I was doing my normal ABA split of Chest/Tri's (A) and Back/Shoulders/Bi's (B) for months and wanted to change things up. I was more/less doing 6-8 reps on compound movements (bench press, military press, pullups, etc.) and 8-12 reps on complementary movements (triceps pushdowns, curls, etc.). I've been doing a lot of research and became very interested in Myo-Reps and decided to start using it as my main WO protocol starting on about August 13, 20012. I'm still doing the same split above, but using the Myo-Rep protocol instead of straight sets. Myo-Reps were "invented" by Børge Fagerli (aka Blade on Lyle McDonald's Body Composition forum). Here's one explanation, and another. Google "Børge Fagerli Myo Reps" for a ton more information.
Before getting into the details, here's an explanation of my notations using my first exercise as an example.
First exercise: (195#Bench) 10/+3,3,3,3,3 (6) 25
- (195#Bench), is the exercise and weight used (if applicable)
- 10, the first number after the exercise is the # of reps on the first working set, AKA the "activation set" where the muscle gets activated
- +3,3,3,etc., are the number of reps for each additional mini-set
- (6), is the total number of "sets" (the sum of activation set + mini-sets)
- 25, is the total number of reps
- Rest between all sets is kept to a minimum (~15 seconds, about 7-8 deep breaths)
This protocol is intense and FAST. WO's that used to take me over an hour are now done in 35-40 minutes. I'm still getting used to getting in and out of the gym quickly and still feeling like I've had a tremendous workout.
Anyway, take a gander at the two links I posted above for more detail and to see how I probably butchered the protocol below during my WO's :)