Ever Tried Myotatic Reflex Training?

Bodybuilding is not an activity to be taken lightly; no pun intended. Whether the purpose be for sports, keeping a healthy figure, or building additional self-confidence, body building should be taken in all seriousness. Discipline is the key, not just for the proper posture and the proper routine, but also for the proper diet. Improper posture and not following safety procedures are sure to lead to injuries, disability, and even worse, death. On the other hand, following the prescribed form and execution would result in gains over time. However, some bodybuilding methods produce better results than others. In case you feel that you are not making any gains, there may be several different problems.


Myotatic reflex is a body mechanism that occurs when a muscle is being stretched. This reflex is a protective measure for muscles, as it only triggers when a muscle is stretched too far and is subject to tearing. Myotatic reflex works like this: Once the muscle spindle is stretched, it sends a stimulus to the spinal cord and back to contract the muscle. This particular reflex is what’s being utilized in the myotatic reflex training method, working via the concept of myotatic reflex reps. By safely maximizing the stretch position of the movement and immediately contracting right before the muscle spindle sends the signal to the spinal cord, you are utilizing the stored energy of the stretch, much like a rubber band. This type of movement improves neuromuscular communication, making the central nervous system more and more responsive. Myotatic reflex reps also utilize more fast-twitch muscle fibers, resulting in increases in size and in strength. With high-risk comes high-reward; myotatic reflex training is not for beginners and, as such, should be done properly and in moderation. Do not make the stupid mistake of overtraining yourself to injury. Check the video below for more clarification:

What do I do with it?

Basically, by doing myotatic reflex exercises, you are teaching your muscles to quickly explode from the stretched state. In order to build muscle, these three elements must be present: Muscular damage, muscular tension, and muscular fatigue. Since myotatic reflex exercises are short, quick bursts of energy, they are very exhausting and seriously burning. If you’re not feeling sore after a few reps, you’re not doing it properly. Keep in mind to do these types of exercises no more than twice a week, AND on different workouts. Too much and you will hurt yourself, which is a huge backward step due to recovery time.

Why should I perform myotatic reflex training?

Myotatic reflex training gives serious results, considering its three elements and how it just destroys your muscle. Essentially, it runs on the concept of microtrauma; the body responds by replacing the damaged tissues and adding more to it to reduce the risk of the damage occurring again. Remember, what doesn’t kill you makes you stronger. The same is true for muscles and, when considering the muscle damage the routine creates, the result would be bigger and stronger muscles.

The drill

So you want to do myotatic reflex training after all? The good news with this type of training is it can be applied to almost any training method you wish to do (except for isometrics); bench presses, push ups, sit ups, flyes. The catch is you have to perfect the form. Make a mistake and the energy is lost. Remember that you have to feel the pain. One of the MRT’s three elements, as mentioned above, is muscle damage. When the exercise hurts, you know it’s working. Once you get the hang of the proper posture, continue doing a few reps. Determine if you can still do the next rep. If not, let it go and lay down the weights. Prepare yourself for a world of pain after the workout, as you will feel very sore. Rest and let your body recover, and perform another MRT exercise on a different part on a different day of the week. Do not ever attempt to do MRT training for more than twice a week.

Wrapping up

Myotatic reflex training greatly improves neuromuscular response, utilizes more type 2 fast-twitch fibers, and produces bigger and stronger muscles. Though it will literally destroy your body in just a few sets, it produces very plausible results over time. That said, utmost care must be observed in performing this type of exercise.