The BluePrint with Dr. Erik KoremThe BluePrint with Dr. Erik Korem

#423. The Optimal Weightlifting Technique for Muscle Growth

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Want to build muscle without wasting time or risking injury in the gym? In this episode, I break down the science of how to optimize your workout technique to maximize strength and hypertrophy (muscle) gains.

I reveal the latest research on four often-overlooked technique factors: repetition tempo, range of motion, exercise mechanics, and strict vs momentum reps. You’ll discover new tempo guidelines to follow, insights on partial range training when to ditch ego lifting and more.


  • A reasonable tempo for all exercises to safely stimulate growth
  • Why partial reps on a stretched muscle can boost results
  • How to tweak exercises to best target muscles and joints
  • The downsides of using momentum instead of strict form
  • My #1 rule for safe, effective technique

Whether you’re a beginner or a seasoned lifter, this episode will help refine your training approach. Apply these technique optimizations to build more muscle in less time while preventing painful injuries.

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Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review


"If you want to reap the rewards of resistance training, there are several key variables you need to control for - volume, intensity, & frequency."

"Technique is an under-researched area when it comes to training for strength and hypertrophy."

"I recommend checking your ego at the door and maintaining a more strict technique."


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.


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