How To Build Muscle In HALF The Time (TRY THIS 1 TECHNIQUE!)
Summary
TLDRIn 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
💪 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.
🏋️♂️ 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.
🛑 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.
Mindmap
Keywords
💡Hypertrophy training
💡Rest pause training
💡Mile reps
💡Muscular failure
💡Efficiency
💡Activation set
💡Mini sets
💡Volume
💡Injury
💡Intermediate and beyond
💡Isolation exercises
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
advice without all the regular fluff and
gimmicks and don't forget to hit that
subscribe button below
and turn on notifications as well to
stay in the loop on future videos
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
if you enjoyed this video don't forget
to hit that subscribe button below to
stay up to date on all of my latest
content
here's two more videos i'd recommend
watching now leave a comment down below
letting me know what you want to see
next
you can follow me over on instagram as
well for more daily tips and updates
and i will see you in the next video
Посмотреть больше похожих видео
The Best Way to Track Volume for Hypertrophy
HIGH vs LOW Reps: Which is Better for MUSCLE GROWTH? (Science Explained)
Stop Doing “3 Sets of 12” To Build Muscle (DO THIS INSTEAD!)
The BENEFITS of Combining Rep Ranges
The Differences in Training for Hypertrophy (Muscle Size) vs. Strength & Power | Dr. Andy Galpin
How to Fix a MUSCLE IMBALANCE (The Right Way)
5.0 / 5 (0 votes)