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.
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.
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.
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.
I know I haven’t been updating this blog much, so I apologize for that. I have been focusing mainly on the Norwegian market, so you might be able to read some of my more recent stuff by going to my Norwegian site (borgefagerli.no) and using Google Translate. Some funny translations there, so you’re in for a treat 🙂
To make up for it, I have compiled a list of some podcasts in English – I will post more of them as soon as they are published:
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?
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.