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Myo-reps Part 1 - The evolution and revolution22, January, 2010 Articles Brge Fagerli Comment

One and a half years have passed since I developedMyo-reps and published the

article on this method. The method has this time been thoroughly tested and

updated to the ultimate version, which I will present in this series.

I have obviously not been lazy since then and I've had a good chance to get tested and adjusted

in every possible way with a good bit over a hundred different people, both in Norway and

abroad. I've also been exchanging experiences, theories and ideas with some key people who

are researching the mechanisms of muscle growth, and had many good discussions with Dan

Moore, the man behind Max Stimulation, and an inspiration to the first version of the Myo-reps.

I can say with certainty that the current version of the Myo-reps are the most effective training

method I have ever tried, and the results of those who have followed my programoppsetter

based on Myo-reps have been formidable. I can go to mention our new Norwegian Champion in

Athletic Fitness, Andr Nilsen, who gained 7kg from his last competition for barely 6 monthsago, and has doubled his strength in several of his promises (he was also bestemann in strength

elements in NM) .

Ayna Kristiansen, our own "pump-Snuppa" which has a vigorous and entertaining blog on XXX

realized that she trained too much and ate too little. I put her on a Myo-reps program, doubled

the calories, cut down on cardio, and the result was that she has risen 3kg at 10 weeks with a

measurable and visible decline in the percentage of fat the first time!

I have a growing list of practitioners with years of training behind him, after 8 weeks on a Myo-

reps based program have seen increases of 20-30% in some exercises. I do not know who is

most happy to hear such feedback - I as a coach, or he / she has realized that such increases ...

Yes, yes ... I know this sounds almost evangelical, but I encourage at least to test it on your

own before you come by Janteloven and to tell me that I'm just talking nonsense and rubbish.

I will in this first part of the series of articles go into the theory and performance of Myo-reps, in

part 2 we look at the amount of exercise and a unique twist integrated in Myo-reps that are

essential for optimal progress, and Part 3 on progression through a training phase.For those who

will not read as much advanced theory and science, you can go directly to Part 4 which is a

simple way to train Myo-reps, and gives examples of training and exercises.

Note that the Myo-reps is a METHOD, not a program, so even if I provide suggestions for

exercises and training split in Part 4, then Myo-reps are used in most application setup instead

of "traditional" strength training.

I have published numerous articles on programming before and can recommend both the series

of articles about Exercise Programming for beginners and advanced, and correct prioritization of

muscle groups, Part 1-4.

Although Myo-reps excels when you want to increase muscle mass and strength, you should

train the same way to KEEP muscle mass and strength on a diet and a calorie deficit.For my own
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part, I first managed to keep the pressure force on a diet after I developed Myo-reps to the

current version - it always tends to drop by 10-20% when the fat starts to get low.

I also want to make clear at once that Myo-reps NOT suitable for beginners. It is an intensive

method that requires that you have correct technique on all exercises, and know your own

limitations in terms of performance, exercise tolerance and fatigue threshold. We have anexcellent novice program that you can follow, and I would also recommend at least a half of

serious training on a standard 5 5 program before considering Myo-reps. Of course you also

have enough knowledge about nutrition and calorie needs that you know how to eat to

maximize the training effect from Myo-reps.

Let's look at what makes Myo-reps so effective.

The fundamental premise: Fiber ActivationIn addition to Dan Moore and his MaxStimulation, I will give a great deal of credit for the

development of Myo-reps method to the Swedish researcher Mathias Wernbom. He is perhapsbest known as one of the main characters behind the comprehensive review of all relevant

studies ever published on training for strength and hypertrophy, where the variables exercise

frequency, load and volume were summarized. (1)

Wernbom is also the one who has seen the so-called occlusion effect (2), based on the Japanese

Kaatsu studies where a trykkmansjett (similar to that used when measuring blood pressure)

around the arms or legs have been able to induce dramatic increases in muscle mass on light

weights down to 20% of 1 rep max (1RM), and in some cases just by walking on the

treadmill! Similar studies have shown 10-20% increases in muscle cross-section even at

advanced lifters after only 2-4 weeks of training (3.4).

It's fairly accepted that one must train with heavy weights to achieve increases in strength and

muscle mass, so what is the explanation for this phenomenon? Well, recent reports and studies,

where, among other things, the researcher Mathias Wernbom have been involved, in the context

of a long list of other studies that make up the pieces of the puzzle, suggests that the maximum

fiber activation / recruitment is essential for maximum activation of the signals involved in both

muscle growth and adaptation in the nervous system for strength increases.

There are three ways to achieve full activation. (There are more strictly, but these are ones that

are of most practical value and relevance for Myo-reps method):

1. Pick a light weight explosive. Also known as speed training. As long as you accelerate

the weight maximum one can get reasonably close to 100% activation. Torque,

however, takes over pretty quickly, and you will reflexively hold back lest the rod will be

flying into the air. Muscle thus experience maximum activation only in a short pulse

(period) in a few milliseconds. One way to extend the impulse is to use elastic bands or

machines that progressively increasing workload throughout the movement and thus

may require you to maintain acceleration.

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2. Lift a heavy weight at about 5-6RM or heavier, and attempts to lift as explosively as

possible. Although the movement is slow, you will as a result of the load to achieve

maximum fiber activation. Heavier weights lifted primarily by nerve impulses are

coordinated, and not by increased fiber activation.

3. Lift light to moderate weight near or to exhaustion. Muscle Fiber Activation follows theso-called "size principle" in which the most enduring and weakest activated first, and

then activated the larger and stronger muscle fibers as it is needed. When you reach the

point of exhaustion is generated is not sufficient voltage from the activated muscle

fibers that the weight can be lifted. Fatigue can be a neural - which includes a reflexive

inhibition in the central and peripheral nervous systems of nerve impulses to the muscle

to avoid overloading. It will also be varying degrees of metabolic fatigue, the

accumulation of H + ions and shortage of ATP (primary energy source that must be

recycled before further muscle activity may occur).

To make a long story short, all indications pointing in the direction of No. 3 is the primary

reason that so-called occlusion / Kaatsu training is so effective.

Occlusion with a trykkmansjett reduces blood flow to the muscle, and the physiological response

to oxygen deficiency arising (hypoxia) is to achieve full fiber activation much faster. Thus, we

can replicate this effect by training with the continuous span of muscle fatigue, even with light

weights but still at least 50-60% load (most able 20-25 reps on this charge).

Wernbom has itself conducted EMG measurements on Myo-reps, and even with loads as light as

50-60% of 1RM as he pulses in fiber activation equivalent to that seen for heavy loads 5RM!

In order to maximize fiber activation, we can therefore conclude that you must avoid resting too

long on the top or bottom position of an exercise, lower weight control (2-3 seconds) and then

lifting explosively as possible (but still under control). Under certain circumstances it may be an

advantage with an isometric contraction or "stop" in the bottom position of varying duration (1-5

seconds), but you must therefore not rest or lose tension in the muscle.

Next point is that we must MAINTAIN max activation so that each successive repetition is

"efficient" - that puts all the activated muscle fibers for the load and thus leads to a maximum

signal response and the training effect.

How are we doing this? Yes, we take a short break before we continue, and by the rapid

recycling of ATP can continue with the series of 1-5 reps of the same strain. It is therefore

important to find a correct relation between fatigue and full fiber activation, for we know that

too much fatigue will limit the heavy weight we can lift and how many total reps we can exposethe muscle. There is thus a delicate balance - just enough to fatigue that we maintain close to

100% fiber activation, but not so much that we can not continue.

Therefore we will from now on be more aware of REPS SPEED, or how explosive we can lift the

weight. This in itself is helping to provide full fiber activation, but once the reps, lower rates

noticeably from one rep to the next we will begin to tip over the edge of too much exhaustion. If

we manage to keep us under this point rather than to transcend it, it's as if we can continue to

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run in perpetuity reps on some exercises. In the midst of a Myo-reps, you could actually find

that you are MORE than explosive in the beginning, an interesting neurological phenomenon.

This must of course be based on a subjective and honest assessment of both reps speed and

how subjective "hard" you must push yourself to complete the series, and embedded in Myo-

reps, it is therefore added to something I call the fatigue point, as we return to part 2

Let us illustrate the performance of the Myo-reps fromstart to finish:

First seen ... and we get to 11 reps with the last two repetitions start to go slower and

heavier. You are now close to full activation of the muscle fiber, and we call this

ACTIVATION KIT.

Put down the weight and breathe deeply in and out 10 times (a = exhale a breath),

which is about 20-second pause. This is marked with a +

Continue ... 3 explosive reps as far as the latter began to feel a little heavy.

Replace the rod / weight and the new 20-second pause.

Continue ... 3 reps ... as seen from the weight up, new 20 seconds pause, take off the

weight and 3 reps, but you notice that it starts to noticeably slower than on the previous

series.

Replace the weight and STOP HERE.

It may be advantageous to limit themselves to 15 breaths break (30 seconds), but the heaviest

sets towards the end of a training phase where you only run 1 or 2 repetitions in Myo-reps

series, so you can actually sleep right up against a minute. As we get closer to more strength-

oriented training, and I will come back to this in a later article. Buy RTS manual by Mike

Tuchscherer in our webshop if you are impatient and want to read more about it now.

Illustrated more clearly see it like this:

11 reps (near exhaustion) + 3 + 3 reps reps reps + 3 + 3 + 3 reps reps

= 11 15 reps

I write this as 10 to 12 reps in 15 programoppsettene (or 3 x 10-12), where the number

BEFORE + sign means that you will manage approximately 10 to 12 reps before you approach

the exhaustion of the first set (set activation). Then there is the short breaks and short sets of 3

reps until you have taken 15 extra reps, which is the number AFTER + sign.

Remember that 10 to 12 15 is only an example, figures may vary depending on where in the

training phase you are, exercise, priority, and much more.Of course you can write up the whole series, but the most important for muscle growth,

progression, and then load a sufficient number of TOTAL reps at full fiber activation so that the

burden is "real" long enough on the muscle. The shorter notation gives us then the information

we need to see if we have the desired progress from week to week and month to month.

Rest break between exercises

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You can have 2-5 minutes rest between two exercises. To work out an exercise that overlap the

same muscle group (s) it is normal that you can not do as many reps on the activation kit

before reaching exhaustion, but you will still not reduce the burden. The goal of full activation is

reached sooner and it's certainly no disadvantage. You can take more rest breaks during the

first training sessions so that you get an idea of what loads are correct to start with, and soreduce the breaks eventually.

Myo-reps on the base lift?Finally I would just point out that one should exercise caution with Myo-reps on the major base

promises frontby, squat and deadlift (and very often bent forward rowing) or at least to limit

themselves to 3-5 on the Myo-reps . Most will run out of breath before they can complete a long

series of short rest breaks, and the optimal technique is often compromised when training near

the point of exhaustion, with increasing risk of damage thereto. It may therefore be better to

train with the usual set and longer rest breaks on these exercises.

Myo-reps and DC / rest-pause?Those who have read about the rest-pause method including the highly efficient DC program will

likely see great similarities with Myo-reps, but there are some critical differences that you've

already seen and will soon see. One is that we'd rather CONTROL fatigue than using it as a goal

in itself to increase the total training volume and frequency are important variables for an

optimal training effect. In Part 2 you will be presented with a unique way to control the amount

of exercise during the training session so you can find the right balance between rest and

stimulation for optimal effect!

Brge A. Fagerli

MyRevolution Coach TeamReferences:

1. Wernbom M, Augustsson J, Thome R. The Influence of frequency, intensity, volume

and mode of strength training Wed whole muscle cross-sectional area in human.Sports

Med. 2007; 37 (3) :225-64.

2. Wernbom M, Augustsson J, Raastad T. Ischemic strength training: a low-load alternative

two heavy resistance exercise? Scand J Med Sci Sports. 2008 August; 18 (4) :401-

16. Epub 2008 May 3

3. Takarada Y, Sato Y, Ishii N. Effects of resistance exercise combined with vascular

occlusion Wed muscle function in athletes. Eur J Appl Physiol 2002: 86: 308-314.

4. Abe T, Yasuda T, Midorikawa T, Sato Y, Kearns CF, Inoue K, Koizumi K, Ishii N. Skeletal

muscle size and circulating IGF-1 are Increased after two weeks of Twice daily kaatsu

resistance training. Int J Kaatsu Training Res 2005: 1: 7-14.
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Myo-reps Part 2 - The revolutioncontinues - Amount of Training

23, January, 2010 Articles Brge Fagerli 1 Comments

We looked at the theoretical and practical basis for Myo-reps in Part 1 Now we

look at the guidelines for training volume, or total number of repetitions for a

given load, and how you with a unique and effective methodcan adjust this on

an ongoing basis in the training session!

"How many sets / reps?" Is probably one of the most common questions I hear. In addition to

the "why banner Northener you so much?".

There is probably no right or wrong on this - either the first or second question, but we can still

make some educated guesses on the first. I have based myself on the excellent and

comprehensive study of Wernbom that I talked about in the first part, in short 20-30 total reps,

up to 40-60 total reps, 2-3 times a week. I then combined it with the experiences of effective

programs with similar exercise frequency (yes, I see that is completely away from typical

Coleman / Arnold bodybuilding) applications, such as DC, 5 5, HST (and RYP, which was

based on the latter) . For those who remember a few years back, we had also

hyfrekvensprogrammene Serious Growth and Bulgarian Burst, which I accidentally started my

own training career (reminisce reminisce).

In many studies and applications of muscle mass is the area of 8-12 reps going again. Now,remember only that a muscle can not count, so the background for this recommendation is more

related to the weights are heavy enough to provide the necessary stimulus to the muscle, yet

light enough to give the required time under load (total reps) without that tendons, joints and

nervous system becomes overloaded.

We also know that when you do too much, it actually gives worse results than doing too

little. It's not like 4 sets gives rise twice as good as 2 sets, but rather a few percent extra -

which in turn must be balanced against the recovery time increases dramatically the more stress

you inflict on the body. It is better to be a bit conservative and make sure you are recovered to

the next training session - something very few of the hardcore guys fail to realize,

unfortunately.

BUT, here comes an important factor in. When several of the training programs that traditionally

used for muscle mass execution set for example 8-10 reps, and with the criterion for optimal

fiber activation as I mentioned in Part 1, it is against the last reps of a set we have so-called

"effective" reps with the maximum training effect on all muscle fibers.When you rest for 2-3
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in order to have the energy to run heavily in the end, so one should strive to keep the number

after the + sign in the same area throughout the training phase.

My general guidelines are:15-30 when you have only one exercise for one muscle group, for priority groups of muscles,

when you train with lighter weights, or simply have a higher volume tolerance10-20 when you have two exercises for one muscle group, or has a moderate volume tolerance

5-15 on isolation exercises or smaller muscle groups when you already have trained 1-2 base lift

or overlapping exercises when lifting very heavy weights, or if, for various reasons, have lower

exercise tolerance.

How can we make this even more precisely in relation to our own assumptions?

Yes, by taking the obligatory picture of fitness women in string panties, of course ... or at least a

little breathing space before we move on to the next section ...

Exhaustion Point

When we work with our body, a system in motion that continuously adapts to the stress that isapplied, most of the dose-response recommendations (how many sets, reps, exercises) only be

educated guesses and there is no blueprint for what is optimal for just YOU, your exercise

tolerance, your stress level, activity level, diet, and not least, your goals and priorities. A

standard training program that you find on the internet or in a fitness magazine will ONLY be as

effective as the degree that matches your current circumstances.

We must do something! To control the amount of exercise for each exercise from exercise to

exercise, it had obviously been invaluable with a method on an ongoing basis can tell you

whether you have recovered enough from the previous exercise, and how many sets and reps

that are required to obtain the necessary training effect .One such method is the so-called Rating of Perceived Effort (RPE), which is a subjective

assessment of how hard you have to exert yourself to complete a task.

It runs on a scale of 1-10, but in practice we use the most 7-10 where 5-6 is only for the warm

rain.

10 is the absolute maximum lift (you would not have one without help)

9 will say that you could do one of the reps, but not 2

8 is about 2-3 reps in reserve

7 is very easy and explosive and you could do 3-4 reps to.

Coaches and athletes at the elite level using this system, either consciously or

unconsciously. For those who are known in the powerlifting, Mike Tuchscherer has developed its

Reactive Training System based on different implementations of the RPE, a training system

which has made him the top ranked USAPL strengthen the promises and the winner of this

year's Arnold Classic. Those who have followed this system has had some impressive increases.

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Recent studies also confirm that this is a sufficiently accurate method to evaluate where you are

in training response-recovery curve, that is, if your training volume and intensity is in the

correct balance of how often you exercise.

I have further developed this line of thinking and using terminology Exhaustion Point:

The first set is called the activation kit and aims to reach full activation of the musclefiber.Therefore you must exercise fairly close exhaustion, that is, if you had pushed you, you

would clear a rep to - but not two, to illustrate what I mean. Do not push you until you need

help to lift the weight.

This figure is BEFORE + sign. Let us take an example:

9-12 x 3

Ie 9-12 reps on the activation kit. Whether there will be 8 or 13 reps play virtually no role, you

will then either use the same weight next time or increase the weight next time to get into the

proper reps area - it is not necessary to include a new set and reduce / increase the

weight. Muscle is SO sensitive to a rep from or to, even if you are.

After activating the set of 9-12 reps, sets up the weight and breathe deeply 10 times (equivalent

to about 20 seconds of rest). As you continue to run short series, for example, 3 reps (varies

based on how heavy the weight is), close to exhaustion. You should at all be to balance this

point of exhaustion - it's tiring but still it should be explosive. Rest breaks (number of breaths)

will be shorter for light weights, and longer (several breaths) on the heavier weights. Each deep

breath exhalation + is regarded as a breath.

So 3 x means that you can use 3 reps on Myo-reps series of activation kit, until you can not

manage 3 reps more.

Remember that you must run the same weight load on the activation kit and the Myo-reps

range.

Let's say you manage 10 +3 +3 +3 +3 (each is 10 + breathing break) and on the last series

was a repetition 3 very heavy (you could do one but not two). You have reached a fatigue point

and now you should STOP the exercise.

Total number of reps in the figure AFTER + sign, and if you count up, the 10 (active) 12 (series

of 3 reps, rest, 3 reps, pause, etc.). You write down the weight you used, 12 and 10 in history,

for example. 50kg x 10 reps 12

It can of course also be that you stop at 1 or 2 reps on the last series and fail on 3repetition,

which is also okay. You will now see that the number of reps in Myo-reps series will vary from

exercise to exercise and day to day. This is what makes Myo-reps as efficiently, avoid exercisingtoo much (or too little), the amount of exercise will always suit your strength increases and your

daily form. Auto-regulation is called, and you find an article about this

here: http://myrevolution.no/auto-regulering-for-optimale-% c3% b8kninger-in-

strength and muscle mass /

It is better to take it easy on days you're in bad shape, and then come back stronger next time,

so do not think of it as a failure if you did 12 last time in 1910 and 1910 only six this time. Think
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rather long-term progression of a balance between the amount of exercise and recovery. Far

better than driving 100% every workout and then meet the famous Mr Wall after a few weeks.

When you lift weights for 20-25 reps area you can drive 5 reps per set, and 5 breathing pause

between each series, ie 25 5 5 5 (+ means each break). When you come in heavier weights for

6-8 reps area is perhaps only 1 or 2 reps in each set, that is, 6 +1 +1 +1 +1 or 8 +2 +2 +2,and 15-20 breaths break (30 - 40 seconds). We return to the guidelines for each area reps later.

It is also rare that you need to run more than two exercises on the same muscle group each

workout with Myo-reps. If you want variety, consider a so-called non-linear setup with different

reps each workout areas, and different exercises that are suitable to the area reps. It does not

require many different exercises to stimulate the muscle to get bigger and stronger, it's pretty

easy that way and respond to the degree of tension / stress and how long it is exposed to this

through the sets and reps.

Yep, I managed to sneak into Jamie Eason here too ...

Okay, you conducted such 11 10 the bench press, but only 9 +5 on the shoulder press, ran on

10 of 12 chin-ups and finished with 14 to 22 seated rowing in the end. It appears that you have

stimulated the spinal muscles better than the chest / shoulders for such a session, but think

rather that the chest / shoulders did not need as much stimulation to achieve the desired

training effect today. On the back muscles working you may not be close enough to exhaustion,

and thus were compensated automatically by the fact that you managed more total reps. Less

fatigue = more reps, more fatigue limits the number of reps and sets. What is best? Over the

longer term it probably plays a big role, you must certainly lift heavy weights and train hard, but

it's a big misconception to have any association between the walker and the life-passing-in-

revue after a workout and great results. It is rather the opposite, the best progress can be

experienced during periods when you go home from training with the feeling of being able to do

more.

So - instead of being depressed that you had a bad day, from now on you end your session in

the knowledge that you have stimulated the muscle just the right amount, and when you come

to training next time you will usually do more reps , heavier weights, or both.

The guidelines are:20-25 reps - 5 reps on Myo-reps series, 2-5 breathing pause - notation 20-25 5 x

15-20 reps - 5 reps on Myo-reps range, 5-10 breath pause - notation 15-20 5 x

12-15 reps - 4 reps on Myo-reps range, 5-10 breath pause - notation 12-15 4 x9-12 reps - 3 reps on Myo-reps range, 10-15 breaths break - notation 9.12 x 3

6-9 reps - 1 or 2 reps on Myo-reps range, 15-20 breaths break - Notation 6.9 or 2 x 9.6 x 1 - in

this area, we begin, however, to come up on the weights that have full fiber activation first

repetition, and we can start thinking of other principles of auto-regulation of the amount of

exercise, with longer rest intervals between sets. Read the article on auto-regulation linked to

earlier.

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Before you start to memorize the table and hang you up in whether you should take 2 reps 4

reps here or there, let me emphasize that this is the ONLY practical guidelines for making Myo-

reps easy to implement, and no ultimate answer.

You need to adjust this on an ongoing basis when you're at the gym too. If you are running 4 x

12-15 and about to continue in perpetuity with 10 breathing pause, then the problem is one ormore of the following:

- You trained not close enough to exhaustion on the activation kit

- You have a long breather, take 5-6 instead of 10 breaths.

- You are not close enough to the point of exhaustion with running series of only 4 reps, then try

with 5 or 6 reps instead.

The point is to balance the point of exhaustion in order to achieve maximum fiber activation,

and then get a high enough amount of exercise by the selected strain, with an explosive finish.

A variation is for example to run the activation seen followed by an x with only 1-2 breathing

pause between each rep, for example, exercises such as leg press where you can relieve the

muscle by simply stretch my knees out and breathing (without putting the safety stop) or

sidehev and bicepscurl where you can rest by letting your arms hang straight down. This is very

similar to Dan Moore's Max Stimulation.

I can certainly promise you that you will feel it deep inside muscles, both one and two days after

a workout with Myo-reps, in a completely different way than you've ever known before!

A method is only as effective as the underlying progression - for we can say with certainty that

you can not only increase the number of repetitions or exercises in perpetuity - sooner or later

you MUST also increase the load you lift. In part 3 we will therefore look at the last but most

important factor, namely the progression model I recommend for Myo-reps method. And you

should not ignore the fact that we get a reunion with Jamie Eason ...

Brge A. Fagerli

MyRevolution Coach Team

Myo-reps Part 3 - Progression24, January, 2010 Articles Brge Fagerli 1 CommentsIt does not matter how ideal training split, exercise selection, technique, or the

amount of exercise you have, if you do notregularly increase the weights you

lift! Everything you do must be seen against the background of that one year from

now should lift heavier weights with the same or more reps than you do today.
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We have been through the theoretical background and practical implementation ofpart 1 , we

have undergone training volume and how it can be regulated through fatigue point inpart 2 ,

and we will now see the progression model I recommend for Myo-reps method.

I start most people who have not trained Myo-reps before, even advanced lifters, the strain is

only 60% of 1RM, this corresponds to 20-25% lighter weight than your 10RM, and you willmanage about 20-25 reps before you reach exhaustion. Preferably trained each muscle group 3,

up to 4 times a week at the lightest weights (studies have used training frequencies of up to 6

days a week, 2 times a day!), Which is then reduced to 2 to 3 times a week when you lift

heavier weights from week 5 and beyond.

The most relevant options are then to run a helkroppsprogram 3-4 times per week, or a 2-split

over 5-6 days in weeks 1-4, and then cut down to a 2-split 3-4 days a week or and with a 3-split

if you have the capacity to train 5-6 days a week. Remember that you must consider rest for the

whole body and central nervous system (CNS), and not only every single muscle group, so

unless you have the luxury that you can sleep, eat and exercise, I recommend that you limit you

to a 2-split over 4 days a week (5 days in weeks 1-4) or a 3-split over 4-5 days a week. I had

set up a long list of suggestions for possible training brand based on this, but soon found out

that it was so comprehensive when one should take into account the various objectives and

priorities that it deserves a whole separate article, so more on that later.

I give reps for activation set (before the + sign in the notation for Myo-reps), and progress can

then look like this:

Week 1: 60% 20-25 reps

Week 2: 65% 15-20 reps

Week 3: 70% 12-15 reps

Etc.

After a training phase could begin in 15-20 or 12-15 reps in the next training phase.

Hyrepstrening will be able to recover both the tendons and joints from heavy loads and yet

enjoy a muscular exercise works that will challenge the pain threshold of the toughest of the

tough (no, I do not mean myself). As studies of Wernbom shows can expect a dramatic training

effect, but perhaps more importantly a "priming" effect that provides a basis for better results

on the training phase. Some of the volume increase that is realized is called popular

sarkoplasmisk hypertrophy - muscle energisubstrater and supply.Increased kapillarisering,

glycogen stores, creatine uptake (allows more creatine phosphate), mitochondrial function and

number, bufringsfunksjon, more satellite cells and much more, for those interested in thetechnical part of it.

Marianne Aas Krog, body fitness exercises on MyRevolution Team, training with Myo-reps ... of

course!
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A fixed progression of 5% from week to week can be difficult to achieve in practice when using

light weights, as at such manuals for most fitness center is running at least 1 kg and up to 2 to

2.5 kg. To increase from 10kg to 12.5 kg is actually 25% increase in load, and corresponds to

what would increase from 100kg to 125kg if we scale it up to heavy weights. If you do not have

available 0.5-1kg of light dumbbells / weights you can use the same weight several trainingsessions in a row and also follow a progression reps (take 1-2 extra reps on the activation kit),

with a load progress approximately every other week. You can also use such clever wrist

weights on 1-3kg which attaches with velcro or straps, and is available in most sports shops.

This sounds like it will take forever, but consider: if you increase the load with only 2.5 kg per

week will lift 130kg more in one year!

Is it realistic to increase from 20kg to 150kg on bicepscurl next year? If you really think it says I

only Good Luck.

If you increase 5kg per week will be increased by 260kg a year, and even less likely.

As you understand it is thus both more realistic and productive to stretch out the progress over

time. Then your strength increases to be approximately proportional to the increase in the

burden instead of you max out after a short time. This can be achieved by repeating the same

load and increase the number of reps within a given area before increasing the weights, or by a

stepwise progression in which you increase the weights for 3-6 weeks, stairs down 1 week,

increases in 3-6 weeks left, and so on.

Myo-reps model of progressionInstead of following a fixed and invariable progression, it might be better to follow a more

dynamic model adapted to your own progress. This I see as a natural part of Myo-reps, where

one already, use fatigue point (see Section 2) to adjust the amount of exercise to suit individual

requirements and recovery capability.

Let us say that the objective is 9-12 3 x. If you only manage 8 reps on the first activation seen

before approaching exhaustion, use the same weight next time. If you manage 13 reps is too

easy, and you can increase the weight more next time. If you get to 15 reps and even know that

you probably can do 5-10 reps to, have you forgotten to put on your glasses today and probably

put the wrong weights. Consider the first set as a warm, put on more weight and take a few

minutes break before Myo-reps set.

Keep the reps in a given area (12-15, 9-12 or 6-9) for 2-3 weeks with this progression method,

and take a little avlastninguke (also called deloading) every 6-8.uke. Here stairs down the 5-

10% strain and takes a light throughput of the body with 2-3 "normal" set on the base promises

before starting the new training phase.

After all, it takes time to build muscle and increase in strength, so you must be able to set up

both short-and long-term (realistic) goals, with embedded deloading / relief phase to recovery

and injury prevention. Hurry slowly.

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If you only read the article series to see photos of Jamie Eason I am disappointed ...

Progression after a priming phase of 3-4 weeks, then looklike this:

Week 5: 12-15 reps

Week 6: 9-12 reps

Week 7: 9-12 reps

Week 8: 6-9 reps

Week 9: 6-9 reps or avlastnings-uke/deloading with lighter weights and fewer workouts

At level intermediate to advanced I would recommend a so-called non-linear progression model,

where you vary the reps from training areas for training or week to week, for example:

Week 1

Day 1 - upper body: 12-15 reps

Day 2 - legs: 12-15 repsDay 3 - upper body: 9-12 reps

Day 4 - Bone: 9-12 reps

Week 2

Day 1 - upper body: 6-9 reps (3-6 reps or heavy exercise)

Day 2 - leg: 6-9 reps (3-6 reps or heavier exercise

Day 3 - torso: 12-15 reps (repeat cycle)

Day 4 - legs: 12-15 reps

etc.

When we come to such heavy weights 4-6 reps area we are moving more and more into neural

and strength-oriented training. The weights make it difficult to get a high amount of exercise

without being dangerously near the border with the training and overload, as a Myo-reps

program may stop here. The road ahead will now follow three main directions:

1. Start of new training phase with slightly heavier weights than the previous training

phase. Variation in training and exercises split makes sense for a new and honest

evaluation of your physique and goal ahead. Please avlastningsuke / deloading where

you try out new exercises and variations before you get started. Let this be a really

motivasjonsuke!

2. Continue progress and run a program in the 1-5 reps range to peak maximum

strength. The same principles and approach as presented in this series can largely be

transferred to such a program, read more in this article about the auto-

regulation ...

3. Take one to two weeks of total rest, preferably with dypvevsmassasje, flexibility and

mobility training. Go on vacation. Have you been training consistently for 4-6 months,

this is one of the most sensible and productive to do for long term success! You will not
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lose muscle mass unless you are bedridden with zero food intake, and even then you

will quickly be back to old levels when you begin to train again.

Myo-reps - The Revolution Continues ...Do you think all this was difficult to understand, then continue on to section 4 which has a

simpler version of a Myo-reps program, as well as proposals to divide and exercises.Try out the method and experiments with different training splits, exercises, reps areas and rest

breaks - but just do not get so hung up on details that you forget the most important thing: Lift

progressively heavier weights, long enough and often enough, from month to month and year to

year , while still eating enough to support the development and recovery, you will be both

bigger and stronger!

We also have a discussion forum for questions about Myo-reps, and offers both web-PT and

personal follow-up if you want an integrated Myo-reps based exercise with diet scheme,

please contact us!

With wishes for a productive Myo-reps trainingBrge A. Fagerli


[email protected]

Myo-reps part 4 - Base Edition25, January, 2010 Articles Brge Fagerli 9 Comments

I had originally planned to end the series of articles about Myo-reps for part 3, but

based on feedback and questions I decided to write part 4, which will give you

a basic version and two examples of the training program.

I have a tendency to explain my methods, both to the theoretical basis, practical

implementation, but also for having to catch up and answer all possible questions before they

arise instead of responding to them in retrospect . I've realized that it quickly becomes a

problem - there is information overload and people are at different levels of understanding and

experience, so you end up confused and lose interest to those who do not realize all the

details. Therefore I present here in Part 4:

Base RevisionMyo-reps is simply a method where you train all the way to (or near) the point of exhaustion in

order to ensure maximum muscle fiber activation with a so-called activation sets, and so you

maintain this activation with short rest breaks and short series in the subsequent Myo-reps

series you finish the exercise.
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The notation on the Myo-reps, for example, 12.9 15 reps at a certain time in the training

phase

The activation kit is the very first set of 9-12 reps. This activation kit to be trained NEAR fatigue,

which means that it will be hard to complete the set - but not so heavy that someone has to

help you or that you have to torture you or cheat to complete the last repetition. Stop when itgoes noticeably slower from a repetition to the next, or when you know from experience that

you could do a rep for.

Put down the weight, and now you must complete the number of reps that is AFTER + sign is

divided into short rest breaks and few repetitions per set. It's Myo-reps series, which are short

series (sets) of 1-5 reps depending on how heavy weights, and with a balance between rest and

exercise to exhaustion to allow the weight "working" the muscle by a high activation. Here you

will in other words, train as effectively as possible instead of asmuch as possible.

Rest breaks kept short by limiting you to about 5-10 deep breath before continuing series Myo-

reps (one in and a = exhale a deep breath). Breathe 5 times when it is very easy, breathe 10

times when it starts to get heavy so you get a longer rest breaks. This is easier than looking at

the clock, but if you prefer, you can calculate 10-20 seconds as a guideline rest.

5 seconds is fine if it's very easy, 30 seconds if it is very heavy - this we know you and there are

no fixed rules.

I use a + to indicate a pause where you put the weight from you.

Myo-reps set will look like in practice:10 reps (activation seen) +3 +3 +3 +3 +3 (you have now done 15 reps as the figure behind the

+ sign)

All these repetitions will be more effective compared with taking a long break between and then

had to "start again" on the next set to reach full muscle fiber activation, no EMG studies also

confirm.

The key will still be required over time can increase the weights you lift, and to achieve what we

have to train just enough to provide a training effect, but not so much that we fail to recover us

from workout to workout. Then we will not be able to fulfill the first point of increasing the

weights!

You begin a training phase with an activation set of 20-25 repetitions. Have you trained for a

while or run through a full practice session with Myo-reps already, you can start the new training

phase of 12-15 reps.On the base lift, where you use multiple muscle groups at once, take 15 in Myo-reps series

(such as 5 +5 +5 or 3 +3 +3 +3 +3). When you come in heavier weights, take 10 (5 +5 or 3

+3 +3 or 2 +2 +2 +2 +2)

The isolation exercises where you use only 1-2 muscle groups at once or when you take two

exercises for the same muscle group, take 10 Myo-reps in the series. At heavier weights, take

five (2 +2 +1 or 1 +1 +1 +1 +1).

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Squat, frontby, deadlift and partly also bent forward rowing, the base lift is dependent on

proper alignment and tensioning to avoid injuries. When you train so near exhaustion as you do

in Myo-reps, it can be easy to scamp with the technique of these exercises, so to be on the safe

side I recommend that you exercise common set of long rest here, and not Myo- reps. 2-3 sets

of 9-12 reps with 2 min break instead of 9.12 15 for example.Right at the start of the training phase with light weights, I can recommend outcomes /

Bulgarian outcomes and ettbeins leg press / deadlift straight, or dumbbell exercises and

computer exercises. When you start to lift heavier weights in the range 9-12 reps and heavier

can and should introduce more base lift rod.

Let me just remind you that these are my recommendations for the basic version for you to gain

experience with Myo-reps. How you can regulate the amount of exercise and the number of

repetitions from exercise to exercise and training to the training I explained in the section on

fatigue point in part 2 of article series , and you can read and try out as you gain experience

with Myo-reps in the base version.

Brain Fitness in Athletic, Andr Nilsen coach Myo-reps while I follow him with my watchful

eye ... and tennis player pocket

Let's look at a practice session from beginning to end. All + denotes these short rest breaks

where you put the weight up and take 5-15 deep breath before continuing. You will increase the

weights about 5% from week to week. More about the strain progression can be found in Part 3

You will see that the number of reps in Myo-reps series after activation kit will also go down as

the weights get heavier from week to week.

Week 1: 20-25 20 performed as 20-25 + 5 + 5 + 5 -5 (5-10 breathing pause)

Week 2: 15-20 15 performed as 15-20 + 5 + 5 + 5 (5-10 breathing pause)
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Week 3: 12-15 16 performed as 12-15 + 4 + 4 + 4 + 4 (10 breathing pauses)

Week 4: 9-12 15 constructed as 9-12 + 3 + 3 + 3 + 3 + 3 (10-15 breath pause)

Week 5: 9-12 15 constructed as 9-12 + 3 + 3 + 3 + 3 + 3 (10-15 breath pause)

Week 6: 6-9 10 performed as 6-9 + 2 + 2 + 2 + 2 + 2 (15-20 breath pause)

Week 7: 6-9 10 performed as 6-9 + 2 + 2 + 2 + 2 + 2 (15-20 breath pause)Week 8: avlastningsuke / deloading see the next section.

In certain muscle groups (especially the ones you want to prioritize) you can take an extra

exercise. This can be run in a higher reps range, 15-20 or 12-15 10 10

Take 2-5 minute pause between the two exercises.

You can also run this same exercise as a drop set, where you first train the heaviest set, take off

10-20% weight and then a brief pause before running a new set.

Do not do this on all muscle groups, choose either one or two, maximum three muscle groups

you will prioritize training for each phase.

These are only examples and guidelines, remember that! As long as you are about the correct

number of repetitions on the activation kit (before the + sign), about the correct number of reps

(+15 or +10) in the Myo-reps range, and increase the weights from week to week, so do it

right.

Avlastningsuke and hvileukeNow we have trained 7-8 weeks with Myo-reps, and many may feel that they are tired while

others still feel that they have continued strength increases. Are you tired, you can now take a

week with 10-20% lighter weights WITHOUT Myo-reps and just work out 2-3 common sets of 6-

9 reps and longer rest breaks in between. You can also cut down to just two training sessions

this week, and experiment with some other exercises if you want.

This is called deloading or avlastningsuke / recovery week on the Norwegian well. Once you

have received some training experience you will soon find out how many weeks you can work

uninterrupted until you need such a avlastningsuke, but it is better to take avlastningsuka

BEFORE you feel you need it, than after you have met Mr Wall.

Leave a motivasjonsuke and have you gone on a diet, it is now time to eat more food!

There are also many advantages to taking a week completely treningsfri, and then a week of

normal training without Myo-reps, and then start the new training phase. So two weeks

deloading. This is recommended if you have trained more than 6 consecutive months.

You can now choose whether to extend the training period by continuing where you left off,

rising to 4-6 reps or start a new training phase again - this time on 9-12 or 12-15 reps

weights. Along the way, have you had better knowledge of how Myo-reps works and feels in the

muscles, you have hopefully read part 2 and 3 of article series both one and several times, and

can now begin to fine tune the amount of exercise and the progress from week to week.

He used the pretext of being forced to pee to flex your abs for anyone who looked at

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Examples of trainingNow you get two proposed training program.

The first is a

3-day program

which - surprise, surprise - is more than 3 days a week - Monday, Wednesday, Friday is popular,

and you will see that the layout is similar to 5 5 program located in another article.

Remember that you should work out 2-3 common set of squats, frontby and deadlift, 15 reps

on the Myo-series on the chest, back and shoulders, and 10 on the biceps, triceps and legs.

Day 1

Leg - Leg Press (one leg when you train light weights), or squat

Bench press or dips for the chest (lean forward, elbows slightly, do not stretch out completely on

top) - see my article on the best exercises for chest

Rowing - sitting or bending forward with a rod, cable, hardware, or manuals

BicepscurlAdds (seated or standing, preferably for a year and a leg so you do not have to spend so much

weight on the rod / machine)

Day 2

Deadlift deadlift or straight

Shoulder Press with dumbbells (recommend that you stop just above head height and not

extend fully on top), Brge pressure, and / or sidehev

Chins or pull down

Narrow bench press or dips for triceps (upper body straight up, elbows to your body, go halfway

down and stretch out on top)Mage

Day 3

(Decline) Bench press or dips for chest

Forward Curved or seated rowing

Bone - Outcomes Variations or frontby or squat

Bicepscurl

Adds (standing)

2-splitThe next example program runs over 4 days. Here I have selected a 2-split by the body and

legs. I place the biceps along with the bones, because they stand to be trained more frequently,

and many have some extra motivation to pump his arms before climbing on the heavy leg

exercises. Of course it's okay to cut out armtrening (guess none of the guys will do it ...) or take

it on Day 1 and 3 together with the rest of the body.

Day 1

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extend fully on top) and / or sidehev

Chins or pull downNarrow bench press or JM-press/triceps extensions

Day 2

Bicepscurl

Deadlift deadlift or straight

Outcome Variations ettbeins or leg press

Adds - sitting

Mage

Day 3


extend fully on top) and / or sidehev

Chins or pull down



Narrow bench press or dips for triceps

Day 4

Bicepscurl

Squat or frontby

Lrcurl

Adds - standing

Mage

I hope that everyone understands how easy Myo-reps really are and how they can set it up in a

single application. Go back and read part 1, 2 and 3 again when you have more experience with

Myo-reps, where you can find tools that allow you to adjust and fine tune you even closer to the

optimal training program.

I guarantee startling and dramatic results in the future!

Brge A. Fagerli

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10 tips that will give you betterresults NOW!

12, May, 2010 ArticlesBrge FagerliComment

Do you feel that progress could be improved or that there is something missing?

I guarantee that you will find the solution in this article ...

1.Be sure to give your body the proper heating! Many go 5 minutes on the treadmill and

stretch a bit before they get started. We recommend that you use this time slightly more

effective than that. Read the article on Dynamic Heating here ...

2.Work out the base lift. It is far too many people joking around with things like pec deck

and cable box in the chest, konsentrasjonscurl for the biceps, the gynecologist chair inside of

thighs, also called "good girl, bad girl" machine - and all sorts of ass machines. Waste oftime! Need some progress and results are based lift that apply, so learn these once and for

all. Set up your program based on bench press, shoulder press, Dips, Chins, rowing, deadlift and

squat. Athletes should also run the Olympic events jerks and bumps in different varieties. With

these exercises activate many muscles at once, develops coordination, stabilization and

functional strength, burn more calories, lift heavier weights - yes, you simply have a better

training effect on much shorter time! Isolation Drills and exercises are added to support when

needed, but they shall not constitute the basic structure of the program.

3.Increase your weights regularly! A load progression is fundamental if you want to

stimulate the muscles to get bigger and stronger. You can vary the exercises and "confuse" the

muscle as much as you want, there is nothing happens unless the muscle is challenged with a

heavier load at regular intervals. Consider the 5% increase in the weights you lift from week to

week, took the 50kg today to try 52.5 kg next week. Did you 100kg today you will take 105kg

next week. Did you 20kg today you can try the 22.5 kg in two weeks since it is often not

possible to increase to 21kg next week. Of course, this progress can not continue forever, so

when it stops it is time for a so-called relief period - for example a week with lighter weights and

less training before starting a new program with new progress.

4.Stop torture body meltdown every time you are in training: It is not the coach most

or hardest to get results - it is the coach smartest ... It is usually a waste to copy the program

to your great role model in fitness or bodybuilding . These are people with genetic gifts that

have spent years building up to the amount of exercise. Many also use pharmaceutical products

that make sure they get results almost in spite of how they exercise, not because of! Learn to

find your own exercise tolerance, and although you can sometimes see the need to work out a

set to exhaustion because you follow a program with a set progression or because you have a

bad day - it does not mean that exercise to exhaustion to be something end in itself, rather the
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contrary. Remember that rest is important for the body to be able to recover and build

muscle! Read the article on auto-regulation here ...

5.Train each muscle group more often! There are even many who are of the opinion that

you should only train each muscle group once a week. This is completely wrong. Based on what

we know about how a muscle responds to a stimulus, miss you both valuable training time andincreases by waiting so long. The reason that this myth originated is precisely because it was

common practice to exhaustion with all of the high amount of exercise as mentioned in

paragraph 4, and the nervous system was so overloaded that it took up to a week or more to

regain strength. Recent studies show that muscle only grows for about 1-2 days after a workout,

and is then ready to be trained again. These are studies with both heavy weights and many

sets. The more advanced here, the shorter the duration of this training effect, in fact, a study

showed that only after 16 hours, protein synthesis back to zero again. Both weight lifters,

powerlifters and millions of active athletes in different sports all over the world train each

muscle group several times a day, so this with the training of 30 sets of bench presses and

biceps on Monday are completely outdated and not least, unproductive! Our recommendation is

to train each muscle group at least every 5.dag and up to 2-3 times a week. There are several

ways to do this. You can train helkroppsprogram 2-3 times a week. You can work out the well-

known and highly effective 5 5 split. You can also work out various 2-splitter by training 3-4

days a week. See examples in part 4 of article series on Myo-reps here ...

6.Eat more / eat less! This comes just depends on your target, but there are too many that

provide training to blame for their lack of results. Just realize that if the weight is stationary and

fat percentage is unchanged, it is because you give your body just enough nutrients to maintain

what it has, neither more nor less. If you build muscle and strength you need to eat more food,

no matter how much you claim that you eat today! The body is not 100% effective on how it

benefits pounds, so a little fat, you must expect to put on you too. If you lose fat useless it is

not how wonderful the "method" you use now - you will not lose weight and fat you MUST eat

less calories ... that is, of course you can also increase the training volume and intensity so that

you burn more calories per day, but think that half an hour on the treadmill only burns about

200-300kcal, which you can achieve by cutting 2-3SS oil / fat from the diet - or a few thin slices

of bread with butter and sweaty cheese - or half a Snickers ! Read more about lifestyle

diet Health & Fitness Concept ...

7.Stop over analyzing! Many tend to think a little too high when they set up a training

program. If you lower the weight faster than 3 seconds, if you twist your wrist this or that whenyou take bicepscurl, if you take 3 sets or 4 sets - all that constitutes a very small difference in

the long run. Build a basic foundation based exercises, lifting heavy weights for long enough

(insert + reps) often enough (the number of training days per week), getting the right food in

proper quantities - only then can you begin to think about the little details in order to optimize

the program. Many people jump from one program to another either in pure frustration at the

lack of progress, or because they do not have the patience to stick to a program for more than a
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week at a time. Patience and ability to follow a plan for a long time with minor adjustments

along the way in terms of progress is the key. Take a BIG step back and look at the overall

picture, get the basics in place before you hang up on the details.

8.Use Supplements! Yes, I know that experts and professors say that supplements are not

necessary because we have within us everything we need through a normal Norwegian diet. Theonly problem is that today we can not define a "normal Norwegian diet" anymore.Do these

experts ever taken a look at shopping carts to people in the grocery store?People resorted to a

greater and greater degree of sausages at the petrol station and frozen pizza in a busy life, and

the traditional bread for breakfast food is actually not nearly enough protein to build strength for

a profit or preserve muscle on a diet. Protein supplements and meal replacements can

dramatically simplify everyday, and when the basic diet is in place, there are some grants that

will provide just that little extra that will get you to the next level in your training plan. For

protein supplements and meal replacements, click Shop on the top menu.

9.Practice Support exercises! A link is only as strong as its weakest link, there is something

called, and although the base promises to provide you with the largest increases may be there is

support muscles that do not quite manage to keep up with the progress-resistant. Here, specific

exercises for the weak muscle groups that make both the strength of the main promises

increases, and to prevent damage in the longer term. Rotator muscles around the shoulder joint

can often be weak, which may be perceived as clicking sounds and pain in the shoulder. The

body's own powerlifting belt, abdominal muscles and lower back, should be strengthened

through regular training. Other support exercise should be tailored to each individual based on

needs and circumstances. ... Read this article

10.Last - but not least: Versatile training and diversity: It quickly becomes monotonous

to do exactly the same day in and day out. No matter how effective your program is, some

strategic changes here and there could provide new motivation. Use also pursue leisure time

outside - exercise fitness and other activities that walks in the woods, swimming, ball skills,

agility training, and much much more. Remember that you should have your body for many

years to come, so give the varied challenges, both to protect it and the mental health aspects.

Good luck!

Brge A. Fagerli


Auto-adjustment for optimalincreases in strength andmuscle mass

06, April, 2010 ArticlesBrge Fagerli15 Comments
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The classic fault of all those (us) who want too much too fast is to train too hard,

too much, too hard, too often ... Right, I'm throwing stones in glass house and

is one of them, so writing this article the perfect self-therapy for me.While I teach

others from my mistakes, it's an important reminder of what I myself need to do

to maintain progress.

By being extremely conscious of the principles of auto-regulation, I have not only maintained

strength of my competition diet until the Oslo Grand Prix, but also INCREASED in strength -

where it is almost inevitable that you lose strength in such a prolonged calorie deficit.

A static program does not take into account your individual recovery capacity, exercise tolerance

or progress curve. You can have the world's most perfect program with the best exercises and

split, but if you do not take into account the daily variation in stress levels and performance will

almost inevitably slam into the wall over and over again. It is difficult for many to realize that

they can progress to not torture themselves to the max on each set of each exercise, but it isonly when you agree to much of the time have to work on the surplus that you can receive

regular progress. The reason that programs with static progression and training volume as

Dietmar, Sheiko, 5 5, 5/3/1 works so well is precisely because they force you to train

submaksimalt on large parts of the program, and then max the last few weeks. The reason I do

not think it is optimal to follow such a program is that you exercise some of the time during your

capacity, part of the time just right, and part of t

129378463829 Blade Reps

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