OpenTube

How To 2x Muscle Growth In Half The Time w/ Muscle Expert Borge Fagerli

Garage Strength

44,062 views

Get 7 FREE days of training personalized to your goals 👉 https://www.peakstrength.app/?utm_sou...

Follow Borge on Instagram Instagram: borgefagerli
Subscribe to Borge's YouTube Channel @coachborgefagerli

Join the Peak Strength Teams Pilot Program 👉 https://www.peakstrength.app/teams?ut...

Try our FREE Max Rep Calculator 👉 https://peakstrength.app/training-pro...

Strength and Conditioning Coach Dane Miller and Hypertrophy Expert Borge Fagerli break down the best way for people to build muscle effectively in less time.

LISTEN TO OUR PODCAST 👉 https://open.spotify.com/show/1WmqJDG...

#garagestrength #speed #strength

Join Our SubReddit and Discord
👉 Reddit: GarageStrength
👉 Discord: discord

0:00 Build More Muscle in Less Gym Time
1:13 Meet Borge Fagerli, Creator of Myo-Reps
2:30 How Myo-Reps and Rest-Pause Training Began
8:33 Why Fatigue Doesn’t Equal Muscle Growth
11:48 Effective Reps: How Close to Failure Should Sets Be?
20:25 Mechanical Tension vs. Metabolic Stress
22:52 Breaking Strength Plateaus With High-Rep Training
31:09 How to Do Myo-Reps: Sets, Reps and Rest Periods
37:21 Best and Worst Exercises for Myo-Reps
39:58 Choosing the Right Rep Range for Myo-Reps
42:08 Does a Muscle Pump Mean Muscle Growth?
43:20 When to Add Myo-Reps to a Training Program
44:46 Myo-Reps vs. Traditional Sets: Research and Results
49:10 Constant Tension vs. Locking Out Reps
50:58 Combining Heavy Lifting With Myo-Reps
53:05 Building Strength and Power Without Training to Failure
55:25 Cardio, Zone 2 Training and Recovery for Lifters
57:56 The Norwegian Method and Norway’s Athletic Success
1:00:54 Lactate Threshold Training and Managing Fatigue
1:02:58 Training Frequency and Long-Term Strength Gains
1:05:59 Borge’s Wildest Animal Encounter
1:07:29 Mindset, Self-Worth and Performance
1:09:12 Borge’s Myo-Reps Book and Training Resources

20 Comments

@GarageStrength Creator 2 weeks ago Pinned

Get 7 FREE days of training personalized to your goals 👉 https://www.peakstrength.app/?utm_source=YT&utm_medium=Video&utm_campaign=APP&utm_content=BorgeFagerliPOD

@ThaStonedGardner 8 days ago

How about the cliff notes version? It's gonna take me three or four days to watch a 73 minute youtube video.

@spikehackett3290 12 days ago

Training past failure is my favorite

@Omar1066 2 days ago

A great interview. I’ve followed Borge’s posts, articles and interviews for a long time and I always enjoy his content. His book is also very good. Myo Reps are such a great time saver but you pay the price in effort required to deliver the results. A worthwhile trade off in my view.

@jmfu 2 weeks ago

If you're not first, you're last.

@fabianso874 12 days ago

If you can do a 2xBW Bench Press in kg, you can also do 2xBW Bench Press in lbs.

@АндрейСтанкевич-п7х 11 days ago

Благодарю тебя 🙏

@omdc535 13 days ago

Good info. I'm familiar with myo-reps. They are similar to rest-pause w/descending reps. I think a lot people will find it hard to sustain, much like sprinting vs going for a relaxing jog. Sprinting may be more effective but not that enjoyable.

@dornie1992 6 days ago

I tryed this for leg day before night shift 😂 worst day ever

@Braddaddyx 11 days ago

Myoreps are cool, the norwegian way to handle kids in sports is cool and Fagerli is also cool.

@AnX8647 12 days ago

I make sure all my fighters only train as hard as they can recover from...

It can be tricky if theyre sparring and doing skill work on the same day tho 😬

@MrPelham32 2 weeks ago (edited)

I remember Borge on the various body building forums back in the 2010 especially on tnation talking about myo reps and the mechanical transduction involved in muscle growth lol.. he was always helpful in answering any questions.. for his system I don’t think the squat is the best choice but maybe a ssb Hatfield squat maybe be good substitute if a machine isnt available..

@georgedonner2115 9 days ago

Yeah I realized at one point that while there might be one primary stimulus for any muscular quality, there are 20 others that make up the soil it grows in. Total training enables me to keep the RPE reasonable and make great progress, plus being actually athletic.

@danieljames6240 5 days ago

haven't finished the video yet but I'm at the best and worst exercises for these sets and I just wanted to mention before I forget gymnists have been doing this with pull ups and compound calisthenics workouts since forever I personally do it for pull ups and it will get you doing more pullups then anything else

@jamesjones1710 8 days ago

20:10 opposite of what Mike "the joke" metnzer says!
Mike literally says the more advanced the less you do!

@EspenFjeldbraaten 13 days ago

I am so impressed by Borges patience in answering some of the comments here. The point of myo-reps is to manage fatigue, while maximising stimulus. If that wasn't clear... Like I said, impressed by the patience shown! :)

@THEMOSTGODLESS8713GGR 2 weeks ago

32:00 26:30
He goes into side issues or angels and the whole thing is just confusing, the question is an example of how do you do this protocol, he throws numbers 10-15 reps, failure, leave some in the tank, rest take five breaths, do a "mini set" .... I mean WHAT!!
Ok, he asks what his weight is for curls, but FOR WHAT REP RANGE?? ok, say 5 reps, then this guy takes a lighter weight and asks the trainee to do 10-15, BUT YOU CAN GO AS HIGH AS 20-25... which one is it??... because if you go this way then anything goes, the gap is too wide!! Should we do 10 or 25?? "Well, it depends if you like pain". Ok well, if you set a specific number of reps, say 15, then do all sets with the SAME weight, and .... just too confusing, sounds really interesting to try and see, but he cannot explain it CLEARLY here in this time frame... and the interviewer doesn't push back on how messed up the explanation is, I guess since the guy is famous??

@spikehackett3290 12 days ago

Vikings have good genetics

@Homie-w2e 6 days ago

What's the progression scheme on myo-reps, if there is one? I mean, let's say you pick a weight you think you could do 15 reps with and you do your 13-14 reps with it, then 5-5-3 as minisets. Do you use the same weight next time and try to get more 5's on the minisets until you get 15-5-5-5-5-5. Then you go up?

@THEMOSTGODLESS8713GGR 2 weeks ago

Many knowledgeable trainers or scientists say you need to rest the CNS (central nervous system); I have taken this for grated all along, but I have never seen or heard a GOOD explanation for why, they say it gets "overused, exhausted, overworked, etc, but is the CNS the same as a muscle, or a tendon?? If it is so different working mainly through the nerves, then... well, different material, why or how can it get overworked or exhausted??