Borge Fagerli 5/3/1
Maybe you also have a question, what is the reason for increasing muscle mass in bodybuilding ? The answer to this question in simple terms is that when the athlete performs training movements, the body increases the volume of muscles in order to be able to withstand the pressures imposed on it and adapt to new conditions.
Since the body has a high ability to adapt to different conditions, after some time it will no longer increase the volume. This is why there are various techniques for bodybuilding training, among which we can mention the 5/3/1 technique and Mayo Raps to change the body’s training system for positive changes.
In the rest of this article, we will discuss these two effective bodybuilding techniques and everything you need to know about them.
Why borge fagerli 5/3/1 System ? Why This Training Plan is Important ?
Building muscle and growing muscle is practical as long as the body is constantly exposed to new training conditions and techniques. Proper training systems will easily put the muscles in these conditions.
If the athlete’s muscles are used to the previous conditions of his training, the growth process will be reduced and sometimes it will even lead to the stop of muscle growth. When the body is given new conditions imposed in training sessions that are sufficiently intolerable and yet new, progress will be seen again. It is necessary to know that the design of exercise programs has different and important principles.
As mentioned before, the two 5/3/1 techniques and Mayo Raps are considered very suitable training systems for bodybuilding exercises to increase muscle volume. We will examine them one by one.
Wendler’s 5/3/1 Training System
This training system was introduced to the powerlifting community by Jim Wendler. Wendler himself has broken the following records in the weight category of 125 kg and has designed this training system based on his 20 years of professional activity in sports.
Squat record: 453.5 kilos
Deadlift record: 317.5 kilos
Chest press record: 306 kilos
How Borge Fagerli 5/3/1 works ?
This training process is set for 3 or 4 days per week.
The focus of training in each session is one of the big four movements, including squats, deadlifts, chest presses, and shoulder presses in a standing position.
⦁ In each session of the exercises, you set a personal record for repetitions with weights less than your maximum power.
Each cycle of these exercises lasts 4 weeks. In the fourth week, the training intensity is reduced, which is called DELOAD week. Then the next cycle starts 4 weeks later and so on.
⦁ The weights of each training session are calculated based on the record of 1 repetition in the same movement.
⦁ It is recommended that the amount you consider to define the 5/3/1 system as 1 record is 90% of your actual record in the relevant move.
⦁ In each new cycle, add 4.5 kilos for the squat and lift movements and 2.5 kilos for the chest and shoulder press movements to the amount you considered as record 1 in the previous cycle. Then measure the weights according to this value in the new cycle.
⦁ We know that the 5/3/1 technique and Mayo Raps are based on basic movements including squats, deadlifts, chest presses and shoulder presses. But appropriate auxiliary movements are employed in this system based on the athlete.
Important Mistakes in the Performing the 5.3.1 Technique
- Do not personalize the system! Less experienced athletes may modify this system with their own perspective to achieve faster results. Of course, this will not happen. The athlete must adhere to simple principles and use all the capacity of this system to achieve the goal with patience and effort.
- Do not overdo the auxiliary exercises.
- Do not estimate to calculate the weights, but know your maximum power or record in the relevant movement.
- At the end of each 4-week dose cycle, do not add more than 4.5 kg for deadlifts and squats and 2.5 kg for chest and shoulder presses to the previous record. There is a gradual improvement in this technique.
What is Myo-Reps Technique in Bodybuilding ?
Myo-Reps technique was introduced by Norwegian bodybuilder Borge Fagerli in 2000. This training system is placed in the Rest-Phase category. This program consists of 10 to 20 repetitions close to failure, then a short rest of 1 second to 30 seconds, and then doing a few mini-sets called Mayo Reps.
Then 5 to 10 more repetitions and then 5 to 10 more repetitions until about 4 sets. The athlete reaches failure in the first set and advances the other sets with prefatigue and approaches failure.
In fact, this technique involves doing an “activation” set and then a series of “return” sets with lower reps with the same weight. These sets are repeated with 20 to 30 second rest intervals until the person is no longer able to complete the desired number of repetitions.
What are the Superior features of the Myo-Reps Technique ?
When there is a significant time constraint for exercises and no better options are available, the Myo Reps technique is often used for lower priority supplemental lifts. For example, this system may be useful for someone who only has 10-15 minutes to complete their final workout before leaving the gym. or when it is necessary for the athlete to shorten the length of his training.
Myo-Reps system can also be used in periods where muscle hypertrophy, general work capacity, or strength and endurance are prioritized.
How does Myo-Reps Technique work?
In general, it can be said that Myo-Reps works through traditional mechanisms of muscle stimulation. As a result, muscle damage and metabolic stress cause this development.
In this way, exercise causes the muscles to generate force through mechanical stretching so that body movements can be controlled through a certain range of motion. Motor units, i.e. muscle fibers that are activated by a specific motor nerve, are used to create tension. Each muscle fiber is composed of many contractile proteins called myofibrils. Techniques that cause some degree of damage to these contractile proteins lead to muscle stimulation or hypertrophy (growth).
In fact, the limitations that exist in Myo-Reps technique; 10 to 20 reps and then another set of 8, then 6 and 5 and a short rest, muscles that are small and do not grow easily are stimulated.
Myo-Reps Training Plan
As mentioned above, there are two main components to the myo-reps technique, activation sets and return sets.
For example, do a normal set and then reserve reps. Then, for example, do 18 repetitions and for the first set record how many repetitions were done in the first set. Then the normal rest of 2 to 3 minutes and then the next set begins. At this stage, for example, you note the intensity of the effort as 18 and you must do 18 repetitions. But what if you can’t afford it?
no problem. For example, you can do 15 reps, rest, and then finish the set with the remaining reps. In this example, if you hit 15, rest and then hit the remaining 3.
Conclusion
One of the most important concerns of bodybuilding athletes, especially at the intermediate and advanced level, is low muscle growth and lack of physical progress. In this article, we discussed two 5/3/1 techniques and Myo-Reps in bodybuilding to strengthen muscles with appropriate solutions.
Since muscle building and the process of muscle growth continue until the body is in new training conditions, it is necessary for bodybuilders to put their muscles in this position with the help of a variety of practical training techniques.
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