此页面是自动翻译的，不保证翻译的准确性。请参阅英文版对于源文本。

Myo-Reps Versus Traditional Sets for Muscle Strength, Fat-Free Mass, and Time Efficiency

2026年10月30日更新者：Norwegian University of Science and Technology

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.

研究概览

地位

完全的

条件

干预/治疗

详细说明

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.

研究类型

介入性

注册 (实际的)

阶段

不适用

联系人和位置

本节提供了进行研究的人员的详细联系信息，以及有关进行该研究的地点的信息。

学习地点

挪威
- Trøndelag
  - Trondheim、Trøndelag、挪威、7030
    - Sit Trening HelgasetrSit

参与标准

研究人员寻找符合特定描述的人，称为资格标准。这些标准的一些例子是一个人的一般健康状况或先前的治疗。

资格标准

适合学习的年龄

18年至 65年 (成人、年长者)

接受健康志愿者

是的

有资格学习的性别

全部

描述

Inclusion Criteria:

18-65 years
Generally good health
No medical contraindications for heavy resistance training

Exclusion Criteria:

highly advanced trainees
pregnancy

学习计划

本节提供研究计划的详细信息，包括研究的设计方式和研究的衡量标准。

研究是如何设计的？

设计细节

主要用途：其他
分配：随机化
介入模型：并行分配
屏蔽：无（打开标签）

手臂数量

武器和干预

参与者组/臂	干预/治疗
实验性的：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.	其他：Myo-Reps resistance training 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.
有源比较器：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.	其他：Traditional three-set resistance training 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.

研究衡量的是什么？

主要结果指标

结果测量	措施说明	大体时间
Change in exercise-specific muscular strength (estimated one-repetition maximum, e1RM) across 10 machine exercises 大体时间：Baseline (week 2) to post-intervention (week 12)	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)

次要结果测量

结果测量	措施说明	大体时间
Change in fat-free mass 大体时间：Baseline (week 1) to post-intervention (week 12)	Measured by bioelectrical impedance (InBody 770).	Baseline (week 1) to post-intervention (week 12)
Session duration 大体时间：Training weeks 3-11	Time taken to complete a training session, averaged per participant.	Training weeks 3-11
Weekly volume load 大体时间：Training weeks 3-11	Load × repetitions, summed across exercises and averaged per week.	Training weeks 3-11
Repetitions close to failure 大体时间：raining weeks 3-11	Estimated number of repetitions performed close to muscular failure during training.	raining weeks 3-11
Session rating of perceived exertion (session RPE) 大体时间：Training weeks 3-11	Participant-rated exertion for each training session.	Training weeks 3-11

合作者和调查者

在这里您可以找到参与这项研究的人员和组织。

赞助

Norwegian University of Science and Technology

调查人员

首席研究员：Marius S Fimland, Phd、NTNU - Norwegian University of Science and Technology

研究记录日期

这些日期跟踪向 ClinicalTrials.gov 提交研究记录和摘要结果的进度。研究记录和报告的结果由国家医学图书馆 (NLM) 审查，以确保它们在发布到公共网站之前符合特定的质量控制标准。

研究主要日期

学习开始 (实际的)

2025年8月26日

初级完成 (实际的)

2025年12月3日

研究完成 (实际的)

2025年12月3日

研究注册日期

首次提交

2026年10月26日

首先提交符合 QC 标准的

2026年10月30日

首次发布 (实际的)

2026年11月3日

研究记录更新

最后更新发布 (实际的)

2026年11月3日

上次提交的符合 QC 标准的更新

2026年10月30日

最后验证

2026年10月1日

Myo-Reps Versus Traditional Sets for Muscle Strength, Fat-Free Mass, and Time Efficiency