The Gym Hack That Actually Has Science Behind It

Buff It Out: If you find your gym routine wearing on you at times, myo-reps might be exactly what you need. Developed by Norwegian strength coach Borge Fagerli in the mid-2000s, the technique strings multiple short sets together with only a few seconds of recovery in between. Research suggests that you can get the same muscle-building stimulus as traditional training in a fraction of the time.

How to Do It: To do them, pick a weight you can lift for around 10 to 15 reps and do your activation set, stopping one or two reps shy of failure. Then rest for about 10 to 20 seconds, and knock out a mini-set of four to five reps. Keep repeating that cycle until you can’t hit three reps anymore. Stick to exercises where your form stays controlled when you’re tired, like machines or dumbbells, and cap yourself at five mini-sets.

The Benefits: Research suggests myo-rep-style training can get the same amount of work done more than seven times faster than traditional sets. Because you’re using lighter loads, it’s also easier on your joints.