#541. Maximizing Gains in Minimal Time: The Science of Efficient Resistance Training

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Dec 2, 2024

Strapped for time but want to maximize your workouts? Discover how much training you really need and the innovative structure that can slash your gym time. Learn about the common pitfalls in workout planning and the concept of microdosing, breaking sessions into 15-minute bursts. Uncover how supersets can save over 35% of your workout duration. Plus, understand the ideal volume for muscle growth and the importance of multi-joint exercises!

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INSIGHT

Training Volume and Muscle Growth

Training volume, or sets/reps per muscle group weekly, is key for muscle growth (hypertrophy).
Beginners need around 10 sets per muscle group per week, while experienced individuals need more.

ADVICE

Microdosing Workouts

Try microdosing workouts by breaking your training volume into short, frequent sessions (15-20 minutes).
This approach is effective as long as total weekly volume is consistent.

ADVICE

Supersets for Efficiency

Use supersets, performing two exercises back-to-back, to reduce workout time.
Dr. Korem prefers opposing muscle group supersets (e.g., chest press and row).

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Struggling to find time for your workouts? In this episode, I break down practical research on how to maximize your fitness results in minimal time.

Learn:

The surprising truth about how much weekly training you actually need
A game-changing workout structure that cuts gym time by over 35%
The critical mistake people make when breaking up their workouts
Why traditional workout programs might be wasting your valuable time
The unconventional approach to building strength in just 15 minutes

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Quotable moments:

For beginners, about 10 sets per muscle group per week is enough for growth." - Dr. Erik Korem

"Microdosing breaks your workout volume into short, frequent sessions lasting 15 to 20 minutes." - Dr. Erik Korem

"Supersets can cut workout time significantly by as much as over 35 percent." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

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