Myo-Reps: The Auto-Regulated Rest-Pause Method

The Myoreps Rest Guide for Beginners

Standard rest periods are often calculated in seconds. But for anyone looking for a myoreps rest guide for beginners, the key is to stop watching the stopwatch and start listening to your breath.

Myo-Reps, developed by Borge Fagerli, uses “auto-regulated” rest periods to maximize the time spent in the “effective rep” zone.

Metabolic Accumulation Rest Periods

The primary goal of Myo-Reps is Metabolic Accumulation. While strength training requires clearing away fatigue to perform big lifts, Myo-Reps specifically wants that fatigue to linger.

By using metabolic accumulation rest periods—usually 3 to 5 deep breaths, which is approximately 10 to 15 seconds—you prevent the muscle from fully clearing lactate or replenishing all its ATP. This keeps your muscle fibers in a state where even light weights feel incredibly heavy, forcing the recruitment of high-threshold motor units that are usually only active during heavy sets or at the end of a long straight set.

The Protocol

1. The Activation Set: Pick a weight you can lift for 12 to 20 reps. Go to near failure at RPE 9. Do not rack the weight; hold it at the top or bottom in the resting position.
2. The Breath Timer: Take 3 to 5 deep breaths. This is your rest period.
3. Myo-Set 1: Do 3-5 reps. Stop when bar speed slows down.
4. The Breath Timer: Take 3-5 deep breaths.
5. Myo-Set 2: Do 3-5 reps.
6. Repeat: Continue until you lose the ability to do 3 reps, such as only getting 2 reps. That is your stop signal.

Why Breaths?

Using breaths instead of a stopwatch is “Auto-Regulation.”

• If you are fit, you breathe faster and clear lactate faster. Your rest is shorter.
• If you are tired, you breathe slower and deeper. Your rest is longer.

The rest interval scales perfectly to your metabolic need in that exact moment.

Benefits for Hypertrophy

Myo-Reps keep you in the “effective rep zone” for an extended period.

• Standard Set: 1 activation + 3 effective reps.
• Myo-Rep Set: 1 activation + 15 effective reps spread across 5 mini-sets.

It is incredibly time-efficient. You can get the stimulus of 3-4 standard sets in just one Myo-Rep block.

When to Use It

Myo-Reps are best for Isolation Exercises and Machines:

• Lateral Raises
• Bicep Curls
• Leg Extensions
• Cable Rows

Do not use it for:

• Squats since lower back fatigue is dangerous
• Deadlifts due to form breakdown risk
• Bent Over Rows due to the lower back limit

Summary

Stop watching the clock and start listening to your lungs.

1. Hit failure.
2. Breathe 5 times.
3. Hit it again.
4. Repeat until you can’t.

It is simple, painful, and scientifically proven to maximize effective volume.

Breathe & Grow

Frequently Asked Questions

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  <h3 itemprop="name">Can I use Myo-Reps for strength with low reps?</h3>
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      No. Myo-Reps rely on metabolic fatigue known as the pump and lighter weights in the 12 to 20 rep range. For low-rep strength, stick to Cluster Sets or Straight Sets with long rest.
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