How To Build Muscle In HALF The Time (TRY THIS 1 TECHNIQUE!)
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- เผยแพร่เมื่อ 9 ก.ค. 2024
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While it's not possible to "build muscle FAST" in the absolute sense, there are ways to build muscle faster in the sense of achieving the same amount of muscle growth in a shorter time. In today's video I'll be showing you a great high intensity training technique known as "myo reps" that you can optionally add into your bodybuilding workouts for more efficient muscle hypertrophy. Myo reps are a form of rest pause training that helps you gain muscle faster by condensing a larger number of effective muscle building reps down into a smaller window. Rather than performing a standard "3 sets of 10" for example, with myo reps you'll perform an initial higher rep set followed by a series of lower rep "mini sets" with only a very brief rest in between sets. Make sure to watch this complete "myo reps explained" video for a step by step breakdown of this rest pause workout method and let me know in the comments what you think. - แนวปฏิบัติและการใช้ชีวิต
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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.
Most people: I'm working out
Sean: I'm threatening the existing capacity of my muscles
That's the whole point...
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.
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
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. 😭
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
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
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
Thanks! really good info.. I’m working out with an injured shoulder and never thought about this, will def give it a try 👊🏽
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 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.
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.
This looks super interesting, I'll definitely try it out. Thanks, Sean!
This makes so much sense. I will apply this to my training!
This is an interesting way to approach isolation movements! Great info!
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.
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.
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.
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.
Great video as usual, Sean! For busy working professionals (like me), this is very helpful.
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.
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.
It sounds like it has the potential to reduce joint stress as well since you're doing fewer reps overall.
I trust this guy
Gives me inspiration and tips that I actually use, this I’ll try tomorrow👍
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
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...
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.
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.
I turned 30 a month ago and had to do a lot of self-reflecting, as I spent a lot of my 20s with some sort of heavy-lifting injury…sacrificed good range of motion for trying to lift heavier than others. After coming to terms with it, I swore off of heavy-lifting for good and have been doing solely hypertrophy training…but with the standard 3-4 sets of each exercise. Without supersets it’d take forever. I’m so excited to add Myo Reps to save time and shock my muscles with something new. As a physician I appreciate that you’re not a BS influencer just in it for the publicity, but rather backing your videos with evidence-based medicine. Thank you for making the science behind exercise fun and understandable for all levels of expertise 💪🏼
I included occlusion bands training, to prevent injuries from heavyweights. So far so good
Excellent video. I wish this was talked about more. Looking forward to utilizing this.
This is great stuff. It might be the answer to dealing with elbow pain on bicep exercises. I’m going to implement this tomorrow. 💪💪
Got it, efficiencies and stimulus to grow. I find it fascinating.
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
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.
Absolutely love your channel man. Thank you for EVERYTHING you have done to help us noobies out
New intro and video style is sick bro❗️❗️🙏🏾
Great vid Sean, I've been using some of your tips for the past month and I've seen results in my physique and my strenght. Methods like this one or the 3/7 are great!
More good advice articulated well - by some way my most trusted TH-cam fitness instructor. Thanks!
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.
Very plain and simple explained! I used this method first time today and liked it a lot! Thanks
Very cool, I’ll have to give this a try. Thanks Sean 👍👍💪💪
Learned this technique from your channel and have had great success with it. Thanks!
Amazing! Been doing these randomly when I want a good pump, but didn't know it had a name. Will definitely try this when Im short on time at the gym
So simply explained! I trust Sean for exercises selection for this reason
Awesome advice, as always.
Great idea! I'm going to try this during my back & biceps workout at my gym later.
This seems incredibly useful to know. I'll be testing this for sure.
Very informative video, nice one Sean! 👍
I’m gonna give this a try for sure 😎
I really needed this video. thank you so much
Thanks. Your best video so far
I’m always short on time and have some what been doing these on my side lateral and curls. Mostly for the pump, but good to see someone discuss it
Definitely going to try this out today Sean, since my time at the gym is very limited. I'm sure ir will kick my butt! Thanks for the suggestion.
Sean's videos are so damn professional tbh . Always informative and useful. Thank you Brother💪💪
Such good information. Thanks for the tip Sean. You the man.
Your tips and vids are great Sean, I´ve watched other channels and many waste a lot of time showing off how they look instead of going straight to the point. So far, you and GravityTransformation are the greatest I´ve seen. Congrats!
Awesome video, going to weave myoreps into my workouts moving forward.
Cool technique thanks Sean!
I am on board to try this!
I love my reps on isolation movements… so good for time efficiency
Gotta try doing some of these "stop and go" sets to finish up isolations! Will definitely help with anaerobic endurance and hypertrophy.
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 !
Great video, I can’t wait to try this!
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 !!
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🙏
The most scientific based video about this and practicality packed on you tube 💯 I highly appreciate Sean 👍
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
I really appreciate your content. I’m looking for advice on strength training using a functional trainer. I’m in my early 50s now and that is the only equipment I have available. I’m struggling to put together a proper program as a beginner using that equipment as most fitness videos focus on free weights. It would be great if you could do a series for older folks and/or beginners, such as myself using that equipment. Thanks for all of the great information!
Thanks for the advice, bro.
Thanks bro, for sure gonna give this ago on my arms
Great video. I will try this and see how it works. Thank you!
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.
Awesome video Sean
great advice man
I'll use this method for shoulder and calf training, thanks.
interesting stuff, thanks man, Ill try it today.
Yo bro this tip is awesome Imma check it out right now
I like the myo reps for the last set and then going for full metabolic burn with resistance bands. Really uncomfortable but leaves you spent and knowing you've got some effective work done.
so basically Tom Platz sets aka "give me 5 more"
And again yelling at you ‘5 more’ after you done it😂😂
I appreciate you brotha, thanks for keeping the mind fresh
Perfect tip! I only have a few exercises each week that are focused on building muscle and not strength. This will be great for those exercises which I normally just tack on at the end of a heavy workout anyway.
Amazing to work around my shoulder injuries! 👍
Another video packed with value sean thanks! Will definitely use this method to save time
I’ve actually been following your blueprint program for a bit and definitely gaining muscle.
Question: would you prescribe a different routine optimized for women? Or any people you would recommend to follow? I just ask because my fiancé is definitely wanting to get into lifting but I wasn’t sure to necessarily invite her to do the exactly the same routine I’m doing because she has different goals typical for women: bigger glutes/not get too bulky upper body.
Thanks!
This makes so much sense
Great info
Thank you sean, very cool
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
Necessary video for us truck drivers. Need more like this.
Set up a pulley system in your truck like in Over the Top 😁
Thanks for this!
Interesting training method. Thanks.
Great video! You are the best!
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
interesting concept, makes sense. WIll try it out
Thanks, it was really useful.💚
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.
Love your content every since I been subscribed to u I have been putting on muscles 💪💪
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.
happy 800k subscribers!