Advanced Hypertrophy Techniques: When and How to Use

Guides Myo-reps, FST-7, giant sets, partials and other advanced hypertrophy techniques — what works, when to apply and mistakes to avoid. ● Mega Suplementos Swipe →

When it makes sense to use advanced techniques

1 / 6 Direct answer: Advanced hypertrophy techniques make sense in 10 to 20% of the program's total series, in intermediate and advanced levels (minimum 12 months of training), used strategically in isolators, completions or s megasuplementos.com.br

Myo-reps: maximum efficiency in insulators

2 / 6 Total: 18 to 32 reps in a compact set. megasuplementos.com.br

Partials in the elongated phase

3 / 6 Recent research by Pedro Larroca, Brad Schoenfeld and others suggests that the lengthening phase of the movement may have a special emphasis on hypertrophy. megasuplementos.com.br

Giant series

4 / 6 Four or more exercises for the same group, without significant rest. megasuplementos.com.br

Supersets

5 / 6 Two consecutive exercises without rest. megasuplementos.com.br

Rest pause (simple rest-pause)

6 / 6 Set to RIR 0–1, 15 to 30 second pause, 3 to 5 more reps. Repeat 1 to 2 times. megasuplementos.com.br

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