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  #1  
Unread 03-04-2013, 12:06 PM
IronAddiction IronAddiction is offline
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Default Implement Myo-Reps in the Generic Bulking Routine, By Borge Fragerli

Ok, I've send a e-mail to Mr. Blade, this is the extract:

Quote:
Dear Borge,

I've been thinking about implement myo - reps in my actual routine (Generic Bulking Routine by Lyle Mcdonaldhttp://forums.lylemcdonald.com/showthread.php?t=1696 ). I'm a big fan of auto-regulation, and I want to implement in a correct way.

To implement myo - reps on the routine, you would change the 4x6-8 with 3' rest between sets with 6-8 + 2x and the 3x10-12 with 9-12 + 3x?

So for example, for upper body, instead of:

Flat Bench 4x6-8/3'--> 4 sets of 6-8 reps with 3 minutes rest
DB Row 4x6-8/3'
Incline DB Bench 3x10-12/2'
Pulldown 3x10-12/2'
Lateral raises 3x12-15/1'
DB Curl 3x12-15/1'
Triceps PushDown 3x12-15/1'

Do:

Flat Bench 6-8 + 2x/ 20'' ---> 1 activation set of 6-8 reps + set of two with auto-regulation
DB Row 6-8 + 2x/20''
Incline DB Bench 9-12 + 3x/15''
Pulldown 9-12 + 3x/15''
Lateral Raises 12-15 + 4x/10''
DB Curl 12-15 + 4x/10''
Triceps PushDown 12-15 + 4x/10''

Thanks for your great work!
He approves this routine.

Quote:
Yes, that will work fine.
--
Coach Borge A. Fagerli
Oslo, Norway
Mob: +47 942 50 000
www.borgefagerli.com
Hope It will help people the future
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  #2  
Unread 03-05-2013, 12:05 AM
FistOfFury FistOfFury is offline
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"Yes, that will work fine." LOL Borge has a blunt way of answering sometimes. Busy guy.

Not sure if you have checked out Borge's english blog as there is a lot of good info there, as well as the answer to your email, especially in the comments section.
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  #3  
Unread 03-05-2013, 06:58 AM
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Miknal Miknal is offline
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You may have it backwards, depending on what you are trying to do.

I don't know a huge amount about myo-reps (so feel free to correct me if I am wrong), but in the FAQ, Borge said,

Quote:
My general guidelines are:
15-30 when you have only one exercise for a muscle group, for priority muscle groups when exercising with light weights, or simply have a higher volume tolerance
10-20 when you have two exercises for a muscle group, or has a moderate volume tolerance
5-15 of 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 different reasons, have lower exercise tolerance.
For most, priority exercises on the GBR are the first two or four exercises in a session.

Did you mean to set biceps/triceps as priority groups, or did you select higher/lower rep ranges because they correspond with the GBR rep ranges?
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  #4  
Unread 03-05-2013, 10:34 AM
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Zyxpltzz Zyxpltzz is offline
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Miknal, you're confusing rep ranges with total volume recommendation. Lol.
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  #5  
Unread 03-05-2013, 11:09 AM
IronAddiction IronAddiction is offline
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Quote:
Originally Posted by Zyxpltzz View Post
Miknal, you're confusing rep ranges with total volume recommendation. Lol.
In the latest version of myo-reps he implement the auto - regulation instead of the ''general volume recommendations''
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  #6  
Unread 03-05-2013, 11:13 AM
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Miknal Miknal is offline
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Quote:
Originally Posted by Zyxpltzz View Post
Miknal, you're confusing rep ranges with total volume recommendation. Lol.
http://forums.lylemcdonald.com/showthread.php?t=8800

Quote:
Originally Posted by Blade View Post
The general guidelines are the total rep count after activation set.
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  #7  
Unread 03-05-2013, 11:36 AM
IronAddiction IronAddiction is offline
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I asked him about how to implement in any routine, and he answered this:

Quote:
Hi, just replace whatever rep range with Myo-reps, e.g. 5-8 becomes 5-8 +2x, 8-12 becomes 8-12 +3x etc

The auto-regulation aspect is taken care of both with the +x notation (number of sets in the Myo-rep series) and with a dual progression, i.e. progress reps on the activation set until you hit the upper range, progress load until you hit the lower range.
--
Coach Borge A. Fagerli
Oslo, Norway
Mob: +47 942 50 000
www.borgefagerli.com
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  #8  
Unread 03-05-2013, 01:06 PM
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Genghis Genghis is offline
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Thank you for posting this.
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  #9  
Unread 03-05-2013, 03:41 PM
IronAddiction IronAddiction is offline
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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
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  #10  
Unread 03-05-2013, 03:41 PM
IronAddiction IronAddiction is offline
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Quote:
Originally Posted by Genghis View Post
Thank you for posting this.
Hope this will help somebody
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