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  #11  
Unread 03-05-2013, 05:27 PM
pohc pohc is offline
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Quote:
Originally Posted by IronAddiction View Post
Hope this will help somebody
I'm considering trying this on my next bulk, so thanks I guess
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  #12  
Unread 03-05-2013, 08:16 PM
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supernova supernova is offline
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I'll probably try this on my next training cycle without all the dumbell/isolation shenanigans.
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  #13  
Unread 03-06-2013, 12:08 AM
FistOfFury FistOfFury is offline
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Quote:
Originally Posted by IronAddiction View Post
I'm going to post here a routine for busy people, just for fun

Monday and Thursday- Fullbody


Squat 6-8 + 2x
Leg Curl 6-8 + 2x
Leg Press 10-12 + 3x
Another Leg Curl 10-12 + 3x
Flat Bench 6-8 + 2x
Row 6-8 + 2x
Incline Bench 10-12 + 3x
Pulldown 10-12 + 3x
Biceps 12-15 + 4x
Triceps 12-15 + 4x
Calves 6-8 + 2x
Calves 10-12 + 3x

Hitting the maxim stimulus for hypertrophy
Good luck with that! Have you tried myo reps yet? There's a reason Borge has about 5 exercises (2 of which are small body part/isolation) in his full body routine. Ignoring if many can recover from that, 5 exercises takes me about an hour if using auto regulation + a few warm ups. That routine will take over 2 hours so not really efficient for busy people.

But thanks for sharing Borge's responses
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  #14  
Unread 03-06-2013, 01:18 AM
IronAddiction IronAddiction is offline
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Quote:
Originally Posted by FistOfFury View Post
Good luck with that! Have you tried myo reps yet? There's a reason Borge has about 5 exercises (2 of which are small body part/isolation) in his full body routine. Ignoring if many can recover from that, 5 exercises takes me about an hour if using auto regulation + a few warm ups. That routine will take over 2 hours so not really efficient for busy people.

But thanks for sharing Borge's responses
Depends of the volume. I don't think that routine will take an our honestly, 90 minutes seems to be more close to reality.
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  #15  
Unread 03-06-2013, 04:39 AM
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Miknal Miknal is offline
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Quote:
Originally Posted by IronAddiction View Post
I asked him about how to implement in any routine, and he answered this:
Huh, looks like I misunderstood then.

Ironaddict, if you want to do two fullbody routine twice a week, I would recommend something more along the lines of,

Squat 6-8 + 2x
Leg Curl/RDL 6-8 + 2x
Flat Bench 6-8 + 2x
Row 6-8 + 2x
Incline Bench/shoulder press 10-12 + 3x
Pulldown 10-12 + 3x
Calves 10-12 + 3x

Or even better,

MON

Squat 6-8 + 2x
Leg Curl/RDL 6-8 + 2x
Flat Bench 6-8 + 2x
Row 6-8 + 2x
Calves 6-8 + 2x

THURS

Squat 10-12 + 3x
Leg Curl/RDL 10-12 + 3x
Incline Bench/shoulder press 10-12 + 3x
Pulldown 10-12 + 3x
Calves 10-12 + 3x

Or swap the first two exercises on the THURS exercise with a deadlift or something.

With warm ups, the routine you posted will take 2 hours, if you don't mess about between sets and everything is free straight away. And you will likely burn out pretty quickly. I do a myo reps routine with half that volume, and I still need a deload every few months. Even assuming you are bulking hard, it is a lot.

Also, Borge has mentioned before that things like squats, deadlifts, dumbbell bench, bent over rows are not good with this approach. Increased risk of injury/fatigue from getting the weights in place.

Last edited by Miknal : 03-06-2013 at 05:27 AM.
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  #16  
Unread 03-09-2017, 02:03 PM
LanceSARMstrong LanceSARMstrong is offline
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Default Implementing myo reps in a bro routine

Hello.

I want to use myo reps in my bro routine. It's basically the same template as the GBR, only without leg training.

A
Db incline Bench 6-8 +2x 5 breaths/15-30s rest
Pulldown 6-8 +2x
Flys 9-12 +3x 3 breaths/5-15s rest
Cable rows 9-12 +3x
Lateral Raise 9-12 +3x
Pushdowns 9-12 +3x
Curls 9-12 +3x

And B is the same, just with bench press + dips.
I think I will have to do the dumbell incline bench press with normal sets.

Questions:
1. Can myo reps be used for every exercise? I read everything here and found this: http://forums.lylemcdonald.com/showthread.php?t=22004 where Borge said it would be fine. But would it be better to only use myo reps for the 2nd exercise for each muscle group (ie cable rows and flys)?
2. I want to use autoregulation. Is it still up to date that I have to do at least 10 reps after the activation set?
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  #17  
Unread 03-11-2017, 12:03 PM
AlphaBettor AlphaBettor is offline
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http://forums.lylemcdonald.com/showp...13&postcount=8
Quote:
A couple years ago, I used myo-reps extensively and what I found is that progress for heavy compound exercises was not as good as I had hoped for. I often stalled too quickly, and some issues come up on certain exercises that you don't really figure out until you actually get into the gym to do it (e.g. arms being more likely to give out in compound upper body stuff compared to straight sets).

I found using it as pump work in some places to be effective. So a 'pull' workout might look something like rows (straight sets), pulldowns (straight sets), rear delts (1 myo-reps set), biceps (1 myo-reps set) with the myo reps set maybe being 12-15+4x or something. I've found that to be effective and it saves a bit of time, although not as much time as it would if I could put it to use effectively on the earlier heavy sets. It is what it is. Look into cluster sets as a possible way to save time there.

FWIW, Borge has made some recent edits to his Myo-reps in English page which is along the lines of what I wrote above-- it's made more clear that myo-reps are best used as pump work in a higher rep range.
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  #18  
Unread 03-11-2017, 11:14 PM
FistOfFury FistOfFury is offline
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I think Borge mostly recommends myo reps for 15 reps and above nowadays. Limited to mostly 3-4 week blocks a few times a year.

Check out the comments section on his blog for more up to date practices.
http://borgefagerli.com/myo-reps-in-english/
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