Borge Fagerli – Myo-reps: Build Muscle and Strength in 70% Less Time

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Borge Fagerli – Myo-reps: Build Muscle and Strength in 70% Less Time

At the time of writing this (May 2024) the search term ’myo-reps’ generates 142,000 hits on Google, and there are more than 7,000 videos on YouTube about it, in a multitude of countries and languages.

It is in the curriculum of a majority of personal training schools throughout the world.

Renaissance Periodisation, Jeremy Ethier, Jeff Nippard, Sean Nalewanyj, Dan Go, Christian Thibaudeau, Mike Tuchscherer, Testosterone Nation – it has been featured by some of the biggest names in the industry and in magazines such as Men’s Health, Flex, Muscular Development.

In April 2023, my hero since childhood, Arnold Schwarzenegger praised Myo-reps as the most time-efficient muscle-building method in his newsletter. The media quickly jumped all over it and it was published everywhere.

My 15 seconds of fame, I guess…

Nearly two decades ago, in 2005, I wouldn’t have imagined that my deep dives into research and muscle physiology, along with researchers and smarter people than me (Bryan Haycock, Mathias Wernbom, Dan Moore deserve honorable mention), would result in this training method achieving a global reach.

Yet, here we are…

Myo-Reps  Spreading Worldwide 

The rise of social media and online fitness communities has played a significant role in popularizing Myoreps. Fitness influencers, trainers, and enthusiasts from all over the world have sharer their success stories.

Now you might be wondering,

is it just a hype?

If you’ve been a consistent gym-goer, pouring blood, sweat, and tears into your effort, I get the skepticism. It sounds too good to be true: get the same results in strength and muscle growth spending 70% less time in the gym?

But, let me try my best to translate the research and explain how this is possible.

• High Activation
  You achieve peak activation levels through the first few reps of the set. High motor unit activation is a requirement for stimulating muscle growth.
• Maintain Stimulus
  Staying at 1-2RIR, implementing short rest and mini-sets of 2-5 reps, you stay at peak activation. Every rep achieves maximum stimulus.
• Strength and Muscle in 70% Less Time
  Research has shown that 1 Myo-rep set = 3-4 traditional sets, but in 70% less time and with 30% less work.

Gain clarity in the jungle of conflicting advice 

A 238-page guide that holds the key to peak performance.

Learn how to use Myo-Reps effectively and gain insights from over 25 years of experience and 5000+ clients. This isn’t just another fitness manual—this is my contribution to help you get the most out of your training, nutrition, and mindset for real and sustainable results.

Part 1

– How Muscles Grow

– Indirect or Additive Mechanisms

– Neuromuscular Activation

– Motor Unit (MU) Recruitment

– Henneman’s Size Principle

– Maximal MU Recruitment

– Mechanical Tension

– Force-velocity curve

– MUR + MT = Optimal Stimulus

– Effective Reps Model

– Proximity To Failure

– Role of Fatigue and Failure

– Rep Range for Muscle Growth

– The Cost of Fatigue

– Introducing Myo-reps

– Research on Rest-Pause Training

Part 2

– The Myo-reps Study

– Optimal Stimulus – Redux

– MUR – Psychological Factors

– Exercise Selection

– Maximising MUR

– Length-Tension Relationship

– Lengthened-biased Training

– Fatigue

– Peripheral Fatigue

– Fatigue and Myo-reps

– Cluster Training

– Muscle Damage and Inflammation

– The Stimulus:Fatigue Ratio

– Progressive Overload

-Realistic Rate of Progression

Part 3

– The Patient Lifters Strategy

– The Optimal Repetition Range

– Blood Flow Restriction

– BFR and Hypertrophy

– The High Rep Effect

– Volume – Optimal Number of Sets

– Swelling – a Confounding Factor

– Individual Variability

– Long-term Perspectives

– Volume According to Personality Types

– Dorian Yates vs. Ronnie Coleman

– Personality Traits and Training

– Novelty Seeker and Harm Avoider

– Training for NS

– Nutrition for NS

Part 4

– Training for HA

– Nutrition for HA

– Cracking My Personal Code

– Rest Periods

– Rest Periods and Volume

– Consensus on Volume

– Starting with a Single Working Set

– Volume Progression over Time

– Auto-Regulation Strategies

– The 5% Fatigue Rule

– The Load Drop

– Rep Drops

– Auto-Regulation for Myo-reps

– Training Frequency

– The Norwegian Frequency Project

Part 5

– Tying It All Together – Conclusions

– Troubleshooting Plateaus or Regression

– Troubleshooting Training

– Stimulus Plateaus

– Fatigue Plateaus

– Solving Constraint

– Low- vs High-intensity Cardio

– Cardiovascular Constraints

– Lifestyle Constraints

– Sleep

– Solving Nutritional Constraints

– Calorie Deficits and Surpluses

– Carbohydrate Intake

– Protein Intake

– Intermittent Fasting

 Part 6

– Early vs. Late Time Restricted Feeding

– Fat and Micronutrient Intake

– Supplements

– Solving Plateaus – Conclusion

– My Favourite Exercises

– Summary and Conclusion

– Mindset – Introduction

– Growth vs. Fixed Mindset

– Visualization

– The Role of Self-Awareness and Mindfulness

– Chunkify Your Goals

– Habit Stacking

– Discipline – The Key to Transformation

– Intrinsic vs. Extrinsic Motivation

– The Power of Identity-Based Change

Part 7

– The Fear of Success

– Overcoming Self-Sabotaging Beliefs

– Discipline: The Mental Muscle Perspective

– Don’t Fight Your Impulses – The 40% Rule

– Keep The Easy Days Easy and The Hard Days Hard

– The CyberneticFitness App

– Example Training Programs

– Final Thoughts and Summary

– Work With Me or Join the Community

– Resources and Further Reading

The exciting bonus

You didn’t think I would just leave you hanging?

Explore 12 different training programs, including a powerbuilding, women-specific, and home training program, with a video walkthrough to help you select the optimal program for your needs. Learn how to adapt and adjust your training over time based on your progress, making it truly individualized. This guide also includes video demonstrations of the Myo-Reps techniques and a selection of recommended exercises to choose from.

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