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In contrast to cold, heat therapy benefits from acting as a vasodilator (i.e. increases blood flow) and is best used to promote nutrient-dense blood flow into sore muscles and carry-away intracellular waste products. This method has more applicability for aiding in acute recovery from DOMS but does less for decreasing
WHAT IS IT? Myoreps are a way to efficiently increase the volume of effective reps. After performing an initial set of 12-20 reps to, or very close to, technical failure, continue with sets of 3-5 reps using the same load separated by 3-5 deep breaths (or 10-15 seconds) as rest.
Overload: Also referred to as progressive overload. The intent is to increase the load and/or reps achieved (i.e. volume load) over time. This will induce the two primary mechanisms of hypertrophy (e.g. mechanical tension and muscle damage) and thus, myofibrillar hypertrophy. Rep ranges will typically be between 5-15. Intensities will be
