Drop sets, myo-reps and rest-pause

Badger logs a drop set, a myo-reps set or a rest-pause set as one set with its extra bouts attached. Pick the type before you save the set, or add a drop to a set you already saved.

Pick a set type

Open Set details and tap the Type chip beside Warm-up. It reads Type: Straight until you use it, and opens the Set type sheet with four choices: Straight, Drop set, Myo-reps and Rest-pause. Each has a line under it saying what it does.

Which choices you see depends on the exercise:

  • Weight and reps exercises offer all three.
  • Reps-only (bodyweight) exercises offer myo-reps and rest-pause. There is no weight to drop.
  • Timed and distance exercises offer none.

The chip hides while Left and right is on for the set. A warm-up turns the type off, and a type turns the warm-up off. To failure works with any of them.

Log a drop set

Enter the top weight and reps as usual, then add each drop on its own line underneath.

  1. Choose Drop set from the Type chip. It stays greyed out until the top weight box has a weight (“Enter a top weight first”).
  2. Type the top weight and reps in the normal boxes.
  3. Tap + Add drop. A line appears (DROP 1) with a suggested weight and a reps box. The button reads + Add drop (as last time) when the suggestion comes from an earlier drop set, and + Add drop (−20%) when it takes 20% off the step above.
  4. Tap the weight or reps box on that line to change it. Tap + Add drop again for the next drop, or the x on a line to remove it.
  5. Save the set once, after the last drop.

As last time repeats the amount you stripped at each step in your latest drop set on the exercise, this workout first. With no earlier drop set, each drop is 20% under the step above. Weights snap to your rack, the machine's steps or the exercise increment. A heavier top weight strips the same amounts. Type over any suggestion.

There is no pause between drops, and the rest timer starts when you save. A drop set with no drops left saves as a straight set. Save and Update ask for a top weight first, since every drop is measured from it.

Add a drop to a set you already saved

Tap + Drop on set 3 beside Repeat last, under the set list, when you did the drops and logged the top set first. It reopens that set as a drop set, adds a line with the same suggested weight and puts the cursor in its reps box. Type the reps and update the set.

A running rest timer carries on as it is.

Log myo-reps

Log the activation set, then add a mini-set after each short pause. The weight stays the same for all of them.

  1. Choose Myo-reps from the Type chip.
  2. Type the weight and the reps of your activation set in the normal boxes.
  3. Tap + Mini-set when you start your pause. A small reps box appears on the MINI-SETS line, filled with the last count, and a PAUSE of 15 seconds starts on the rest bar.
  4. After the mini-set, change the count if it differs. Repeat for the next one.
  5. Save the set after the last mini-set.

The full rest timer starts when you save. You can also save a myo-reps set with no mini-sets yet.

Change the pause

Tap -5 or +5 on the rest bar to change the pause that is running. The length you end on is kept for that exercise and starts the next pause, anywhere from 5 to 60 seconds. A routine can set its own pause on a planned set.

Log rest-pause

Rest-pause works like myo-reps, with bouts in place of mini-sets: one weight, a first bout, then short pauses and more reps.

  1. Choose Rest-pause from the Type chip.
  2. Type the weight and the reps of your first bout.
  3. Tap + Bout at the start of each pause. A reps box appears on the BOUTS line and the same 15 second pause starts, with -5 and +5 to adjust it.
  4. Fix the count after the bout if it differs, and save the set after the last one.

How each type counts

A typed set is one set in every set count, and its first bout is what your records see.

  • Set counts: one set, in the workout summary, weekly sets and the muscle balance.
  • Records, estimated 1RM, goals and progression: the first bout only. That is the top weight of a drop set, the activation set of myo-reps and the first bout of rest-pause. A drop never takes a record at its lighter weight.
  • Volume: every bout, including each drop at its own weight.
  • Total-reps target: every bout. See Total rep target.
  • Rest: one full rest after the set. Myo-reps and rest-pause add a short pause between bouts.

How a typed set reads

The set list and your history show the first bout on the first line, as for any set (140 lbs × 10). A second, muted line starts with the type:

  • DROP 110 × 8 → 80 × 7 for a drop set, with each drop's weight and reps.
  • MYO +5 +4 +4 +3 for myo-reps, with the reps of each mini-set.
  • REST-PAUSE +2 +1 for rest-pause, with the reps of each bout.

The set keeps its plain number badge. On a share card it reads like 140 × 10 + 2 drops.

Plan them in a routine

A planned set can carry a type, and the set arrives typed when you start the workout. In the routine editor, tap + Set type on the planned set and choose Straight, Drop set, Myo-reps or Rest-pause.

A drop set takes a number of drops (Drops) and how much each one drops by (Drop by). A planned drop percent replaces the suggestion.

Myo-reps and rest-pause take an upper number of mini-sets or bouts (Up to) and an optional Pause. The set then shows a chip such as Drop set ×2 or Myo-reps, up to 4, and the routine day lists it as Drop ×2, Myo: up to 4 or Rest-pause: up to 2.

See Plan the sets. You still log the reps after each bout. The plan only sets the type and how many to expect.

Import drop sets from Strong and Hevy

Drop-set rows in a Strong or Hevy file join the set above them as drops. In Strong a drop set is a D in Set Order, and in Hevy it is a set of type dropset. Each one arrives as a single drop set with its drops on the second line.

Workouts you imported before this version keep their drop sets as separate sets. Neither app exports myo-reps or rest-pause. See Import from another app.

CSV export

The CSV export keeps one line per set, and a typed set gets three extra columns: set_style (drop, myo or rest_pause), steps and steps_volume. steps lists the extra bouts, such as 110x8;80x7 for a drop set or 5;4;4 for myo-reps. Add steps_volume to weight × reps for the set's full volume. See Export.