Discover how fitness expert Børge Fagerli shares the secret to achieving exercise gains in just 20 minutes, the essential factors for successful training, debunking myths about getting bulky from lifting weights, and optimizing workout volume and intensity for sustainable muscle growth.
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Progressively Add Load
Gradually increase load: add weight and aim to hit your previous reps before lowering reps.
Progress slowly toward lower rep ranges to expand strength safely.
insights INSIGHT
Muscle Growth Is Slow And Rare
Building appreciable muscle takes years and favorable genetics.
Most women won't accidentally get 'too bulky' from sensible training.
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Prioritize Rest Between Sets
Rest 2–3 minutes between working sets to avoid accumulated fatigue that limits growth.
Rest between workouts and reduce overall life stress to improve recovery and results.
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In this episode, I'm speaking with Børge Fagerli, creator of an innovative and highly efficient resistance training method called Myo-Reps, which is a way to create 80% of the results in a fraction of the time.
Børge has spent over 25 years as a fitness coach and is known for his evidence-based approaches to nutrition, training, mindset, and lifestyle optimization. We became friends about 10 years ago (through a funny story you'll hear in the podcast) and we went on to have many years of fruitful discussions and debates on a variety of health topics, and worked together to produce content on the interface of nutrition and circadian rhythm. He's a great expert on fitness and body composition, and I think you'll gain a lot of insights from his thoughts on training.
In this podcast, Børge and I discuss:
His background as an engineer and bodybuilder and his research-backed reasons for focusing on fundamentals instead of getting caught up in wellness hype
The 3 most essential factors you need to know to be successful in your exercise training…this is appropriate for ALL fitness levels!
The number of exercise reps you should perform to see (and feel!) your body change and why this rep range is essential for women
Why too many repetitions of one exercise might be the WRONG approach for most people
The definitive answer to one of the most discussed questions in all of training: Will I get too big and bulky from lifting weights??
Why training that feels too hard or intense might actually be keeping you from achieving your goals
If "muscle confusion," i.e., training your muscles with different exercises every time you work out, is a legitimate concept or pseudoscience
Myo-Reps, Børge's strategy for achieving 40 minutes of exercise in just 20 minutes!
The #1 mindset tip you can implement today to keep you strong and fit as you age
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