Myo-reps – a time-efficient method for maximum muscle growth
In 2006 I developed the first version of Myo-reps, and I later refined it to the current version in 2008. It has proven to one of the most effective tools I have ever used in both myself and my clients, and I will present the basics of it in this article. Myo-reps is, simplistically speaking, a rest-pause method, and the most famous permutation of it is DC/Doggcrapp training. Most of you probably know how to perform a rest-pause set, and I didn’t just reinvent the wheel here, I refined it building on research on hypertrophy in recent years.
edit: February 24, 2023 – I’m in the process of updating this article and the Myo-reps e-book with everything I’ve learned these last few years, so check back here or subscribe to my e-mail list if you want to be notified when this happens.
Continue reading “Myo-reps in English” →
I have previously written a few posts about what I consider the optimal program and excessive volume, and I thought it was time to do another one. As more research is done, we are getting more information about what works for most people to build a muscle bigger and stronger – and on an individual level, I have a few insights on what will work specifically for yourself when the general guidelines don’t.
Continue reading “The short and sweet Borge Fagerli guide to getting bigger and stronger” →
Today, it’s becoming increasingly trendy to throw around the term “living a balanced lifestyle” without actually defining it properly. It shouldn’t imply an incessant glorification of “YOLO” where you one moment are rushing through a Crossfit-WOD so intense that you’re bleeding out of your ears, and in the next you’re throwing up brownies and tequila after being smashed out of your mind all weekend.
Continue reading “The most ignored causes when your results are lacking – Part 1: Stress” →
There are few things as polarizing as nutrition. For some reason, it’s similar to religion in how it brings out the best and worst in people. It’s as if the foods you choose to eat defines you as a human being. And when I started posting about my experiment with eating an all-meat, zero-carbohydrate diet, I got to see this with my own eyes.
Ranging from “wow, that’s interesting, tell me more” to “wow, you are incredibly stupid, and if you promote the killing of animals for food, you deserve to be killed yourself”.
Yeah, I’m dead serious.
Continue reading “The Zero Carb Experience” →
I posted this on my facebook page originally, and as expected it did cause a lot of controversy and engagement…which is good. Controversy means that it made people think, and what could be better than that?
I have edited a couple of points for clarity.
Continue reading “Are you doing too much volume?” →
Along with how to build the biceps, achieving a barrel-like chest able to hoist heavy weights is one of the most popular topics to discuss for bodybuilders all over the world, and incidentally also the muscle group with the most articles on how to train it.
Well, I might not have a great chest, and I struggled with my chest development throughout my whole lifting career until I finally figured out what worked. So rather than take training tips from someone who benched 100kg the first time they walked into a weight room, perhaps you have more to learn from someone who always sucked at benching but who still managed to triple his strength and fill out the pectorals into a respectable size.
So if you feel like you have stagnated or just want to spur some new growth in that area, bear with me and keep reading.
Continue reading “Better chest training” →
Q: There are so many programs out there, every one of them claiming to be the “best” or “optimal” program. I am so confused, and it often makes me randomly jump from one to the other just to make sure I don’t miss out on anything. How do I know which program to follow – are there any basic principles I should look for?
Continue reading “The Optimal Program™” →
I might be rambling a bit in todays post, but instead of my usual 10-page article blog posts I had something I wanted to get off my chest today, so I’m going to keep it short. Relatively speaking, for those who know me…
Continue reading “Be awesome” →
Protein is just one of those somewhat controversial topics that there just doesn’t seem to be a clear consensus on. How much, how often, what types of protein – fast, slow, whole food or supplements.
Continue reading “The final word on protein(?)” →
A normal contest prep for a male bodybuilder is usually in the 10-12 week range – but if you stay lean year-round (something I recommend) you can probably get away with half that. It doesn’t need to be all that complicated. Drop carbs, up the protein and add some daily treadmill or stepmill sessions of 30-60mins. Throw some fat burners in the mix. Rinse and repeat until lean.
Continue reading “Female Fitness Contest Prep” →
