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.
Studie Overzicht
Toestand
Interventie / Behandeling
Gedetailleerde beschrijving
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.
Studietype
Inschrijving (Werkelijk)
Fase
- Niet toepasbaar
Contacten en locaties
Studie Locaties
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Trøndelag
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Trondheim, Trøndelag, Noorwegen, 7030
- Sit Trening HelgasetrSit
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Deelname Criteria
Geschiktheidscriteria
Leeftijden die in aanmerking komen voor studie
Accepteert gezonde vrijwilligers
Geslachten die in aanmerking komen voor studie
Beschrijving
Inclusion Criteria:
- 18-65 years
- Generally good health
- No medical contraindications for heavy resistance training
Exclusion Criteria:
- highly advanced trainees
- pregnancy
Studie plan
Hoe is de studie opgezet?
Ontwerpdetails
- Primair doel: Ander
- Toewijzing: Gerandomiseerd
- Interventioneel model: Parallelle opdracht
- Masker: Geen (open label)
Wapens en interventies
Deelnemersgroep / Arm |
Interventie / Behandeling |
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Experimenteel: 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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Actieve vergelijker: 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. |
Wat meet het onderzoek?
Primaire uitkomstmaten
Uitkomstmaat |
Maatregel Beschrijving |
Tijdsspanne |
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Change in exercise-specific muscular strength (estimated one-repetition maximum, e1RM) across 10 machine exercises
Tijdsspanne: 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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Secundaire uitkomstmaten
Uitkomstmaat |
Maatregel Beschrijving |
Tijdsspanne |
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Change in fat-free mass
Tijdsspanne: 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
Tijdsspanne: 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
Tijdsspanne: 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
Tijdsspanne: 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)
Tijdsspanne: Training weeks 3-11
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Participant-rated exertion for each training session. |
Training weeks 3-11
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Medewerkers en onderzoekers
Onderzoekers
- Hoofdonderzoeker: Marius S Fimland, Phd, NTNU - Norwegian University of Science and Technology
Studie record data
Bestudeer belangrijke data
Studie start (Werkelijk)
Primaire voltooiing (Werkelijk)
Studie voltooiing (Werkelijk)
Studieregistratiedata
Eerst ingediend
Eerst ingediend dat voldeed aan de QC-criteria
Eerst geplaatst (Werkelijk)
Updates van studierecords
Laatste update geplaatst (Werkelijk)
Laatste update ingediend die voldeed aan QC-criteria
Laatst geverifieerd
Meer informatie
Termen gerelateerd aan deze studie
Trefwoorden
Andere studie-ID-nummers
- SIKT ID: 187305
Plan Individuele Deelnemersgegevens (IPD)
Bent u van plan om gegevens van individuele deelnemers (IPD) te delen?
Beschrijving IPD-plan
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.
IPD-tijdsbestek voor delen
Data will be available beginning after publication of the main article and for at least 5 years thereafter.
IPD-toegangscriteria voor delen
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.
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