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.
Studieöversikt
Status
Betingelser
Intervention / Behandling
Detaljerad beskrivning
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.
Studietyp
Inskrivning (Faktisk)
Fas
- Inte tillämpbar
Kontakter och platser
Studieorter
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Trøndelag
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Trondheim, Trøndelag, Norge, 7030
- Sit Trening HelgasetrSit
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Deltagandekriterier
Urvalskriterier
Åldrar som är berättigade till studier
Tar emot friska volontärer
Kön som är behöriga för studier
Beskrivning
Inclusion Criteria:
- 18-65 years
- Generally good health
- No medical contraindications for heavy resistance training
Exclusion Criteria:
- highly advanced trainees
- pregnancy
Studieplan
Hur är studien utformad?
Designdetaljer
- Primärt syfte: Övrig
- Tilldelning: Randomiserad
- Interventionsmodell: Parallellt uppdrag
- Maskning: Ingen (Open Label)
Vapen och interventioner
Deltagargrupp / Arm |
Intervention / Behandling |
|---|---|
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Experimentell: 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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Aktiv komparator: 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. |
Vad mäter studien?
Primära resultatmått
Resultatmått |
Åtgärdsbeskrivning |
Tidsram |
|---|---|---|
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Change in exercise-specific muscular strength (estimated one-repetition maximum, e1RM) across 10 machine exercises
Tidsram: 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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Sekundära resultatmått
Resultatmått |
Åtgärdsbeskrivning |
Tidsram |
|---|---|---|
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Change in fat-free mass
Tidsram: 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
Tidsram: 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
Tidsram: 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
Tidsram: 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)
Tidsram: Training weeks 3-11
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Participant-rated exertion for each training session. |
Training weeks 3-11
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Samarbetspartners och utredare
Utredare
- Huvudutredare: Marius S Fimland, Phd, NTNU - Norwegian University of Science and Technology
Studieavstämningsdatum
Studera stora datum
Studiestart (Faktisk)
Primärt slutförande (Faktisk)
Avslutad studie (Faktisk)
Studieregistreringsdatum
Först inskickad
Först inskickad som uppfyllde QC-kriterierna
Första postat (Faktisk)
Uppdateringar av studier
Senaste uppdatering publicerad (Faktisk)
Senaste inskickade uppdateringen som uppfyllde QC-kriterierna
Senast verifierad
Mer information
Termer relaterade till denna studie
Nyckelord
Andra studie-ID-nummer
- SIKT ID: 187305
Plan för individuella deltagardata (IPD)
Planerar du att dela individuella deltagardata (IPD)?
IPD-planbeskrivning
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.
Tidsram för IPD-delning
Data will be available beginning after publication of the main article and for at least 5 years thereafter.
Kriterier för IPD Sharing Access
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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