Build More Muscle With The Myo-Genetic Set!

Hit a plateau in your training and finding yourself unable to put on more muscle mass? Fret not – it happens to all of us. However, rare is the plateau that can’t be overcome by proper dietary, lifestyle and training measures. While we won’t go into dietary and lifestyle measures in this article, we will present you with a highly intense form of weight training that can help your body get back into an anabolic state in a very short time, namely The Myo-Genetic Set.

The Myo-Genetic set was developet by Dr G. Kerry Knowlton, a former pro wrestler and chiropractor. This is highly structured form of strip set that will usually require a training partner or two, and is performed as followed:

1. Select the appropriate exercise and load up a barbell with a weight that is close to your one-rep maximum.

2. Perform your first repetition. If you find that the weight you selected is not quite heavy enough, use an extremely strict form and perform the repetition slowly – up to 10 seconds up and 10 seconds down here – very slowly, in other words. If on the other hand you find the weight too heavy, you can make use of a little cheating, but in a controlled manner only.

3. Have your training partners remove just enough weight to allow for a second repetition. Repeat this procedure after every repetition, without stopping or resting.

4. Perform eight to ten consecutive single repetitions per set. This is – as you will surely find – such an intense way to train that one or two sets per muscle group will be sufficient, and doing more may land you in trouble and set you up for overtraining or even injury. Also, this form of training applies to the big compound lifts only (squats, bench presses, deadlifts etc) and not isolation work like curls or dumbbell lateral raises.

5. Exercise each muscle group once per week, and stay on this program for no more than six weeks.

Obviously, you should make sure to warm up properly with some isolation work on the muscle group you’re about to work before commencing the Myo-Genetic Set.

This is a low volume, high intensity form of weight training. It can work extremely well, but in some cases it might not be the exact thing needed for your particular situation. If that happens to be the case, you might want to experiment with something like German Volume Training (aka the ten set method), which – while being a very different form of training – can also help you burst through a plateau and put on appreciable quantities of muscle mass in a short period of time.