Want to learn how to live a healthier and happier life?
Article
Podcast Episode
March 20, 2023

Exercise Strategies to Build Muscle, Live Longer, and Increase Your Metabolism

Exercise Strategies to Build Muscle, Live Longer, and Increase Your Metabolism

Fact Checked
|
Last Updated:
March 20, 2023

Report Highlights. Wearable devices have as much as 20% error when measuring heart rate, and caloric expenditure measurements can be off by as much as 100%. Most wearable fitness devices overestimate total sleep time and underestimate wakefulness after sleep onset.

Key TAKEAWAYS

• Dr. Erik Korem and explains the importance of maintaining adequate muscle mass for health and longevity, as well as how to increase lean muscle mass through exercise strategies.

• To initiate a hypertrophic response, mechanical tension must be applied in combination with dietary intake of protein.

• Three primary factors can be manipulated to achieve a hypertrophic response: mechanical tension, muscle damage and metabolic stress. 

• Mechanical tension is achieved by using heavy loads over fewer repetitions or changing the tempo of an exercise; whereas Muscle Damage is achieved by high volume training with moderate-heavy load over 8-12 reps or long eccentric movements (4 seconds) followed by 1 second iso then 2 second concentric repetition cycles 

• Metabolic stress is an effective way to induce muscle hypertrophy, which involves performing sets of 15-30 reps with a 60-90 second rest period between sets. 

• Caution should be taken not to exceed 15-20% work volume increases at any one time due to potential injury risks

Contents
For further analysis, we broke down the data by wearable device:
Contents
For further analysis, we broke down the data by wearable device:

Show Notes

In this episode of the Blueprint Podcast, you’ll learn why maintaining muscle mass is critical for health and longevity. Dr. Erik Korem discusses three methods to induce a hypertrophic response and the variables you can manipulate for each mechanism. There are some general rules to follow, both for novices and those experienced with resistance training.

Key Quotes

“Here's my blanketed recommendation; everyone that is healthy should include some kind of hypertrophy training in their exercise regimen, along with strength training.”

“It's critical to maintain muscle mass, and I'd say you should even train to stimulate the increase in lean muscle mass.”

“Living a high performance life isn't just for elite athletes or tech entrepreneurs. It's for anyone that wants to look, feel, and perform their best.”

“If your muscles aren't generating force, if you're not making your muscles move something or lift something, and they're not being mechanically loaded, they will atrophy.”

Cite this page:

Korem, Erik. “Accuracy of Consumer Wearable Technology” AIM7.com, March 8, 2023, https://aim7.com/post/accuracy-of-consumer-wearable-technology

Contents
For further analysis, we broke down the data by wearable device:
Cite this page:

Brownell, A., Korem, E., and Morris, C. “Accuracy of Wearable Technology & Smart Watches” AIM7.com, March 23, 2023, https://aim7.com/blog/smartwatch-wearable-technology-accuracy

Contents
For further analysis, we broke down the data by wearable device:
Key TAKEAWAYS

• Dr. Erik Korem and explains the importance of maintaining adequate muscle mass for health and longevity, as well as how to increase lean muscle mass through exercise strategies.

• To initiate a hypertrophic response, mechanical tension must be applied in combination with dietary intake of protein.

• Three primary factors can be manipulated to achieve a hypertrophic response: mechanical tension, muscle damage and metabolic stress. 

• Mechanical tension is achieved by using heavy loads over fewer repetitions or changing the tempo of an exercise; whereas Muscle Damage is achieved by high volume training with moderate-heavy load over 8-12 reps or long eccentric movements (4 seconds) followed by 1 second iso then 2 second concentric repetition cycles 

• Metabolic stress is an effective way to induce muscle hypertrophy, which involves performing sets of 15-30 reps with a 60-90 second rest period between sets. 

• Caution should be taken not to exceed 15-20% work volume increases at any one time due to potential injury risks

Contents
For further analysis, we broke down the data by wearable device:

Show Notes

In this episode of the Blueprint Podcast, you’ll learn why maintaining muscle mass is critical for health and longevity. Dr. Erik Korem discusses three methods to induce a hypertrophic response and the variables you can manipulate for each mechanism. There are some general rules to follow, both for novices and those experienced with resistance training.

Key Quotes

“Here's my blanketed recommendation; everyone that is healthy should include some kind of hypertrophy training in their exercise regimen, along with strength training.”

“It's critical to maintain muscle mass, and I'd say you should even train to stimulate the increase in lean muscle mass.”

“Living a high performance life isn't just for elite athletes or tech entrepreneurs. It's for anyone that wants to look, feel, and perform their best.”

“If your muscles aren't generating force, if you're not making your muscles move something or lift something, and they're not being mechanically loaded, they will atrophy.”

Try AIM7 Commitment-Free

Get your first week free for a limited time. You can cancel at any time, and there’s no commitment.

$15/mo

7 Days Free