The Primal Blueprint is all about maximizing the effectivity of coaching to cut back the time spent working and enhance the time spent enjoying. If I can determine the minimum effective dose and get 80% of the advantages in 20% of the time, I’m all for that. It leaves me further time to spend with my family members, play outside, go for hikes, or buckle down and get some work performed. Particularly if I don’t minimize any corners or shortchange myself. Because of this I really like microworkouts, the place as an alternative of spending hours within the gymnasium I simply do actions and workout routines all through the day—have “train snacks”—and accrue a big coaching load with out feeling like I spent all day within the gymnasium.
However microworkouts aren’t the one path to make train extra environment friendly, or no less than really feel that method. There’s additionally one thing referred to as relaxation pause coaching, or myo rep coaching.
What’s Myo Rep or Relaxation Pause Coaching?
The best way most individuals raise weights, they’ll raise a reasonably heavy weight for 5-12 reps, relaxation for a pair minutes, and do one other set. They repeat this a number of extra occasions. However while you raise this fashion, the one really onerous reps are the previous few of every set. These final 4-5 reps the place you begin feeling the burn, the place the load begins to maneuver slowly. These reps are the place probably the most muscle pressure is happening and the place all of the muscle fibers are really engaged. It’s the place the variations happen. These are the “efficient reps.”
What in case you might lengthen that pressure and that engagement and pack extra “efficient reps” into your exercises?
A technique is to simply do excessive quantity units—to simply raise plenty of weight over and again and again. This isn’t a viable method for most individuals. It takes too lengthy, it’s too onerous, and it requires an excessive amount of self-discipline and drive. You need to actually love coaching to do high-volume, high-intensity lifting. And if that describes you, you’re most likely already doing one thing comparable.
One other method is to do myo reps.
Myo reps give attention to extending full muscle fiber engagement by beginning with an “overload set” and following up with mini-sets, taking little or no relaxation in between so your muscle tissue keep totally engaged and you may squeeze more practical reps into your exercise. Right here’s the way it appears to be like:
Select a moderate-light weight.
A average to mild weight is good since you wish to accrue sufficient quantity to actually begin activating and fascinating the muscle fibers. Excessive weight, low reps are nice too, however they don’t are likely to set off the “burn” like greater reps do and as such aren’t as appropriate for myo rep coaching.
Do 10-20 reps, stopping at failure or 1-2 reps in need of failure.
The final 4-5 reps ought to really feel onerous. They need to burn. That is your overload set or “activation set,” the place you hit the purpose of full muscle fiber activation and engagement.
Relaxation for 5-7 breaths.
Take regular breaths. This must be a 10-15 second relaxation or so.
Do 3-5 reps.
All these reps will really feel onerous, otherwise you’ll “really feel them.” Once more, virtually to failure.
Relaxation for 5-7 breaths.
Do the identical variety of reps you simply did within the earlier mini-set.
When you did 5 reps, do 5 reps once more. When you did 4, do 4. 3, do 3.
Full three extra “mini-sets” with the identical variety of reps and relaxation durations in case you can.
When you do one much less rep throughout a set, cease. That’s it. Finish the set.
You’ll be sore. You’ll be burning. Your muscle tissue will probably be pumped. You is perhaps shaking. These are good issues. These point out that you’ve got actually hit your muscle tissue onerous.
Some examples of the way it would possibly look:
15/4/4/4/3 — As soon as the rep rely drops by 1 and you may solely do 3, you cease.
16/3/3/3/3/3 — When you hit 5 mini-sets, cease.
20/5/5/4 — As soon as the mini-set rep rely drops, cease.
However these are simply examples. You should utilize any rep scheme so long as you follow the fundamentals:
- 10-20 reps (to close failure) for the overload set
- 5-7 breath relaxation
- 3-5 reps
- Repeat Four occasions, or cease when your reps drop by 1
It’s easy and fast however not straightforward. These are onerous — however they’re over quick.
Progress by including reps. When you’ve been hitting 3-rep mini-sets, progress towards Four and 5-rep mini-sets.
Progress by including weight. When you’ve been hitting 20 rep opening units, enhance the load and go from there.
The true fantastic thing about that is that you just don’t get systemic fatigue. This isn’t excessive depth interval coaching or sprinting or Crossfit-style metabolic conditioning coaching the place your complete physique is exhausted. Your coronary heart price will go up, however the primary a part of you that fatigues is the muscle itself. That’s the place the variations come from and it’s why you possibly can preserve pushing by way of the ache: the ache is localized.
If you wish to incorporate a lot of these units, I’d actually advocate utilizing them as microworkouts all through the day. Every myo rep set is a person microworkout. How I’ve been utilizing them as microworkouts:
10:00 am, push-up myo rep set (20/5/5/5/5/5)
12:00 midday, trap-bar deadlift myo rep set (12/3/3/3/3/3)
2:00 pm, pull-up myo rep set (10/3/3/3/3/3)
3:00 pm, dumbell reverse lunge myo rep set (20/5/5/5/5/5)
Every microworkout takes about 5 minutes, if that. And I’m actually feeling every one, after which I’m performed. I don’t get injured, I get a pleasant sturdy stimulus bundle despatched to my muscle tissue, and I’ve loads of time to do the issues I really like doing all through the day. Win win.
After all, you can even simply do a traditional exercise utilizing myo rep units.
Anyway, you probably have any expertise with this sort of rest-pause or myo-rep set coaching, I’d love to listen to about it.
Do you suppose you’ll strive it your self?