Looking for any input on this.
When it comes to least to most neurologically demanding advanced set techniques, how would you rank these?
1.Straight set with appr 2 reps in reserve
2. Straight sets with maybe 1 rep in reserve or terminating on the “I can’t do another rep with decent form”.
? Rest Pause sets
? Myo Rep set
? Muscle Round/Custer sets.
Each of the ?s have a short break. I question how long this should be.
Rest pause is say 8 reps initially, short breaks to get what, 4 more reps? 1/2 the initial rep
Myo reps I have seen as an activation set, with 5 sets of 3 to 5 reps with short breaks. For that that use these, how much break do you strive for in the effective rep mini sets and do you use 3’s, 4’s, 5’s? Terminating when unsuccessful
Muscle Round/Cluster set. MRs are 6 sets of 4 with 10 seconds between, with 1 failure point.
using appr 15 rep max. 1 failure point. for example, 4,4,3 (drop weight) 4,4,4. Or as I understand it, 4,4,4,4,4, MAX.
I suppose everyone is different on how something affects you …
The most systematically demanding for me is Ken Listeners 50% sets on compound movements. This is taking a weight you can barely make 12 reps reps with for with squats, TBDL , LP, etc. You take one minute rest and try and get half of what you got on the first set … thus the name ‘50% Sets’. Key is that first set has to be to failure or real close to it. Kicks my ass every time.
Second for me I think would be the MR’s when done like that say to ; 4 reps w/ 5 deep breaths and repeated for 6 sets. I love it but starts to drag me under after a few workout like this. I change slightly by taking 4 deep breaths (8 seconds). Easier for my small brain to compute taking the same number of breaths as I did reps.
The Myo reps I do as a ‘Cluster Break Downs’ and will do 3 reps followed by 3 deep rest breaths with a reduction in weight for each of the 5 ‘sets’. Results in what I think of as a really tough set of 15 rather than five sets of 3. Some will see this as mini sets , some as one extended set. I use Performance Pins for these so I don’t have to move through the entire set. This gives me the best bang for the shortest time, yet doesn’t leave me feeling like a truck hit me like 50% sets do … go figure. But like all of these enhancers , I have to cycle them in and out of the routines.
One of the best ones I learned of recently on here in an article by CT is the two slow reps followed by two normal reps, repeated for eight reps. That kills whatever muscle I’m working with it without the systematic drain. Especially great for me on pulldowns and overhead presses. One of my favorites and has basically become my ‘straight reps’