The BluePrint with Dr. Erik Korem

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

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!

10:10

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Quick takeaways

Microdosing breaks workouts into 15 to 20-minute sessions, allowing effective training for busy individuals with time constraints.

Utilizing supersets can significantly reduce workout duration by over 35%, enhancing efficiency while maintaining workout intensity.

Deep dives

Time-Efficient Workout Strategies

Maximizing workout results in minimal time is achievable through specific strategies such as micro dosing and supersets. Micro dosing involves breaking workout volume into shorter sessions of 15 to 20 minutes, which is effective for those with limited time. Research supports that these brief yet frequent workouts can yield similar benefits to longer traditional sessions, as long as the overall volume is maintained. Supersets allow individuals to perform two exercises in succession with minimal rest, significantly reducing workout time while maintaining intensity, thus enhancing efficiency in training.

Maximizing Workout Efficiency: Strategies for Busy Lifestyles

10min

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.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, the #1 pickleball health and performance app that helps pickleball players win more, recovery faster, and prevent pain and injury.

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