I owe my newbie gains to 2 things: push ups and myo reps. Since then, I've changed my routines a million different ways, and enjoyed them all and their results. But nothing feels as exhilarating as completely annihilating a muscle to failure... and beyond.
That's what myo reps are. Myo reps are any reps done within a set AFTER reaching failure. You do that by waiting 10 seconds after reaching failure on a set, then do more reps until you reach failure again.
The below is a Single Set to Failure Push session that I've done today after my handstand training (skill training should ALWAYS be done before this type of training). One set, 10 myo-sets in each exercise by 10 seconds apart (the numbers in each exercise represent the reps).
[x] Push Up: 21 - 4 - 4 - 4 - 4 - 3 - 4 - 4 - 4 - 3
[x] Diamond Push Up: 9 - 5 - 4 - 3 - 3 - 3 - 3 - 3 - 3 - 3
[x] Deep Push Up: 10 - 5 - 3 - 3 - 3 - 2 - 3 - 3 - 2 - 2
[x] Bodyweight Skullcrushers: 7 - 4 - 5 - 3 - 4 - 2 - 4 - 3 - 5 - 4
[x] Fist Push Up: 9 - 4 - 2 - 2 - 2 - 2 - 1 - 2 - 1
[x] Finger Push Up: 1 - 1 - 1
[x] Archer Push Up - Left: 5 - 3 - 2 - 1 (left weaker than right)
[x] Archer Push Up - Right: 5 - 3 - 3 - 2 - 1
[x] Elevated Feet Pike Push Up: 8 - 5 - 4 - 3 - 3 - 3 - 3 - 2
You absolutely must:
- Have an extremely well structured warmup, muscle prep, and mobility/cooldown sessions before and after this workout.
- Keep your form impeccable, and in full control of the range of motion at all times. Don't rush the movements.
- Reach technical failure. That means you stop when you can no longer do another rep with perfect form.
- Take only 10 seconds rest between failure reps, otherwise it's like moving on to another regular set.
- Do 10 myo-sets per exercise (reach failure 10 times, 10 seconds apart). If before that, the 10 seconds time is up and you can't do another rep, you're done, just move on to the next exercise.
- Take only 30-60 seconds rest between each exercise.
- Use Push, Pull, Legs routines for this, and each exercise in the same session should work the same group of muscles.
- Don't worry about the numbers. In fact, you don't even need to count. Just do the reps in perfect form and ROM, in slow, controlled movements, reach failure, count to 10, repeat 10 times.
This regimen is perfect for both strength and hypertrophy. You may see your rep max go up quite quickly.
Bear in mind that you WILL be sore the next day, and your nutrition and sleep need to be on point for quick recovery and muscle gains.
Disclaimer
I am NOT a doctor, personal trainer, registered dietician, nutritionist, athlete, influencer, nor at the end of my fitness journey. The content of this blog is based on what worked for me and is for informational purposes only, not a replacement for medical advice from a professional. Furthermore, we and our bodies are unique, so everybody is different. My results may not reflect your own. Any action you take upon the information provided by ZenGainz is strictly at your own risk.