personally able to train often, then you could do this on your last set like you would a drop set. These are usually biceps, side delts, or calves.
It’s really great for when you’re short on time or if you’re on vacation. In both scenarios, instead of grinding out heavy bench presses + incline press, you could do myorep incline presses and flyes with a lower weight.
Because it’s very fatiguing, if you currently train in a programmed mesocycle, you can add these methods as an intensity technique towards the end of your mesocycle, before a deload. For example, 6-8 weeks of consistent training, getting closer to failure each week. On the last week or two, go to failure or 1 RIR & use myoreps on your last few exercises.
Check out the video by Mike Isratel on Renaissance Periodization called Advanced Hypertrophy Concepts | Hypertrophy Method Variation
You should probably look at your diet man.
learning about fitness reminds me of when I went to college and first took music theory. I'm constantly having these moments were I'm like "oh, that's what that thing I've been doing is called." Thanks for the video. Now I now the name of what I've been doing on days I'm short on time.
Good timing on this video as after 12 weeks I am ready to change my routine up. I generally focused to heavier lifts last 12 weeks but I am ready to shift to more athletic type of work that includes lifting but as well as running sprints and hill, kettlebell work, battle rope etc. These might work in nicely.
Necessary video for us truck drivers. Need more like this.
Set up a pulley system in your truck like in Over the Top 😁
There was a video Sean made a while back about how longer rest time is better for muscle growth. I'm just confused on which I should more so stick with. Not saying he's click baiting or wrong
Yeah another example of some contradictory info. Great
I trust this guy
Gives me inspiration and tips that I actually use, this I’ll try tomorrow👍
This makes so much sense. I will apply this to my training!
I've been working out for some time now, and accumulated some good knowledge on fitness but, this is the first time I've come across this technique. Awesome tip Sean.
Had to come back to this video to say thank you. I kept this gem in the back of my memory bank in case I ever needed it. I use it a few times to give my muscles a jolt every now and then next to super sets but today it came in handy when I got to the gym roughly an hour before closing. I was able to do my full body routine in less than an hour with a better pump than usual. I’d have moved my session a day over otherwise. Thanks again.
Very interesting, i did this training by the Kelei program, a pretty rad banned dude on the bodybuilding forums that made routines about 10 years ago. I had some great gains, but then i broke my leg. Very enjoyable training as well because you are going quite hard. Now after seeing this video im going to train this way again, first finish my current program of 3 months.
Sooo useful for homeworkout with bands. I've gotten pretty big just by those and some bodyweights cos i've been consistent with it doing high frequency and always pusing close to failure each set but the number of reps it takes to reach near failure is getting pretty boring now lol
YES!!! This is how every set should be done! When pro BBs say they only do one set per exercise, it’s a Tom Platz set, where initial failure is just the beginning! Keep pushing!
You write too good to be true titles but then actually back them up with evidence showing they are true. I have yet to find any other fitness youtuber who is this down to earth and honest. Keep it up man your awesome! 💪🤟
I've been doing this unintentionally for like 2 years lol. I can't really compare it to a baseline since I haven't recorded anything but anecdotally I can say it seems to work pretty well, and feels natural to me
Great video as always. Specially liked how you mentioned how this is a nuanced topic instead of just declaring this as the smartest or the most time efficient or any of the other absolute assertions that plague the fitness industry. Thank you, Sean.
Good advice.. I have been doing something similar by doing first set of curls with 25lb DB, followed immediately with set of 15lb DB until failure. I do 2 sets of this.
I just tried myo reps with dumbbell curls/kickbacks supersetting with close grip bench. Felt amazing. Waiting to get heavier dumbbells so this will help! Adding to my toolbox of things i like to do. Pauses, drop sets, ToT, pyramids ect. Thank you for your videos
Sean's videos are so damn professional tbh . Always informative and useful. Thank you Brother💪💪
I used this technique recently, and it's so effective that i really wish i knew it in my early days of training. It's also a really good tool if you are short on time with your workout. Great video as usual 💪
after a initial set of 15 to 20 and after 15 to 20 seconds rest we should lift more weight or same weight?
@@shamirirfan2738 i recommend you keep doing the same weight first until you can't do good form with it, then continue as a drop set style if you want.
I love my reps on isolation movements… so good for time efficiency
This is fantastic. Will definitely bring this in. Whilst I'm here thanks for the great content. Everything I watch from you is so helpful.
Bro, I am huge fan of your videos for some time now. But this one here really really helped me a lot. I've been struggling to achieve muscular failure, especifically for my biceps workout, but with this I've truly felt my muscles working to their full power. Normally I would feel the pump, the burn, and feel "ok, I think made it", but next day I would feel I didn't work those muscles at all (unlike other muscles). But now, with these myo reps, now I felt true mechanical failure when doing my workout, and a day after, my muscles letting me know they worked. Thank you Man! Greetings from Chile
Thanks! really good info.. I’m working out with an injured shoulder and never thought about this, will def give it a try 👊🏽
Thanks. Your best video so far
I use this all the time. In my first certification, my instructor rightfully told us the last set is the only one that counts because it is where you reach temp muscle failure. As I use 4-5 sets, all but the last set is ALWAYS the thorough warm up for the last set. In my case, I have muscle strength but lack muscle endurance. So I dropped the weight and raised the reps. My final set is 12 reps of 75% of my max, which allows for muscular endurance. His explanation is entirely logical regardless of the formal schools and additional letters around his name. He is ALSO clearly spoken, making him approachable and easy to learn from. Thankyou.
Of you can do 75% of your max on your final set 12 times, that's pretty good endurance , am I missing something here?
@@LaCajunWash Now improved what is learned. I have increased to 20 reps with the same 75%. I use 180 while I weigh 243. The trick of the trade is all the reps. first; 24 any way you can manage. then 12 sets of 2, 8x3, 6x4, etc. you reach 24 reps, but in larger groups; muscular endurance. ME is far more powerful because it incorporates the entire muscle fiber instead of power using a small section. This is also why it is far easier for distance runners to train for speed.
I hate it when I learn something new about training in my rest day xD Definitely gonna try this out.
Gotta try doing some of these "stop and go" sets to finish up isolations! Will definitely help with anaerobic endurance and hypertrophy.
I am a novice lifter and am going to try these. my father was a bodybuilder that transitioned to powerlifting and taught me a lot of lifting tips and techniques when I was younger.
Got it, efficiencies and stimulus to grow. I find it fascinating.
Love the myoreps been using them for long time periodically
A real teacher gives the best advices and you seem like one .
Excellent video. I wish this was talked about more. Looking forward to utilizing this.
The way he describes integrating this with drop sets is exactly how I’ve been working out recently without doing it intentionally. The first few sets at higher weights are kind of a warm up and to get my muscles tiring out and then the first set of the drop is higher reps to get any extra reserve out before I start pushing to failure on each drop
I used to do something similar: but instead of doing 3 reps, I switched to a lighter weight at the end of the last set and made 8 reps, rested 10 secs and made another 8, rested another 10 seconds, and so on until y felt the burn and exhaustion. It’s actually a great way to take the muscle to the limit without risking to get injured.
So simply explained! I trust Sean for exercises selection for this reason
Sea this is exactly what Athlean X is always preaching. I changed my approach after watching you, as you've always been clear that gains come from maximising intensity and taking proper rests between sets. Now I see this and am pretty confused. Would I be better off doing this then? btw I am not a troll I have been watching you for months and never said anything negative before but now I am not sure what to think.
It is effective bro , it cause more damage to all muscles fibers
People just call it differently , myo reps , rep pause sets etc etc etc , the method are the same
It is works wonder and the pump after it too , nasty af 😂
This is brilliant! people call it the burn or the (Drop set- Do it till you drop it)! Never heard anyone else really recommend it!
Thanks for this Sean. My question is that it looks to be very similar to a multi drop-set technique, except maybe taking that 5 breaths between the drops. Doing 3 drop-sets (or going down the rack) until failure for each one.
This looks super interesting, I'll definitely try it out. Thanks, Sean!
Been doing this intuitively because maximizes failure and reps into failure, cool to hear it is a thing and beneficial
Done rest pause and super sets. To say this system is time saving might only sound like a quicker way to finish your work out , or even a lazy way . But i tried this for the first time. It`s amazing. Great pump in half the time.
so basically Tom Platz sets aka "give me 5 more"
And again yelling at you ‘5 more’ after you done it😂😂
I've been using this method for every set since Covid times when training at home and eventually carried it into the gym, just didn't know this is what it's called. I have a great physique (for a natural) or so I've been told and I genuinely credit this approach for that. However, your number of variations will be cut in half simply coz you'll be too exhausted after 2 or 3 variations but like they say - Quality over Quantity. Plus the results are great so yeah, I can vouch for myorep methodology
I exercise for physical fitness not necessarily for strength or hypertrophy. I've found a lot of success with the short rest/back at it for a few. I also had success using my weight lifting sets in a circuit (one set each) with mobility exercises for different body parts, in between. If I line the exercises up appropriately, I can get in three sets of each exercise I want without the warmup, and still get my mobility in, with a lower total time spent in the garage.
Amazing to work around my shoulder injuries! 👍
I get it. I'm gonna do MYO Reps for isolations because I don't actually enjoy doing isolation movements much. Compound movements are my thing. So, instead of having a dedicated 3 set each for 2 or 3 isolated muscle group like a bicep or rear or side delt on a push-pull day or simply having a dedicated day for such muscle group, I'm gonna perform MYO reps for them. They're gonna grow from compound movements to a degree and throwing a bunch of MYO Reps might do the trick for a complete workout and save my time and productivity in the gym. Thanks.
Yep use this and others much like it quite often. Mostly right at the end ofd the exercise to really burn out. Keeps things interesting and does work well. All out effort does a body good. Mind also!!
interesting concept, makes sense. WIll try it out
Great video as usual, Sean! For busy working professionals (like me), this is very helpful.
Much better buddy…you have a better look teaching than criticizing. 👍
I was looking for something to spice my training up, thanks for bringing this up, definitely looks interesting and I'm trying it out for sure.
Hi Sean
Great informative video. I've learnt a lot from you, especially when you flim yourself doing what you're explaining thank you an please keep up the great work my brother🙏
This is brilliant … and have probably done this by accident in the past by accident when I’ve been rushed for time or in gym with poor equipment( like on holiday) and wondered why the hell I ached so much the next day ! This is really interesting take on a different technique for me to implement ( as well as the rep pause method you suggested ) as I have 30 years of training behind me ( I’m 55 now ) and so “ junk volume” is something quite frankly is I need to avoid (wear and tear volume ) … but also like you say not the entire time .. just intermittently include it .Thanks Sean 👍🏻
New intro and video style is sick bro❗️❗️🙏🏾
More good advice articulated well - by some way my most trusted TH-cam fitness instructor. Thanks!
I'll use this method for shoulder and calf training, thanks.
Absolutely love your channel man. Thank you for EVERYTHING you have done to help us noobies out
This is great stuff. It might be the answer to dealing with elbow pain on bicep exercises. I’m going to implement this tomorrow. 💪💪
How about pyramiding down, with no rest, all the way to an empty bar/rack? I usually do two sets, one activation/warmup where I go to what I call a 'pseudo' failure first, then rest 4-5 minutes waiting for almost a full recovery and feel the strength come back. Then do a one mega pyramid-down set. Setting the weights, grabbing lighter dumbbells, or adjusting the machine usually counts for that 3-4 breath mini break. I get weird looks towards the end where I am grunting and popping vessels on my forehead trying to squeeze out that last curl with a pink 1lb dumbbell...
I basically do something like this on cable machines with chest crossover, reverse flys, etc. Start heavy and do a dropset. Reduce the weight by moving the pin one plate, do another dropset. Repeat for 7-10 sets.
Steve Shaw has something like this in his Massive Iron 5x5 (e.g. do 50 reps of lateral raises without setting the weights down, take small rests when needed)
I really needed this video. thank you so much
Yes as for dropping the weight and keep going is something derek from mpmd recommended for Lateral raises called surfing the rack that's where I learnt it and I guarantee is extremely effective 👍
id class surfing the rack more representative of drop sets than myo sets, both great intensity techniques to go past failure
That's called a drop set and it's for completely burning you out.
This seems incredibly useful to know. I'll be testing this for sure.
Thanks, never heard of this technique before. I’ll try it
Learned this technique from your channel and have had great success with it. Thanks!
Even though I am personally a fan of myo reps, drop sets (especially on machines and cable exercises) works even better for me. In my experience if you are resting very short periods of time, local muscular fatigue and is usually pretty high (even on small muscles like biceps), therefor droping the weight and by that being able to get in more reps = more volume = more muscle growth (sounds a bit like bro science but it really makes sense)
As I said, I dont hate myoreps, they definitely work, in my opinion drop sets are just more "effective". Check out some Mike Israetel videos where he discusses advanced training tools, he goes really into details here.
Myo rep sets, by having one high rep set, then alternate between resting and doing 3-5 reps. Don't do on compound, more for isolation when strapped for time and you want to hit a specific muscle
I think myo reps can also be very useful when you don't have access to heavy weights, like when you're stuck in house with lighter dumbells and gyms are closed
Or when you’re stuck at Planet Fitness lol
I only have gymnastics rings, kettlebell and jump rope
Thank you, I will definitely try this, I am always looking at ways to keep workouts short but sharp, this a great adaption to the rest-pause overload technique. Great info video.
Thank you! My workouts usually last around 2 to almost 3 hours. With work and trying to have a life, I just dont have time for it. Going to give Bio Reps a go, and see if I can get everything done more quickly.
I've thought about trying something like this before but never knew it was an actual technique. Will definitely be trying it out.
Video intros waaay dope than last time!
The most scientific based video about this and practicality packed on you tube 💯 I highly appreciate Sean 👍
I love myo reps. I have a whole program using it and similar training techniques that I rotate in throughout the year. It's a great way to change up training to keep it interesting, and when used sparingly, the body responds really well to it.
Yo bro this tip is awesome Imma check it out right now