Clinical Research Directory

Myo-Reps Versus Traditional Sets for Muscle Strength, Fat-Free Mass, and Time Efficiency

Sponsor: Norwegian University of Science and Technology

Summary

This study compared two ways of doing strength training in healthy adults. The first, called Myo-Reps, is a time-saving method: one hard first set of 8-15 repetitions, followed by three short "mini-sets" of 3-5 repetitions with only 10-20 seconds of rest in between. The second is traditional training: three sets of 8-15 repetitions with 1-3 minutes of rest between sets. Thirty-four adults were randomly assigned, by chance, to one of the two groups. For nine weeks everyone trained twice a week, under supervision, doing full-body workouts on 10 gym machines. The researchers measured how much stronger people became on each exercise, how much their fat-free mass (muscle and other lean tissue) changed, how hard the sessions felt, how much weight and how many repetitions were lifted, and how long the sessions took. The aim was to find out whether the shorter Myo-Reps workouts can build strength and fat-free mass as well as traditional training.

Official title: Myo-Reps Versus Traditional Sets for Muscle Strength, Fat-Free Mass, and Time Efficiency: a Randomized Controlled Trial

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