Build Muscle in 70% Less Time? The Myo-Reps Method for Fat Loss & Body Recomposition with Børge Fagerli

Can you build and preserve muscle while spending dramatically less time training?

In this episode of the Optimal Protein Podcast, Vanessa sits down with Børge Fagerli, creator of the Myo-Reps training method, to break down one of the most time-efficient approaches to hypertrophy and body recomposition.

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Børge explains why many people are actually stopping their sets much farther from failure than they realize—and how Myo-Reps can help you recruit more muscle fibers, accumulate highly stimulating reps, and achieve comparable muscle growth to traditional training in significantly less time.

They also dive into how to use Myo-Reps during a calorie deficit to help preserve lean mass, why training volume may naturally decrease as you get deeper into a fat-loss phase, and why more training is not always better.

Vanessa also shares how incorporating Myo-Reps completely changed her own training, allowing her to make better progress while completing her workouts in under 45 minutes.

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In this episode, you'll learn:

What Myo-Reps are and why Børge created the method How Myo-Reps may produce similar hypertrophy results in dramatically less training time Why the final reps of a set are often the most stimulating for muscle growth Why most people underestimate how many repetitions they truly have left before failure How close to failure you actually need to train Why going to absolute failure can sometimes create more fatigue than additional muscle stimulus How to structure an activation set and Myo-Reps mini-sets Why Børge recommends approximately 8–15 reps for most activation sets How to use auto-regulation instead of forcing a predetermined number of sets When to increase weight using progressive overload How Myo-Reps can be adapted during a calorie deficit Why training volume often needs to decrease as dieting becomes more aggressive How to preserve muscle while losing body fat Heavy vs. moderate vs. higher-repe