Can you build more muscle by doing more sets in the gym? A new study on how much is too much will make you rethink training limits. In this episode, you’ll discover how to harness these insights for strategic gains instead of overtraining injury.

You’ll learn:
The optimal number of hard sets to maintain and to stimulate muscle growth
Why focusing on quality -intensity, and technique matter as much as quantity
What things to monitor to prevent overtraining and burning out
How training for strength differs from training for hypertrophy

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Paper - The mechanisms of muscle hypertrophy and their application to resistance training

Quotable moments:

"Your body, the whole human organism is an adaptation machine, so when you apply a specific stressor on it, it wants to adapt so it can overcome and get really good at taking on that stress in the future." - Dr. Erik Korem

"As long as your hormone levels are within the normal range, it's not going to make as big of a difference as we may think." - Dr. Erik Korem

"I don't think it's wise to consistently be sore after training. It means that you're doing too much volume. Your body isn't able to adapt." - 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, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

SUPPORT & CONNECT

Instagram - https://www.instagram.com/erikkorem/

Twitter - https://twitter.com/ErikKorem

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/

Facebook - https://www.facebook.com/erikkorem

Website - https://www.erikkorem.com/

Newsletter - http://link.aim7.com/adaptation-newsletter

Can you build more muscle by doing more sets in the gym? A new study on how much is too much will make you rethink training limits. In this episode, you’ll discover how to harness these insights for strategic gains instead of overtraining injury.
You’ll learn:
<ul>
<li>The optimal number of hard sets to maintain and to stimulate muscle growth</li>
<li>Why focusing on quality -intensity, and technique matter as much as quantity</li>
<li>What things to monitor to prevent overtraining and burning out</li>
<li>How training for strength differs from training for hypertrophy</li>
</ul>
<a href="http://link.aim7.com/adaptation-newsletter">Get my weekly newsletter</a> - Adaptation.
Start <a href="https://www.aim7.com/get-started">AIM7 for Free</a>
Paper - <a href="https://journals.lww.com/nsca-jscr/fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx?__cf_chl_jschl_tk__=099d7084ff33a3d4999555a69c173fa9fc35818f-1610020100-0-AYQLlf1UtwiZ2J6xql2n2jZSicx8IoF9bD95D3OImdLzcy55vz9YvMxxVYgCGGvYSDtE9Vbea7GBex9hGnxmYim4klwNAzaVcY6jlMTtK_Lc9WM8zinATGY8VIkN6JudsFhISESYoYXQNmIlcsVV0LAmgUigjqHP1RLie3dFUuaBTBNfUcIRBn1SZ3yJsj0X2zaPAeyLvZiTnV5frdav6Fh5v3_8y2riBJntUYlfvWwR_cH0rbZbTxaMSl1SnnE7UPnnnVlJbM00c0j76MSFsmHmGNaoWqmM2ilPqvI80mM1EbBKCaiaYwJoqd5EOF2xVnfuls0NmJHgb1sZCnOdnf-IaBka0S5rjFIvpO1-HUTEPl5zM7G0zQGRNGSnrxE6vC9PAPGn8fR7QtedDhHA1NSfr2APa5Y8d0jBwGVs0WqQox9dcVBGpee9V6bmBesR-gQCL_G_GyJV1gYDIWnHYSXqdKMUs8HiyNdvSVY6dqhD">The mechanisms of muscle hypertrophy and their application to resistance training</a>
<hr>
Quotable moments:
"Your body, the whole human organism is an adaptation machine, so when you apply a specific stressor on it, it wants to adapt so it can overcome and get really good at taking on that stress in the future." - Dr. Erik Korem
"As long as your hormone levels are within the normal range, it's not going to make as big of a difference as we may think." - Dr. Erik Korem
"I don't think it's wise to consistently be sore after training. It means that you're doing too much volume. Your body isn't able to adapt." - Dr. Erik Korem
<hr>
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, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.
SUPPORT &amp; CONNECT
Instagram - <a href="https://www.instagram.com/erikkorem/">https://www.instagram.com/erikkorem/</a>
Twitter - <a href="https://twitter.com/ErikKorem">https://twitter.com/ErikKorem</a>
LinkedIn - <a href="https://www.linkedin.com/in/erik-korem-phd-19991734/">https://www.linkedin.com/in/erik-korem-phd-19991734/</a>
Facebook - <a href="https://www.facebook.com/erikkorem">https://www.facebook.com/erikkorem</a>
Website - <a href="https://www.erikkorem.com/">https://www.erikkorem.com/</a>
Newsletter - <a href="http://link.aim7.com/adaptation-newsletter">http://link.aim7.com/adaptation-newsletter</a>

The BluePrint Podcast is for go-getters and high achievers who crave practical strategies to elevate their health, well-being, and performance. Host Dr. Erik Korem delivers bite-sized, science-backed tactics to optimize your busy life and help you excel in all areas. Whether climbing the corporate ladder or managing a hectic household, this show equips you with the tools to thrive.

Oh, and we also talk about pickleball!

Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss actionable science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.  

Dr. Erik Korem is a high-performance pioneer on a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life. Over a decade ago, he introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football and 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 also the Founder and CEO of AIM7, the first pickleball health and performance app designed to prevent pain and injury and elevate performance.

SUPPORT & CONNECT  

Instagram - https://www.instagram.com/erikkorem/ 

Twitter - https://twitter.com/ErikKorem 

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ 

Facebook - https://www.facebook.com/erikkorem 

Website - https://www.erikkorem.com/ 

Newsletter - https://erikkoremhpcoach.activehosted.com/f/

QUOTES  

“The key is using stress and adapting to it and improving. That’s what high performance is to me, the ability to adapt rapidly so you can achieve your potential. There are five key pillars to creating the conditions for adaptability: sleep, exercise, mental resilience, nutrition, and community/relationships.” - Dr. Erik Korem  

“I maybe have a different concept on leadership. To me, leading is a verb. If you’re leading, you’re a leader. If you’re swimming you’re a swimmer, if you’re driving you’re a driver. If you’re leading you’re by definition a leader. I define leading as being looked to in a particular moment to make a decision or perform an action based on your unique gifts and abilities. So by that definition, everybody is a leader. All rank and role really describe is how many people are hoping you get it right when it’s your turn to wear the weight.” - Clint Bruce

"Attention is the currency of performance." - Dr. Peter Haberl

“That’s what I’ve discovered in the lives of brilliant, prolific, healthy creatives, is that they have networks of people they leverage in the course of their work. That they learn from, that they were challenged by, that they gave great insight and purview into their own life and work, in such a way that they were able to receive feedback that helped them get better at what they do.” - Todd Henry

"Restful and fulfilling sleep enables you to grow, adapt, and thrive. It creates the conditions for adaptation, so you can pursue audacious goals and thrive in uncertainty." - Dr. Erik Korem

"Most exercise programs fail, not because the reps and sets are poorly designed, but because the program doesn't adjust for how much stress your body can adapt to that day!. That's why Dr. Chris Morris' research and practical application of fluid periodization is the key for unlocking your performance potential." - Dr. Erik Korem

The BluePrint Podcast is for go-getters and high achievers who crave practical strategies to elevate their health, well-being, and performance. Host Dr. Erik Korem delivers bite-sized, science-backed tactics to optimize your busy life and help you excel in all areas. Whether climbing the corporate ladder or managing a hectic household, this show equips you with the tools to thrive.
Oh, and we also talk about pickleball!
Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss actionable science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.  
Dr. Erik Korem is a high-performance pioneer on a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life. Over a decade ago, he introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football and 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 also the Founder and CEO of AIM7, the first pickleball health and performance app designed to prevent pain and injury and elevate performance.
SUPPORT &amp; CONNECT  
Instagram - <a href="https://www.instagram.com/erikkorem/">https://www.instagram.com/erikkorem/ </a>
Twitter - <a href="https://twitter.com/ErikKorem">https://twitter.com/ErikKorem </a>
LinkedIn - <a href="https://www.linkedin.com/in/erik-korem-phd-19991734/">https://www.linkedin.com/in/erik-korem-phd-19991734/ </a>
Facebook - <a href="https://www.facebook.com/erikkorem">https://www.facebook.com/erikkorem </a>
Website - <a href="https://www.erikkorem.com/">https://www.erikkorem.com/ </a>
Newsletter -<a href="https://erikkoremhpcoach.activehosted.com/f/1"> https://erikkoremhpcoach.activehosted.com/f/</a> 
QUOTES  
“The key is using stress and adapting to it and improving. That’s what high performance is to me, the ability to adapt rapidly so you can achieve your potential. There are five key pillars to creating the conditions for adaptability: sleep, exercise, mental resilience, nutrition, and community/relationships.” - Dr. Erik Korem  
“I maybe have a different concept on leadership. To me, leading is a verb. If you’re leading, you’re a leader. If you’re swimming you’re a swimmer, if you’re driving you’re a driver. If you’re leading you’re by definition a leader. I define leading as being looked to in a particular moment to make a decision or perform an action based on your unique gifts and abilities. So by that definition, everybody is a leader. All rank and role really describe is how many people are hoping you get it right when it’s your turn to wear the weight.” - Clint Bruce
"Attention is the currency of performance." - Dr. Peter Haberl
“That’s what I’ve discovered in the lives of brilliant, prolific, healthy creatives, is that they have networks of people they leverage in the course of their work. That they learn from, that they were challenged by, that they gave great insight and purview into their own life and work, in such a way that they were able to receive feedback that helped them get better at what they do.” - Todd Henry
"Restful and fulfilling sleep enables you to grow, adapt, and thrive. It creates the conditions for adaptation, so you can pursue audacious goals and thrive in uncertainty." - Dr. Erik Korem
"Most exercise programs fail, not because the reps and sets are poorly designed, but because the program doesn't adjust for how much stress your body can adapt to that day!. That's why Dr. Chris Morris' research and practical application of fluid periodization is the key for unlocking your performance potential." - Dr. Erik Korem

The BluePrint Podcast offers busy high achievers practical, science-backed strategies to boost health, well-being, and performance. Dr. Erik Korem provides concise tactics to optimize your life, excel in your career or home, and even up your pickleball game. Tools for thriving, no matter how hectic your schedule.

The BluePrint with Dr. Erik Korem

Exercise scientist Dr. Erik Korem unpacks research on how much is too much when it comes to building muscle. We explore the subject of “junk volume” and how to maximize muscle growth and strength.

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