hey folks Dr Mike Israel here for Renaissance periodization G that's a whole lot of words to say mile reps are a training modality that works really well for hypertrophy and we are going to talk about what it is when it's a good idea to use and when it's a terrible idea to use and don't you dare use it then [Music] do you guys remember that one time when uh Gandalf was like uh Lord of the Rings one I think he showed up to she wasn't named house uh Scott video guy you know this no not sauron's house motherfucker are you serious um Bilbo Baggins house I think and uh no yeah Frodo was coming by later but like Bilbo was like no no man I'm like I'm gonna take the ring and um what's his name the magician guy was like hell no but basically he was like shit got like sort of dark and light at the same time yeah right mushrooms are a hell of a drug in any case fire reps so how do you do my reps you choose generally speaking a weight you can do close to failure for between 10 and 20 reps in one set and then you do your first working set stopping It Whatever rep shy failure you have for that week three four two one Whatever week it is and then as soon as you stop you rest just long enough to let the burn dissipate so if you're doing curls my reps as long as the burn is out as soon as the burn is out go again do as many reps as you can until whatever shy of failure say it's you know a two RAR week stop or two where I are let's say you got six reps rest again go again you can stop doing these Maya rep sets either when you've had enough you know that volume eyes it's enough of a stimulus Mega pump you're super tired stop or last case scenario you stop when the Reps drop below sets of five so if you like rest and then you do a curl set and it's three reps that's not stimulated enough you're probably too fatigued time to take a break switch exercises so on and so forth all right these work super well technically yes they are a subcategory of rest pause but remember rest pause is something that describes cluster sets cluster sets for example it's like somebody in Olympic weightlifting will do a snatch for three reps and then wait like 60 seconds and then do another three reps and wait 60 seconds to do another three reps like a you know a three by three cluster or something that is also technically rest pause but rest pause in the area of hypertrophy basically looks a lot like my reps that's why we use Bergie fagrelli uh the gentleman who invented the term that's why we use my reps because it's just the most accurate term to use now my arrests have amazing upsides some of which include an amazing stimulus especially to to muscles that are resistant to stimuli in straight sets some muscles respond they need a lot of volume they need lots of approaches to failure in a given session and if you just do it with straight sets it takes you fucking forever and most of the reps are so far away from failure and it's not junk volume it's just not the fastest most efficient way to achieve your goal but some muscles are really fast to recover and really just need a lot for example forearms for many people biceps delts traps calves you can mirept living shit out of those muscles anything short of my erupts might not be an awesome stimulus my reps really check that fucking box it is also with my reps easy to sum up a ton of work that just seems daunting if someone says like hey you got to approach failure eight times for your biceps today you're like fuck but if you can do a whole bunch of that failure approaching in a relatively fast manner it's always fun it's always exciting you're always training really close to failure after the first set it can make something super insane be like oh it gets reasonable we can actually get this done and then lastly it saves a crapload of time so if you're super time constraints Maya reps are a really really good place to look now there are downsides there are distinct downsides so when the upsides make sense use them in training when the downsides don't don't use them so here's the first downside we have to when we're doing let's say my rep curls and we're saying okay as soon as the burn is out of the biceps we go again we are assuming that all of the other three check boxes of our when how long to rest sort of algorithm are already checked which say cardio is not a limiting factor if you you're no longer burning in your biceps you're breathing like that and the next set even if it's six reps or whatever it's not going to be ultra productive because your cardio is probably holding you back or the exercise is so nervous system and so psychologically taxing like deadlifts you just feel super weak after you've regained your you know you're no longer have a ton of metabolites in your muscles you just feel super destroyed that next set is going to be basically hardly anything and if there's a synergist muscle like if your forearms are cramping to shit it doesn't matter what you're going to do for bicep snacks because your forms are going to be limiting factors so Maya wraps are only for exercises which once the proximate burn of the exercise goes away of the target muscle all of the other factors are already checked for you and notice the examples they gave forearms who the hell runs out of breath training their forearms it's a good joke here about what you do on your own Saturday night that's right Saturday night you're on your own I know you biceps like most people don't run out of air training their biceps if you do you need to do more cardio and eat less so you become leaner delts traps calves notice quads are not in here can you do my reps for quads yes but you're going to have to be much less ambitious you may do like a set of 15 and then a set of three and then a set of two and then fuck off uh yeah it violates our five reps or so but we just can't recover enough for that sort of thing so my reps look a little bit different they're limited my reps and squats what would that even look like actual regular squats uh okay unit set of 15 and then 10 seconds later your quads don't have any lactic acid you get under the bar you walk it out you do one grinder single and you throw up blood comes splitting out of your eyes and you die some exercises the cardio is such a limiting factor they're so fatigue in your psychology you won't feel strong after them and there's so many Sinners just need to calm down before you hit it again my reps are just no good for them it's like you post a video like my rap deadlifts everyone's gonna have a laugh as you die slowly on camera but for smaller muscle groups ones you can isolate a bit more ones that don't have a huge systemic demand mostly local one my reps are almost ideal and lastly yes you can use my reps a ton but remember because there's so many approaches to failure potentially like a my website can easily have six approaches to muscular failure or close within just one mile rep set and you say oh well that's not a big deal it can be really fatiguing as long as you understand that you can program it intelligently but if I see you program like okay like lap pull Downs my reps rows Maya wraps upright Rosemary wraps is the whole program is my reps you may find that that burns you out on exhaust you before you can put in as much high quality work as you want so as long as you don't use my reps and exercises in which the systemic limiters are way way too prominent a lot of compound multi-joint exercises big muscle groups deadlift squats presses things like that as long as you use them there and as long as if you use them you don't overuse them so they beat the shit out of you my reps are amazing I highly recommend them we have other videos that talk about it and give some examples in the meantime go try them out and hey tell a friend about them here's my sort of job for you today homework you could call it what the fuck I thought you I thought I graduated school here's the deal go through your phone book in your phone find a friend you haven't talked to in years maybe a conversation that would even be awkward tax them better yet call them tell them about my reps and hey tell them Dr Mike thank you