Training Techniques Explained: MYOREPS, Supersets, and MORE
Knowing when and how to use different strength and conditioning protocols makes a major difference to your training over the long run.
Photo Credit: Becca Heuer
introduction
Weightlifting requires physical and mental commitment. That's one reason it's a particularly potent form of training. While getting stronger requires discipline, you must also be willing to learn more about effective, evidence-based methods.
These methods provide a few benefits as you move through your strength training journey:
Some make your training sessions shorter. Consistency is the biggest driver of long-term gains. Consistency is, in turn, driven by how well a program fits into your life, which often entails streamlining your workouts. If you only have 30 minutes, you will need some tools to ensure you don't have a routine that lasts 45. (For a good overview of why consistency matters read this article and to read more about time saving methods, click on my article at this link.)
Some increase the training stimulus for specific exercises without pushing the weight or switching movements. Let's say the barbell front squat provides you with the best results and the least fatigue. Over time, you can use techniques like MYOREPS or tempos to make a set more challenging without resorting to a barbell back squat.
Some keep intensity and specificity high for core movements. For example, adding intra-set rests allows you to consistently work closer to your desired e1RM.
Some refine technique by focusing effort on weaker points of a movement.
Some are an effective way to incorporate zone 5 heart rate training.
With that background, let's define some essential training techniques.
What is a Cluster Set?
Cluster sets break down a single set into smaller, more manageable mini-sets. Here's a cluster set example:
Conventional barbell deadlift 3x4 @ 88% e1RM
Rest 20 seconds in between each rep
Take standard rest between each set
I like using cluster sets for strength, specifically maintaining higher intensities closer to e1RM.
Sometimes, a lifter may struggle to perform at that percentage for a traditional set. Perhaps their grip fails, or their bar speed slows by 50% on the third rep. Or they lose focus in the middle of the set. They can use a cluster to refocus, recover, and ensure each rep stays high-quality.
You likely will only need this method once you reach intermediate status, and even then, rely on it sparingly. They can draw out a session; ideally, over time, you will learn to correct the issues mentioned above.
What are MYOREPS?
Myoreps pre-exhaust a muscle group by performing one hard activation set, followed by several shorter sets with limited rest. For example:
Machine leg press 1x12-20, TBD @ 3-5
Perform one activation set for 12-20 reps, stopping when you have two reps left in the tank (between 50-70% of e1rm
Perform a back-off set for 3-5 reps.
Pause for 20 seconds
Repeat the process until you hit a set where you can no longer perform at least three reps
(This could theoretically be very short or very long, so aim for sets of 3-5)
MYOREPS works better for hypertrophy and under time constraints. You can quickly achieve a lot of volume, making them ideal for supplemental or assistance lifts.
I've utilized MYOREPS for clients who train in busy gyms and want to shorten their training sessions.
What are Pause Sets?
During a pause set, the lifter stops for 1-2 seconds during a crucial part of a movement. For example, the lifter will wait in the bottom position in a pause squat before starting the ascent. On the bench press, the pause occurs with the bar on the chest, and for the deadlift, it happens at shin height.
Pause sets primarily benefit technique, requiring lifters to maintain focus and tension. I recommend these when clients tend to rush during a critical phase. It also allows you to "feel" the movement more intensely, which gives you more control.
This method also eliminates bounce or rebound, translating into more explosiveness during traditional sets.
Pauses also allow lifters to increase the eccentric portion of lifts, which can increase muscle hypertrophy.
What are Tempo Sets?
Tempo sets slow down the speed of each repetition, with a specific pace for each phase. Here's an example:
Tempo Squat 3-1-2
Take 3 seconds to perform the descent
Pause for 1 second at the bottom
Take 2 seconds to perform the ascent
Tempo sets are similar to pause sets in manipulating time to create a training effect. Instead of refining technique during a specific portion, however, tempo sets enhance awareness of the total lift.
They enhance mind-muscle connection, improving lift control while coordinating bracing, breathing, and tension.
What is a Superset?
Supersets combine two exercises back-to-back without a break. For example:
Barbell Bicep Curls 4x8
JM Presses 4 x 12 reps
Do one set of the overhead press immediately followed by the row
Rest for 60 seconds
Repeat until all four sets are complete
The main benefits of supersets are time, efficiency, and some conditioning.
You cut your rest times in half because you're working the second muscle group while the first recovers.
While supersets are a tried-and-true lifting method, lifters should use them strategically. They work best for antagonist muscles and, in my experience, mostly accessory movements.
For example, if you combine a heavy deadlift and a bench press, you limit strength and hypertrophy, which are the main goals of strength training.
And while you may increase your heart rate, that is inferior to dedicated conditioning.
What is an EMOM?
EMOM stands for every minute on the minute. It refers to a workout scheme in which you do one set for a designated time followed by a designated rest. The total EMOM lasts for a specific period.
Here's how that looks in practice:
Kettlebell swings for 7 min EMOM: 20/:40
Swing for 20 seconds
Rest for 40 seconds
Start again at the top of the next minute
End once the clock hits 7 minutes
An EMOM allows for high-volume work in a simple, structured format. They work best for HIIT workouts or general fitness, which makes them popular in group classes. Running an EMOM for body weight exercises such as squats, pushups, and burpees in a large group is easy.
I would not advise them for strength or hypertrophy. Remember that different rest-to-work intervals will elicit different physiological adaptations if used for conditioning.
What is an AMRAP?
AMRAP has two meanings: as many rounds as possible or as many reps as possible. It's yet another way of achieving lots of volume in a limited time while allowing you to target rep PRs.
One example: set a timer for a designated time. Cycle through as many rounds as possible for a superset, performing the assigned rep scheme. You can also do one or two back-off sets for AMRAP on a core lift.
Programming Details
You can use all these techniques in your training, assuming you're strategic and intentional. They can ratchet up the intensity and fatigue, so be careful about combining them.
For example, a session with cluster sets, pause sets, and tempo sets is overkill. You're better off choosing one or two at different points in the week, depending on your specific technical goal.
In addition, keep protocols like EMOM and AMRAP for conditioning. If you gas yourself during lifts, you’re making your cardiovascular system the limiting factor when you want to target the muscoskeletal system.
Here's a general guide for incorporating into your program:
Cluster sets: Best for one heavy compound lift per week when it's crucial to train closer to failure, but you require some extra rest during a set.
MYOREPS: Best with accessory or machine movements when time is short, or you’d like to increase the tension of a preferred exercise.
Pause sets: Best for one or two heavy compound lifts per week or any movement during which you want to increase the eccentric. I like using them for dumbbell bench presses, for instance.
Tempo sets: Best for one heavy compound lift per week during which you're trying to ingrain optimal technique in each phase. They are also helpful for movements during which you want to increase time under tension for muscle growth.
Supersets: Preferred for any assistance or accessory movements when you want to achieve high volumes in a limited time for opposing muscle groups.
EMOM and AMRAP: Preferred for conditioning intervals, whether using machines like a rower or assault bike or bodyweight for movements such as burpees and mountain climbers.
