The Study
Similar Strength and Hypertrophic Adaptations in Less Time? Myo-Reps vs. Traditional Straight-Sets in Resistance-Trained Men.
This study compared two ways of lifting weights and found that both made people stronger and bigger about the same amount. But because we don’t know if people were randomly assigned to groups, we can’t say one way definitely causes better results—just that they seemed to work similarly here.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Two ways to lift weights were tested: one with short breaks between reps (Myo-Reps) and one with longer rests between sets (traditional). Both made guys stronger and bigger, but Myo-Reps took less time.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 538 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — you can save time without losing gains, which is useful for people with busy schedules.
- 2Both groups got stronger and bigger.
- 3Myo-Reps group did 30% less total weight lifted but had same results.
- 4Sessions were 30% shorter with Myo-Reps.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of strength and conditioning research
Year
2026
Authors
Josh Bradshaw, Kyle Sanzo, C. Barakat, Andrew Barshun, Salvatore Inglima, Tahran Z. Gotla, Baron K. Thompson, E. D. De Souza, Joseph Walters
Related Content
Claims (6)
Myo-reps training results in the same muscle growth and strength improvements as traditional weight training, but with less total work and shorter workouts.
In resistance-trained men, Myo-Reps and traditional training methods result in the same level of muscle activation and barbell speed during bench press, even though the rest periods and total workload differ between the methods.
In men trained in resistance exercise, an 8-week Myo-Reps training program produces the same gains in muscle size and strength as a traditional training program, even though it uses 30% less total work.
In resistance-trained men, Myo-Reps training takes less time than traditional sets during bench press workouts, while maintaining the same level of muscle activation and bar speed.
In men who regularly lift weights, two different training methods—Myo-Reps and traditional sets—both lead to measurable increases in muscle size and strength over eight weeks, even when the total amount of work performed differs between methods.
In men who regularly lift weights, both Myo-Reps and traditional training methods lead to measurable increases in muscle size and strength after 8 weeks.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.