This Is THE MOST EFFECTIVE Muscle Building Technique!!! (MYO REPS/REST PAUSE)

Ah, Myo reps. Sweet, sweet Myo reps. There's little more brutal in life than a nice set of Myo reps.
Your girlfriend dump you?
Nope, Myo reps.
THIS page:
https://borgefagerli.com/myo-reps-in-english/
Has everything you need to know in detail about Myo reps (Borge invented them), but here are the basics.
1. Go to failure or 1 rep before failure in the ~10-30 rep range. Honestly total reps here don't matter that much, don't overthink it, go to failure. I typically use 15-20.
2. Take 3-5 deep breaths. If you're a normal human this might take 10-15 seconds.
3. Do 3-5 more reps, till failure. You didn't rest long so 3-5 should do it.
4. Repeat steps 2 and 3 until you reach 5 of these mini sets, or can no longer get

the number of reps of the first mini set.
From Borge:

"End the Myo-rep set when you lose 1 rep from the initial or 5 mini-sets.
Examples (all correct):
20 +4+4+4+3
22 +3+3+3+3+3
18 +5+4

Incorrect:
20 +4+4+4+3+3 (stop when you lose a rep from the initial)
22 +3+3+3+3+3+3+3+3+3 (stop at 5 sets of 3 reps)
18 +5+4+3+2 (same as the first one, stop when you lose a rep from the initial)"
"Let’s illustrate the difference between a “traditional” 3 sets of 20 vs. a Myo-rep set, the asterisk ‘*’ denoting “effective” reps:

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15* 16* 17* 18* 19* 20*

1-2min of rest

1 2 3 4 5 6 7 8 9 10 11 12 13 14* 15* 16* 17* 18* (a typical drop off in reps if using a 20RM load)

1-2min of rest

1 2 3 4 5 6 7 8 9 10 11 12* 13* 14* 15* 16*

So you did 54 total reps in about 6 minutes, where 15 reps were “effective” reps (at sufficiently high fiber recruitment).

Now a Myo-rep set:

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15* 16* 17* 18* 19* 20* – 15sec rest – 1* 2* 3* 4* 5* – 15sec rest – 1* 2* 3* 4* 5*- 15sec rest – 1* 2* 3* 4* 5*- 15sec rest – 1* 2* 3* 4* 5* – 15sec rest – 1* 2* 3* 4*

Here you did 34 total reps in about 2,5 minutes, where 29 reps were “effective”. The premise here is to *manage* fatigue to get in more work in less time, and you have to balance the reps and rest periods in the Myo-rep set appropriately."
Essentially you are just doing more in less time, by staying close to failure. It's tough...but judging my how sore my biceps and lats are today...it works.
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