How To Build Muscle In HALF The Time (TRY THIS 1 TECHNIQUE!)

Summary

In this video, Sean Nalawani from RealScienceAthletics.com introduces 'Mile Reps,' a hypertrophy training method that maximizes muscle growth through efficient, high-quality reps near failure. He explains the technique, which involves an initial high-rep set followed by several low-rep mini sets with short rests. This method is ideal for those seeking time-efficient workouts, looking to target specific muscle groups, or dealing with minor injuries. Nalawani also provides practical advice on implementing Mile Reps and suggests it's best suited for intermediate lifters with some experience.

Takeaways

• 💪 Mile Reps is a hypertrophy training method that focuses on high-quality muscle-building reps near failure.
• 🏋️‍♂️ It involves performing an initial high-rep set followed by several low-rep mini sets with short rest periods.
• 🕒 This method is time-efficient, allowing for more reps in a shorter period and optimizing the stimulus to fatigue ratio.
• 📉 It reduces the number of 'junk reps' that don't contribute significantly to muscle growth.
• 🏆 Mile Reps are particularly useful for those looking to increase volume for a specific muscle group or for those with limited time or access to heavier weights.
• 🤕 It can be beneficial for individuals with minor injuries, allowing them to work around limitations while still achieving muscle fatigue.
• 👍 Sean Nalawani, from RealScienceAthletics.com, personally uses and recommends Mile Reps for their effectiveness.
• 📹 The script includes a demonstration of a Mile Rep set performed by Sean, showcasing the technique in practice.
• 🔄 Mile Reps can be integrated into a workout routine selectively, for example, on isolation exercises or as the last exercise for a muscle group.
• 👨‍🏫 It's recommended for intermediate and advanced lifters with some experience, and is best applied to mechanically simpler exercises.

Q & A

What is the main focus of the video by Sean Nalawani from RealScienceAthletics.com?

The video focuses on a hypertrophy training method called 'Mile Reps' that is effective for building muscle in a more time and energy-efficient way.

What is the concept of Mile Reps in strength training?

Mile Reps involve performing a regular set with a slightly higher rep range, followed by several low-rep mini sets with short rest periods in between, focusing on reps near muscular failure.

Why are the last few reps of a set considered crucial for muscle growth according to the video?

The last few reps near muscular failure are crucial for muscle growth because they challenge the existing strength capacity of the muscle, prompting the body to adapt and grow.

What is the recommended rep range for the initial set in a Mile Rep routine?

The recommended rep range for the initial set in a Mile Rep routine is between 12 to 20 reps.

How long should the rest periods be between the mini sets in Mile Reps?

The rest periods between the mini sets in Mile Reps should be short, typically around 10 to 15 seconds, or three to five deep breaths.

What is the purpose of performing Mile Reps with a higher rep range followed by lower rep sets?

The purpose is to maximize training efficiency by reducing the number of 'junk reps' and focusing on high-quality muscle-building reps near failure.

Why might someone choose to implement Mile Reps in their training routine?

Mile Reps can be chosen for their time efficiency, to increase volume for a specific muscle group, when access to heavier weights is limited, or to work around minor injuries.

What is the recommendation for beginners regarding the use of Mile Reps?

Beginners are recommended to build their base with more traditional methods before branching out to techniques like Mile Reps, which are more suited for intermediate and advanced lifters.

What type of exercises does Sean Nalawani suggest using Mile Reps for?

Mile Reps are suggested for mechanically simpler exercises, especially isolation exercises, and not recommended for complex compound movements like free weight squats or deadlifts.

How can someone get a customized training routine and nutrition plan from Sean Nalawani?

By visiting shawnell.com/custom, filling out a short form, and Sean will send a free step-by-step training routine and nutrition plan based on the individual's condition and goals.

Outlines

00:00

💪 Introduction to Mile Reps for Hypertrophy Training

Sean Nalawani from RealScienceAthletics.com introduces the concept of 'Mile Reps,' a hypertrophy training method that maximizes muscle growth in a time and energy-efficient manner. This method is a variation of rest-pause training where after an initial high-rep set, the lifter takes short breaks and performs several low-rep mini-sets to failure. The video promises a detailed explanation of what Mile Reps are, their effectiveness, proper implementation, and who should use them. Sean also shares a personal demonstration of performing a Mile Rep set in the gym.

05:01

🏋️‍♂️ Execution and Benefits of Mile Reps

In this paragraph, Sean demonstrates how to perform a Mile Rep set, starting with an initial high-rep 'activation set' that doesn't necessarily have to go to failure. He then proceeds with several low-rep mini-sets with short rest periods in between, aiming for muscular failure each time. The benefits of this method include time efficiency, increased training volume for specific muscle groups, and its suitability for situations with limited access to heavier weights or when working around minor injuries. Sean also discusses a variation called 'Mile Rep Drop Set,' where a heavier weight is used for the initial set followed by lighter weights for the mini-sets. He emphasizes that Mile Reps are best suited for intermediate and advanced lifters and recommends using them for mechanically simpler exercises.

10:03

🛑 Practical Considerations for Implementing Mile Reps

Sean concludes the video by discussing the practical aspects of incorporating Mile Reps into a training routine. He suggests that Mile Reps are not a mandatory technique but can be a valuable tool for those looking to optimize their training efficiency or manage specific circumstances. He advises against using Mile Reps for complex compound exercises and recommends them for isolation exercises or simpler compound movements. The video wraps up with a call to action for viewers to subscribe for more fitness advice, watch recommended videos, and engage with Sean on Instagram for daily tips.

Keywords

💡Hypertrophy training

Hypertrophy training is a type of strength training aimed at increasing muscle size. In the script, this concept is central as the video discusses a specific method to build muscle effectively. The method mentioned is designed to be more time and energy efficient, which is ideal for those looking to maximize muscle growth without excessive time commitment.

💡Rest pause training

Rest pause training is a technique where an individual performs a set to failure, then takes a brief rest and continues with additional reps. The script mentions that the host is a fan of this technique and uses it in his own training. It's highlighted as a method that can be effective for muscle growth.

💡Mile reps

Mile reps is the specific hypertrophy training method discussed in the video. It involves performing a high rep set followed by several low rep sets with short rest periods. The term 'mile reps' is used to describe this method, which is a form of rest pause training. It's suggested as a way to maximize muscle building efficiency.

💡Muscular failure

Muscular failure refers to the point at which a muscle can no longer complete another repetition with proper form. The script explains that the last few reps near muscular failure are crucial for muscle growth. This concept is key to understanding why mile reps are effective, as they focus on these high-effort reps.

💡Efficiency

In the context of the video, efficiency refers to the ability to achieve muscle growth with minimal time and effort. The mile rep method is praised for its efficiency, allowing for a high volume of effective reps in a short period, which is beneficial for those with time constraints or those looking to optimize their workouts.

💡Activation set

An activation set is the initial high rep set in the mile rep method, meant to prepare the muscle for the subsequent mini sets. The script clarifies that this set is not a warm-up but should be performed with intensity, aiming for a rep range of 12 to 20 reps.

💡Mini sets

Mini sets are the low rep sets performed after the initial activation set in the mile rep method. These sets typically range from three to five reps each, with short rest periods in between. The script uses the term to describe the structured approach to achieving muscular fatigue efficiently.

💡Volume

Volume in the context of the video refers to the total amount of work done for a particular muscle group during a training session. The script suggests that mile reps can be useful for increasing volume without the need for an excessive number of sets, which can be taxing.

💡Injury

The script mentions that mile reps can be applicable for those with minor injuries, as it allows for high rep training with lighter weights, which can be less taxing on the body. This makes it a versatile method for individuals with specific physical limitations or those recovering from injury.

💡Intermediate and beyond

The term 'intermediate and beyond' refers to individuals with a certain level of training experience. The script suggests that mile reps are more suitable for those who have a solid foundation in weight training, indicating that beginners might benefit more from traditional methods before progressing to more advanced techniques like mile reps.

💡Isolation exercises

Isolation exercises are those that target a single muscle group. The script mentions that mile reps can be particularly effective for isolation exercises, as they allow for a high volume of focused reps with minimal rest, which can be beneficial for targeting specific muscles.

Highlights

Introduction to myo-reps as a time and energy-efficient hypertrophy training method.

Myo-reps are a variation of rest-pause training that focuses on maximizing muscle-building reps near failure.

Only the last few reps near muscular failure are responsible for significant muscle growth.

Myo-reps minimize 'junk reps' by emphasizing high-quality reps that challenge the muscle's strength capacity.

Training effort should focus on getting as close to muscular failure as possible to stimulate growth.

A myo-rep set involves an initial activation set of 12-20 reps followed by several low-rep mini sets.

The activation set is not a warm-up but a regular muscle-building set performed with high effort.

Short rest periods between mini sets (3-5 deep breaths or 10-15 seconds) are essential for maintaining intensity.

Myo-reps condense effective reps into a shorter time frame, optimizing the stimulus-to-fatigue ratio.

Using heavier weights for lower reps in the activation set can also be an effective myo-rep strategy.

Myo-reps are useful for making training more time-efficient, especially when gym time is limited.

Myo-reps can increase volume for specific muscle groups without performing multiple extra sets.

This method is ideal for lifters without access to heavier weights, as it allows effective training with lighter weights.

Myo-reps are recommended for intermediate to advanced lifters and are best applied to mechanically simpler exercises.

Isolation exercises are the safest and most effective movements for applying the myo-rep technique.

Transcripts

so a lot of potential benefits with this

method i use it in my own training and

it's definitely something to consider

if you fit into any of those categories

what's up guys sean nalawani

realscienceathletics.com and in this

video today we're going to be talking

about

one particular hypertrophy training

method that you can use

to build muscle effectively but in a

much more time and energy efficient way

now i talked about rest pause training

in a previous video

which is a technique that i'm a big fan

of and i personally use quite a bit in

my own training

and this method here is a form of rest

pause and it's called

mile reps so let's go over what mile

reps are

why they're effective how to implement

them the right way

who should specifically use them and i'm

also going to give you an actual

demonstration of myself performing a

mile rep set in

the gym if you're new here and you're

looking for straight ahead no bs fitness

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so what is a myo rep set it's actually

pretty straightforward

and it's where you perform a regular set

but using a slightly higher rep range

and then rather than taking a full rest

period and then performing an entirely

new set like you normally would

instead what you're going to do is just

take a very short rest perform a few

more reps

take another short rest perform a few

more reps and you're just going to

repeat that

for four to five of these additional low

rep mini sets and i'll explain

uh in a minute here exactly how to lay

this out in terms of the actual

rep ranges and the rest periods now why

would you do this well

uh like we've talked about many times

before on the subject of

training effort it's crucial to

understand that it's only the last few

reps of a given set

when you're up near the point of

muscular failure it's only those last

few

really difficult uncomfortable reps

those are the reps that are responsible

for triggering significant muscle growth

because those are the reps that are

actually challenging the existing

strength capacity of

the muscle okay the easier reps before

that they don't give your body any

incentive to change

because the muscle already has more than

enough resources to complete those reps

that's why they're easy

it's only when you threaten the existing

capacity of the muscle that your body's

gonna say okay

this is a real threat here and we need

to make some adaptations in order to

deal with it you'll probably get some

growth stimulation once you reach

around four to five reps shy of failure

but it's not gonna be that significant

at that point

uh it's usually gonna be around three

reps in reserve where something

actually legitimately meaningful is

gonna happen in terms of muscle growth

and more like

zero to two reps in reserve that's where

the most significant growth is going to

be triggered

so the idea behind myo reps is that

you're maximizing the efficiency of your

training

by reducing the number of junk reps that

you're performing and just focusing in

on those high quality muscle building

reps

up near failure now you're going to find

slightly different mile rep variations

in terms of the exact rep ranges and the

rest periods and the set counts

but i'll just give you the general

framework here so again you're first

going to start off with an initial

activation set i don't get the wrong

idea based off of

the terminology because activation set

almost sounds like it's a warm-up or

something but

that initial set is not a warm-up um you

should just treat it like you would any

other

normal muscle building set now you don't

necessarily have to go all the way to

failure

um you can go to failure if you want but

just perform that set using whatever

intensity level

you're aiming for based on your own

training approach whether it's all the

way to failure or

uh one rep in reserve or two reps in

reserve and so on um and the rep range

for that initial set should be slightly

higher usually it's gonna fall somewhere

between

about 12 to 20 reps now personally i'm

not a big fan of

really high rep sets because i think a

lot of times people

end up stopping the set not because

they're truly close to actual mechanical

muscular failure

but instead they just stop the set

because the overall general discomfort

level gets too high in terms of

muscle burn and cardiovascular stress

and even psychological stress

so i like to keep to the lower end of

that but that's just me

if you prefer higher reps you can do

higher reps but around 12 to 20 reps

would be standard for that initial set

now after the initial set you're gonna

take a short rest

uh the usual recommendation is three to

five deep breaths or around 10 to 15

seconds

uh the precise rest period is not some

critical factor but the main thing is to

just try

to keep it consistent each time so that

you can properly track your progress if

you are using mile reps on a consistent

basis but after that short rest

um you're gonna pick the weight back up

and perform your first mini set and the

mini sets are usually somewhere between

about three to five reps so do that take

another rest do another three to five

reps

and then just repeat that until you've

performed four to five of those little

mini sets

and with that approach what you're doing

is you're condensing a very high number

of effective reps

down into a shorter period and you are

optimizing the stimulus to fatigue ratio

because you're performing way fewer junk

reps in total and now let me show you

what an

actual mile rep set looks like from my

own training i just filmed this

during my last workout on my iphone so

the quality isn't great

um and this is just on a basic machine

preacher curl so

here's the initial activation set i was

aiming for 12 reps but i ended up

getting 11.

um i don't actually do this exercise

regularly at the moment so i wasn't sure

exactly how much weight to use but

i just had to find a quiet spot in the

gym where i could film because it was

pretty busy

but this was definitely a zero rir set i

for sure was not getting another rep

there

so after that initial set there's a

short rest because i went all the way to

zero rar i needed a bit longer to rest

here so i was doing

five really slow deep breaths now here's

the first mini set of

three reps again you can do four reps or

five reps here but i prefer lower reps

so i'm doing three reps here and i

couldn't have even gotten more than

three here if i tried anyway

another rest period and then another

three reps another rest

followed by three more reps then the

final rest and then on

the last set here i only got two reps

because i was pretty wiped out at that

point so again just to be clear

the exact numbers in terms of the reps

and the rest periods

that's not what's most important here

it's more so just about the general

overall

approach of a higher rep set followed by

several lower rep sets with shorter rest

in between and where you're going

close to or all the way to failure each

time so performing a large number of

effective reps

within a smaller window and if you want

to be even more efficient with this

uh one method that i personally use

sometimes as far as i know i thought

this up on my own maybe it has been

recommended somewhere else but

if so i'm not aware of it but the other

thing to keep in mind is that you don't

even necessarily have to do

a high rep activation set you can do

what i would call a

myo rep drop set where you can use a

heavier weight for that initial set for

a slightly lower rep range

and then just lighten the weight and use

that lighter weight for those additional

mini sets

um again i personally prefer training in

more moderate rep ranges

so what i might do is perform that

initial set with a heavier weight in

maybe the six to eight rep range take a

short rest and then do the additional

mini sets for three to five reps each

but just using a slightly lighter weight

but regardless of which exact method you

use

why would you bother with my reps in the

first place there's a few reasons

the first and most obvious reason is

that it's just more time efficient so

depending on your current situation if

for some reason you need to get in and

out of the gym more quickly

uh then obviously it would be useful for

that um that doesn't mean that you have

to do your entire workout using mile

reps for everything

um one option could be maybe to do your

compound movements using regular

straight sets

and then do your isolation exercises in

a mile rep style

or maybe for a particular muscle group

maybe for the first two exercises you do

those using regular straight sets

and then on the last exercise you do

milo reps um it doesn't have to be an

all or nothing thing

but it's just something that you can mix

in here and there to make your training

more efficient overall

aside from efficiency if there's a

certain muscle group that you want to

bring up and you want to increase the

overall volume for that muscle

then myo reps can be useful for that as

well um instead of doing maybe

let's say six extra weekly sets for your

upper traps you could do

one mile rep set and get a similar

training effect but without having to do

six completely separate sets

my reps could also be helpful if you're

in a situation where you don't have

access to heavier weights so if you only

have

enough resistance to where you need to

be doing let's say

25 reps per set in order to get close to

failure

you probably would prefer not to have to

do a really large number of high rep

sets like that so in that case

um you could do your initial set for 25

reps

take your quick rest and then crank out

a bunch of lower rep mower up sets

in order to get in all those effective

reps without having to completely reset

and do another 25 reps every time

if you've got a minor injury that you're

trying to work around then mile reps can

also be applicable

in that situation let's say you've got a

slight issue with your lower back

and the only way to work around it is by

doing high rep

lighter weight leg presses but again you

don't want to be doing let's say

a bunch of 20 rep and 30 rep sets that

are going to fatigue the hell out of you

and nauseate you and make you crazy sore

so again you can do that initial

lighter weight set for higher reps and

then do the rest in a mile rep style

so that you're still lifting that

lighter weight but you're getting to

failure

more efficiently and beyond all those

things you could just do my reps because

you enjoy them you know you just like

doing them and so on some exercises some

of the time you use mile reps instead of

straight sets there's really nothing

wrong with that either

so a lot of potential benefits with this

method um i use it in my own training

and it's definitely something to

consider

if you fit into any of those categories

and the only final point that i'd make

here is that

milo reps are probably more of an

intermediate and beyond type of

technique

i like to see novices build up their

overall base using more traditional

methods

you know basic free weight exercises

using regular straight sets

and then branching out from there if you

want to get a solid program for that

then you can visit shawnell.com custom

just fill out the short form there and

i'll send you back a free step-by-step

training routine that you can follow

based on your current condition and your

goals as well as a free nutrition plan

as well the link for that is up here

as well as down in the description box

but technically you could do my reps as

a novice if you implement it properly

and you really know what you're doing

but overall i would say that it's more

geared towards somebody with

some reasonable lifting experience under

their belt and then

secondly you probably want to be doing

this on let's say mechanically simpler

exercises

so i wouldn't recommend doing mile rep

squats or mile rep deadlifts or romanian

deadlifts or

you know free weight dumbbell presses

where you have to kick the weights up

into position

you can still use it on compound

exercises but if you're going all the

way to failure

then you want to choose movements where

there's less margin for error

and where it's easier to get the lift

into position and for isolation

exercises

i might say any isolation movement is

fine uh to do mile reps on

so this isn't a technique that you must

use i'm not recommending that you go

ahead and replace all your straight sets

with my

reps but depending on your current

situation and your goals and your

preferences

it's definitely a viable tool in the

toolbox to consider

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