Myo-Reps Versus Traditional Sets for Muscle Strength, Fat-Free Mass, and Time Efficiency
Myo-Reps Versus Traditional Sets for Muscle Strength, Fat-Free Mass, and Time Efficiency: a Randomized Controlled Trial
This study compared two ways of doing strength training in healthy adults. The first, called Myo-Reps, is a time-saving method: one hard first set of 8-15 repetitions, followed by three short "mini-sets" of 3-5 repetitions with only 10-20 seconds of rest in between. The second is traditional training: three sets of 8-15 repetitions with 1-3 minutes of rest between sets.
Thirty-four adults were randomly assigned, by chance, to one of the two groups. For nine weeks everyone trained twice a week, under supervision, doing full-body workouts on 10 gym machines. The researchers measured how much stronger people became on each exercise, how much their fat-free mass (muscle and other lean tissue) changed, how hard the sessions felt, how much weight and how many repetitions were lifted, and how long the sessions took.
The aim was to find out whether the shorter Myo-Reps workouts can build strength and fat-free mass as well as traditional training.
Aperçu de l'étude
Statut
Les conditions
Intervention / Traitement
Description détaillée
Rationale: Lack of time is a common barrier to resistance training. The study tested two competing predictions. If total volume load (load × repetitions) is the main driver of adaptation, traditional three-set training should give greater improvements. If repetitions performed close to failure matter more, Myo-Reps could give similar or greater improvements despite less volume and shorter sessions.
Design: Parallel-group randomized trial in healthy adults, 1:1 allocation, stratified by gender and age, using a central web-based randomization system run by an independent trial unit; allocation was concealed until enrolment. All sessions were directly supervised, and load progression rules were identical in both groups. Week 1: familiarization and baseline body composition. Week 2: baseline strength testing. Weeks 3-11: training. Week 12: repeat testing.
Analysis: No sample-size calculation was performed (convenience sample). Strength comparisons are exploratory and analysed separately for each exercise.
Registration note: This record was registered retrospectively, after data collection was completed. Outcomes are described as defined in the manuscript submitted for publication.
Type d'étude
Inscription (Réel)
Phase
- N'est pas applicable
Contacts et emplacements
Lieux d'étude
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Trøndelag
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Trondheim, Trøndelag, Norvège, 7030
- Sit Trening HelgasetrSit
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Critères de participation
Critère d'éligibilité
Âges éligibles pour étudier
Accepte les volontaires sains
Sexes éligibles pour l'étude
La description
Inclusion Criteria:
- 18-65 years
- Generally good health
- No medical contraindications for heavy resistance training
Exclusion Criteria:
- highly advanced trainees
- pregnancy
Plan d'étude
Comment l'étude est-elle conçue ?
Détails de conception
- Objectif principal: Autre
- Répartition: Randomisé
- Modèle interventionnel: Affectation parallèle
- Masquage: Aucun (étiquette ouverte)
Armes et Interventions
Groupe de participants / Bras |
Intervention / Traitement |
|---|---|
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Expérimental: Myo-Rep
Nine weeks (weeks 3-11) of two supervised full-body sessions per week on 10 resistance-training machines. For each exercise: one activation set of 8-15 repetitions close to failure, followed by three mini-sets of 3-5 repetitions with the same load, separated by 10-20 seconds of rest. Load progression criteria were identical to the traditional training group. |
Supervised full-body machine-based resistance training, twice weekly for nine weeks. Each exercise: one activation set of 8-15 repetitions close to failure, then three mini-sets of 3-5 repetitions with the same load and 10-20 seconds of rest between sets. |
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Comparateur actif: Traditional three-set training
Nine weeks (weeks 3-11) of two supervised full-body sessions per week on the same 10 resistance-training machines. For each exercise: three sets of 8-15 repetitions separated by 1-3 minutes of rest. Load progression criteria were identical to the Myo-Reps group. |
Supervised full-body machine-based resistance training, twice weekly for nine weeks, using the same 10 exercises. Each exercise: three sets of 8-15 repetitions with 1-3 minutes of rest between sets. |
Que mesure l'étude ?
Principaux critères de jugement
Mesure des résultats |
Description de la mesure |
Délai |
|---|---|---|
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Change in exercise-specific muscular strength (estimated one-repetition maximum, e1RM) across 10 machine exercises
Délai: Baseline (week 2) to post-intervention (week 12)
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e1RM was derived from 3-10 repetition-maximum tests (Epley equation) for each of the 10 trained machine exercises. Each exercise was analysed separately, and the between-group difference in change from baseline to post-intervention is the outcome. |
Baseline (week 2) to post-intervention (week 12)
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Mesures de résultats secondaires
Mesure des résultats |
Description de la mesure |
Délai |
|---|---|---|
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Change in fat-free mass
Délai: Baseline (week 1) to post-intervention (week 12)
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Measured by bioelectrical impedance (InBody 770). |
Baseline (week 1) to post-intervention (week 12)
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Session duration
Délai: Training weeks 3-11
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Time taken to complete a training session, averaged per participant. |
Training weeks 3-11
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Weekly volume load
Délai: Training weeks 3-11
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Load × repetitions, summed across exercises and averaged per week. |
Training weeks 3-11
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Repetitions close to failure
Délai: raining weeks 3-11
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Estimated number of repetitions performed close to muscular failure during training. |
raining weeks 3-11
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Session rating of perceived exertion (session RPE)
Délai: Training weeks 3-11
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Participant-rated exertion for each training session. |
Training weeks 3-11
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Collaborateurs et enquêteurs
Les enquêteurs
- Chercheur principal: Marius S Fimland, Phd, NTNU - Norwegian University of Science and Technology
Dates d'enregistrement des études
Dates principales de l'étude
Début de l'étude (Réel)
Achèvement primaire (Réel)
Achèvement de l'étude (Réel)
Dates d'inscription aux études
Première soumission
Première soumission répondant aux critères de contrôle qualité
Première publication (Réel)
Mises à jour des dossiers d'étude
Dernière mise à jour publiée (Réel)
Dernière mise à jour soumise répondant aux critères de contrôle qualité
Dernière vérification
Plus d'information
Termes liés à cette étude
Mots clés
Autres numéros d'identification d'étude
- SIKT ID: 187305
Plan pour les données individuelles des participants (IPD)
Prévoyez-vous de partager les données individuelles des participants (DPI) ?
Description du régime IPD
De-identified individual participant data underlying the published results will be made available to qualified researchers on reasonable request to the corresponding author, after publication of the main article. Requests should include a brief research proposal.
Délai de partage IPD
Data will be available beginning after publication of the main article and for at least 5 years thereafter.
Critères d'accès au partage IPD
De-identified individual participant data will be shared with qualified researchers on reasonable request to the corresponding author (Philip Meisterl, NTNU), who will review each request. Requesters should provide a short research proposal. Data are shared only for scientific research purposes, consistent with participants' consent and Norwegian data protection regulations (GDPR). Data will be sent securely by email or a secure file-transfer link.
Informations sur les médicaments et les dispositifs, documents d'étude
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