You’ve searched for phrases like this, countless times, haven’t you?
Probably you have also asked reputable fitness experts questions, such as “Can I stay between 8-12% body-fat year-round?” or “What’s the least amount of body-fat I need to put on, to build muscle effectively?”
I know...I have done so myself as well.
If you’re being honest, how much time did you spend thinking about how lean you want to be, and about the strategies that might help you to stay that lean?
And then - more importantly - how much time did you actually spend being that lean?
For most, there is a big discrepancy. Now, part of it is just a matter of strategy and discipline. Knowing how to properly transition out of a cut, and how to maintain good eating habits during gaining phases are important skills to master.
However, part of the...
Welcome to the second part of the article series, documenting the recent body-recomposition I went through over the course of 5 months.
In the first part you could read about my mini cut, and how I lost 5 kilograms (11 pounds) over 5 weeks.
In the second part of this series of articles, I'll tell you about the most important lessons that I’ve learnt about bulking: eating in a caloric surplus for extended periods of time.
In late October, 2018, I finished a very successful mini-cut. I got very lean, and was, by all estimations, in a great place to start out with a lean gaining phase. I was excited to finally complete a proper bulk, something I had never managed to do beforehand.
I was in a great place to start a lean gaining phase
The fact that this could be my first bulk that I would actually commit to was exciting, but also scary:
While over the years I got very skilled at fat loss diets - I became a pro at cutting my calories, both...
I recently completed the most productive 5 months of my fitness journey, at least in terms of raw numbers
First, I bulked hard, and trained a lot for about 4 months.
I got over 92 kilos, while - for the first time in my life - still having abs at that bodyweight.
Then, I cut hard for about 5 weeks, getting down to about 87 kilograms, while revealing an even better developed set of abs.
87 kg at 6 foot is not bad, considering that in reality I'm really only 5'10 with an enormous head to boost my height
I developed my physique to a level of muscularity and leanness that is well beyond anything I’ve achieved previously, and what seemed almost unimaginable when I first got down to six pack level leanness at roughly 75 kilograms, 4 years ago.
The experience taught me some useful lessons about the mechanics of muscle building and fat-loss - I’ve gained new insights about my body’s tolerance of...
If you're curious about why some people have an easy time being super lean year round while other people have to move heaven and earth to just not be chubby, you'll definitely enjoy this article
We'll go pro on what factors determine whether you can walk around at a low body-fat percentage or you'll feel your best with a bit of extra fluff on your body.
Let's get into it!
(If you prefer to watch this as a video instead, click here!)
So you mapped out your perfect lifting year...
You’ll cut down to 8% body-fat, to your leanest ever physique so far. At this point, your insulin sensitivity, nutrient partitioning and anabolic potential is going to make you as susceptible to build muscle as you could only have been when you were a novice lifter.
You will put yourself at a 200 calorie surplus, which will allow you to maintain a hypercaloric diet for the next 6 or potentially 12 months.
Once - after months and months of eating in a calorie surplus and...
So you’re enthusiastic about perfecting your training as much as possible.
I get it - I am too.
You may already be familiar with the basic concepts of (training) program design. and know the fundamental parameters that make up a workable plan.
If you’re familiar with all these variables and concepts,...
I’d like to tell you a brief story: A story about training volume.
The following article will allow you a deep insight into how insisting on certain methods that in theory should deliver you the best results as opposed to doing what seems to work best for you in practice can lead to stagnation and wheel spinning.
You will also see how at some point the more you know, the less you tend to be able to listen to your instincts and be receptive to the feedback that your body is giving you.
I think this is a common symptom of intellectually curious people in the fitness world, and one that often needs to be overcome through repeated failure, before one becomes willing to act rationally.
If you feel like there is a big gap between your theoretical knowledge and your ability to apply that to your day to day actions, this article can be of great service to you.
Let’s get started!
Would you prefer listening to this instead? Check the video below:
I might be rambling a bit in todays post, but instead of my usual 10-page article blog posts I had something I wanted to get off my chest today, so I’m going to keep it short. Relatively speaking, for those who know me…
The concept of the id, ego and super-ego originates from Freud. Basically, the id is defined as the unorganized part of your personality which contains your basic and instinctual needs. It works mainly unconsciously, to avoid pain or discomfort. The ego works more consciously and to benefit the id long-term. The super-ego aims for perfection, and is formed by parents, teachers, mentors and authorities.
Now, I won’t profess to have delved deep into the theory of this, I mostly picked it up from a Google search but it serves as a good intro to what I wanted to say. Notice that these are a blend of internal and external driven processes, your instinctual needs and wants, and what (you think) people you trust in expect from you.
In 2006 I developed the first version of Myo-reps, and I later refined it to the current version in 2008. It has proven to one of the most effective tools I have ever used in both myself and my clients, and I will present the basics of it in this article. Myo-reps is, simplistically speaking, a rest-pause method, and the most famous permutation of it is DC/Doggcrapp training. Most of you probably know how to perform a rest-pause set, and I didn’t just reinvent the wheel here, I refined it building on research on hypertrophy in recent years.
First of all I must give credit where credit is due, to Mathias Wernbom, who presented the most comprehensive meta-review to date on strength and hypertrophy training in 2007 (1), and has been deep into the field of occlusion training the last few years. Matt has provided vast amounts of data to me,...
Q: There are so many programs out there, every one of them claiming to be the “best” or “optimal” program. I am so confused, and it often makes me randomly jump from one to the other just to make sure I don’t miss out on anything. How do I know which program to follow – are there any basic principles I should look for?
A: The first thing you need to do is to realize that there is no single program that at any one time can be “optimal” for everyone. An optimal stimulus for muscle growth depends on several factors and varies both individually and from day to day. However, we can make some educated guesses, and based on this we can structure the desired stimulus into a template – something we call a “training program”.
We know that the range of 60-90 % of 1RM (equal to about 3-20 reps) is needed to provide sufficient mechanical pulling or strain on the muscle cells to make anything productive happen....
I posted this on my facebook page originally, and as expected it did cause a lot of controversy and engagement…which is good. Controversy means that it made people think, and what could be better than that?
I have edited a couple of points for clarity.
I know this is going to cause some controversy, but as the years go by and I work with more and more people, I am becoming more and more convinced that you don’t need as much volume as you think.
Most lifters do way too much, something I call “junk volume”.
It only takes 1-2 hard sets to get 80-85% of the training effect, and doubling-tripling that only provides marginal benefits with a large increase in potential negatives. Even Schoenfeld’s meta-analysis (there are some obvious confounders with reviews, but I’m not going into that here) showed that less than 5 weekly sets provided 5.4% gains, 5-9 weekly sets, 6.6% gains, whereas 10+ sets provided 9.8%. When stratified into less...
In this free guide you will get Børge´s best insights on how to reach your training goals in the fastest and most time-efficient way possible.