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

Description

Myo-reps: Build Muscle and Strength in 70% Less Time discover how to use Myo-Reps efficiently and learn from the experiences of more than 5000 clients and 25 years of experience. This isn’t just another fitness handbook; it’s my attempt to help you maximize your workout, diet, and attitude for long-lasting, tangible results.

Hi there, I am Borge Fagerli. I am the Peak Performance Coach. If you haven’t heard of me, maybe you have heard of Myo-Reps?

As of May 2024, the term “myo-reps” has gained significant attention online, with 142,000 Google hits and over 7,000 YouTube videos across various countries and languages. It is now included in the curriculum of most personal training schools worldwide. The method has been endorsed by renowned fitness experts and platforms such as Renaissance Periodisation, Jeremy Ethier, Jeff Nippard, Testosterone Nation, and even in popular magazines like Men’s Health and Flex.

In April 2023, Arnold Schwarzenegger highlighted Myo-reps in his newsletter as the most time-efficient muscle-building technique, further boosting its media presence.

The creator of Myo-reps reflects on its unexpected global reach, stemming from research into muscle physiology and contributions from individuals like Bryan Haycock, Mathias Wernbom, and Dan Moore. Social media and fitness communities have played a key role in its widespread popularity, with influencers sharing their success stories.

The effectiveness of Myo-reps is not just hype. It promises to deliver similar strength and muscle growth results while reducing gym time by 70%. This is achieved by:

• High Activation: Achieving peak motor unit activation early in the set, essential for muscle growth.
• Maintaining Stimulus: Using short rest periods and mini-sets of 2-5 reps while staying at 1-2 reps in reserve (RIR) to maintain maximum stimulus.
• Efficiency: Research shows that 1 Myo-rep set provides the same benefit as 3-4 traditional sets but in 70% less time and with 30% less effort.

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

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

Refund is acceptable:

• Firstly, item is not as explained
• Secondly, Myo-reps: Build Muscle and Strength in 70% Less Time with Borge Fagerli do not work the way it should.
• Thirdly, and most importantly, support extension can not be used.

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