Sometimes referred to as rest-pause sets, myo reps are a way to perform multiple short bouts of reps with the same weight, separated by brief rest periods. You start with an initial set performed close to your target RIR, then continue with shorter sets after very short rests.
For example, during a dumbbell bench press:
Starting or activation set: 90lb × 8 reps (about 1 to 2 RIR).
Rest: 10 to 20 seconds.
Round 2: 90lb × 4 reps.
Rest: 10 to 20 seconds.
Round 3: 90lb × 3 reps.
There are two ways to perform the mini sets following the activation sets. You can either push them to failure (i.e., until you’re confident you couldn’t complete another rep with good technique), or you could aim to complete a predetermined number of reps for as many sets as possible. If you go with the failure option, you’d typically only do two or three mini sets. If you instead aim for a predetermined number of reps in each set, you’d continue doing mini sets until you can no longer perform the predetermined number of reps with good technique. At that point, the myo rep set is complete.
Drop sets involve reducing the weight after completing a set and continuing to perform reps with a lighter load to extend the set.
For example, during a dumbbell bench press:
Set 1: 90lb × 10 reps. You reach your limit and cannot complete another clean rep.
Drop/reduce the weight.
Round 2: 70lb × 8 reps.
Some people perform one additional round, while others may perform three or more. Drop sets are usually used on the final set of an exercise, rather than on every set, since that would add a large amount of volume. So, you continue until you can no longer hit the intended reps while staying near your target RIR, at which point the drop set is complete. Aim to minimize the time between mini sets during a drop set, continuing with your reps as soon as you’ve changed the weight.
Failure sets are sets taken to the point where you cannot complete another rep with proper technique. Logging a failure set indicates that the set was performed at an RIR of 0.
Let’s say you’re doing a dumbbell bench press.
Set 1: 90lb × 10 reps
You know you would not be able to complete an 11th rep with proper technique, or
You attempt an 11th rep but cannot complete it with proper technique, or
You attempt an 11th rep and fail to complete it at all.
This set would be done and you’d rest and repeat a new set or move to another exercise.
Overall, these set types exist to support different logging styles and training approaches.
Now that you’ve learned about different set types, you might enjoy one of these articles next:
Logging Different Types of Sets
Changing RIR During An Active Logging
Accessing Exercise Options During a Workout
