Myo Set: An Effective Workout Technique for Building Muscle and Strength

Written by: Matthew Koroneos
Published: July 17, 2023

Have you heard of myo set training?

Myo set is a simple and effective training method that can maximize muscle growth and strength during your workouts.

What is Myo Set? It involves performing a set of an exercise to near failure, followed by a short rest period, and then continuing with additional mini-sets, or “myo sets,” with shorter rest periods in between.

Unlike traditional sets where you perform a fixed number of repetitions, myo set involves pushing your muscles to near failure and then incorporating short rest periods before continuing with mini-sets.

How Does It Work? The concept behind myo set is to exhaust your muscle fibres gradually, allowing for sustained muscle activation and stimulation. By starting with a set of an exercise to near failure, you activate a significant number of muscle fibres. Then, instead of stopping, you take a brief rest period (around 10 to 15 seconds) before performing additional mini-sets with shorter rest intervals. This approach helps you extend the time under tension and maximize the recruitment of muscle fibres.

Here’s an example: Let’s say you’re performing a bench press exercise. You would start with a set of bench presses using a challenging weight, performing as many repetitions as you can with good form until you’re close to failure. Instead of stopping there, you would take a short rest of about 10 to 15 seconds and then perform another mini-set of bench presses with the same weight, aiming for a few additional repetitions. You would repeat this process of short rest periods followed by mini-sets until you can no longer complete any more repetitions.

Benefits of Myo Set

Increased Muscle Growth: By continuously stimulating fatigued muscle fibres, it promotes muscle hypertrophy (growth). The combination of muscle fatigue and metabolic stress during the workout signals the body to adapt and build stronger muscles.

Enhanced Strength: The repeated mini-sets push your muscles beyond their limits, encouraging them to become stronger and more resilient.

Efficient Time Utilisation: The beauty of myo set is its time efficiency. By incorporating short rest periods and utilising the same weight, you can achieve an intense workout within a shorter duration. This is particularly beneficial for individuals with limited time for exercise.

Note: It’s important to note that myo set training requires proper form, control, and an appropriate weight selection to prevent injury and ensure effectiveness. Additionally, it is generally recommended for individuals with prior training experience and a solid foundation of strength.