Rest-Pause and Myo Reps for Strength – Can They Replace Heavy Compound Lifts?

Strength training often revolves around the big three: squat, bench press, and deadlift. These compound lifts form the foundation of many power and hypertrophy programs. Occasionally, alternative training methods like rest-pause and myo reps gain attention. 

Let’s break down what rest-pause and myo reps are, how they work, and whether they can stand in for the tried-and-true heavy lifts.

Rest-pause training

With rest-pause training, you perform a set to near failure, pause briefly (around 10–20 seconds), then squeeze out additional mini-sets with short rests in between. The idea is to maintain high intensity while extending time under tension.

It’s not new. Powerlifters and bodybuilders have used this technique for decades to overload muscles without doing endless straight sets. It’s efficient, demanding, and mentally tough, making it appealing for lifters looking to save time or push through strength plateaus.

Myo reps

Myo reps are a variation of rest-pause. Coined by Norwegian coach Borge Fagerli, myo reps focus on maximizing muscle fiber recruitment by performing an “activation set” followed by short-rest mini sets. After the first hard set, you rest about 10-15 seconds, then do 3–5 reps per mini set until you hit technical failure.

The benefit: more effective reps with less volume. Since muscle fibers fatigue quickly, especially the high-threshold motor units responsible for strength and size, myo reps aim to keep those fibers active for longer.

How influencers are driving trends

The rise of fitness influencers has reshaped training culture. On YouTube and Instagram, quick hacks, exotic methods, and “science-based” breakdowns grab attention. 

Some influencers promote these methods like myo reps as superior to traditional training. Others may use these techniques along with gear. The result is a confusing landscape where natural lifters might chase the same results without the same tools or context. Certain influencers do acknowledge their use of steroids, leading more people to search for how they can buy steroids in Canada or the US, for example. 

Why myo reps aren’t ideal for heavy compound lifts

Myo reps are rarely used with barbell compound lifts – and for good reason.

The biggest issue is technical breakdown under fatigue. Squats, deadlifts, and bench presses demand precision. As fatigue builds, so does the risk of form slipping. With isolation exercises, like bicep curls or leg extensions, that’s manageable. But with a barbell squat? One slip in form under fatigue can have serious consequences.

There’s also a logistical problem. Myo reps involve short rest periods between mini-sets. That’s easy with a dumbbell or a machine. But resetting under the bar repeatedly for squats or bench presses is not only awkward, it’s potentially dangerous without a spotter or safety bars.

And then there’s CNS fatigue. Big compound lifts tax your entire nervous system. Myo reps, by design, build up fatigue quickly. Stacking systemic stress on top of local fatigue may overwhelm your recovery capacity.

Finally, load selection becomes tricky. Myo reps may be most effective in the 30-70% 1RM range. But compound lifts usually benefit from heavier loading to target maximal strength. Using lighter weights might not provide enough stimulus, or might encourage sloppy reps just to hit the prescribed volume.

That said, myo reps can work with machine-based compound lifts like the leg press or chest press, or with safer bodyweight variations like push-ups or goblet squats. 

Do they build strength?

Strength is highly specific. To lift heavy, you need to train heavy, at least some of the time. Neural adaptations, motor learning, and bracing under load all require practice with heavy weights.

Rest-pause and myo reps can build muscle and improve muscular endurance, but they might not develop max strength as effectively on their own.

That said, studies show that using moderate loads with high effort (like in myo reps) can maintain or even increase strength, especially in less experienced lifters or during deloads. But for advanced athletes chasing PRs, these methods work best as accessories, not replacements.

Fatigue and recovery

Rest-pause techniques spike fatigue quickly. That’s partly the point. You push close to failure, rest briefly, and go again. The downside is you may recover more slowly than from traditional straight sets, especially if done frequently.

Myo reps are slightly more controlled. Because you’re doing fewer total reps and working within a specific fatigue threshold, recovery is often quicker. But the cumulative effect still matters. Athletes should be careful to avoid burnout, prioritising sleep, nutrition, and stress management.

Practical programming advice

If you’re curious about integrating these techniques, you could start simple. Add rest-pause sets at the end of your workout for accessory lifts like leg press, dumbbell bench, or pull-ups. For myo reps, try a few sets with isolation moves (bicep curls, leg extensions, or machine rows).

Don’t overdo it. The intensity is high, so volume needs to be moderate. Track recovery, listen to your joints, and adjust as needed.