Aren't you growing? Try this Full-Body Training Plan and shock your body with the Myo-reps method!

Do you feel like you're going around in circles? That you spend hours in the gym, but your muscles aren't growing and your strength is stagnant? Maybe it's time to stop just "going to the gym" and start training smart. Arnold Schwarzenegger and his team at Pump Club deliver a brutally effective training plan that uses the Myo-reps method. This system allows you to squeeze the most out of every rep and shock your muscles into new growth - and in half the time.

There's a huge difference between a "workout of the day" and a true "training program". Random workouts may make you tired, but fatigue does not equal progress. The body adapts best when training makes sense. But if you don't have the time or are going through a phase of stagnation, you need a tool that will increase the intensity to the max. That tool is Myo-reps.

This training plan is not for sissies. It's for those who want results and aren't afraid of pain.

What is the Myo-reps method?

This technique was made famous by Norwegian strength coach Borge Fagerli in the mid-2000s. The idea is simple: turn a moderately heavy weight into something that will weigh a ton at the end of the set.

The conventional series has one drawback - the first reps are "light" and the muscles only work fully towards the end. Myo-reps eliminate this "waste". After one initial set (called an activation set), you use extremely short pauses to keep the muscles at maximum tension and metabolic stress. The result is tremendous pumping and stimulation of muscle growth in record time.

How it works in practice:

1. Activation Series: you take a weight that you can do 15-20 reps with. You go almost to failure (leaving 1-2 reps in reserve).
2. You putthe weight down and take only 3-5 deep breaths.
3. Myo-Series: You take the same weight and do 3 to 5 controlled reps.
4. Repeat: 3 to 5 breaths again and another mini-series.
5. Finish: You repeat this cycle until you can do at least 3 reps in the mini-series. Once you've done less than that, you're done.

Workout breakdown: Arnold's Full-Body Blast

This workout combines heavy basics (for building brute strength) with the Myo-reps method (for hypertrophy and endurance).

• Goal.
• Duration: 30-40 minutes
• Intensity: Very high

*Note on Myo-reps: the first "series" in the chart means: 1x activation series (15-20 reps) + subsequent mini-series (3-5 reps) with 3-5 breath pauses until failure occurs. Only then is there a long pause of 2-3 minutes and you go to the second round.

Technical instructions for execution

Exercises 1 and 2: Building a Foundation

Forget the Myo-reps here. For squats and deadlifts, we want strength. Load up with a weight that you can technically do 6 to 8 reps with clean. If you do 9, add weight. Rest long enough to be ready to give 100% for the next set.

Exercises 3 and 4: Myo-reps hell

This is where the real fun begins.

• Lunges. Do 20 lunges (activation set). Put the dumbbells down, take 5 deep breaths, pick up the dumbbells and do 5 more. Continue until technique starts to fail. This all counts as one set.
• Overhead presses: Same principle. Shoulders will burn like hell, but that's exactly the signal we're looking for.

Finally,

This workout plan is proof that you don't have to live in a gym to get results. Myo-reps are intense, effective, and brutal. If you're stuck at a dead stop, this momentum will force your body to respond. Try this workout today and let us know how it felt!