Dr. Andy Galpin Breaks Down the Ultimate Strength & Power Programming Secrets ✅

[@drandygalpin]

🚨 Ready to LEVEL UP! Check out our Free Hypertrophy Fireside Chat: bit.ly/BioMo-Hypertrophy

[@someguy2972]

Have a happy new year mate.

[@kevinrodriguez97]

Loved the revamped version. You changed my life, Andy, by teaching me the HOWs and WHYs. Saludos from Veracruz, Mexico.

[@drandygalpin]

Thanks for rocking with me! Glad you have found value!

[@labsanta]

🎯 Key Takeaways for quick navigation: 00:00 *💪 Exercise Selection and Order* - Exercises for strength and power focus on compound movements. - Select exercises based on movement patterns rather than individual muscle groups. - Perform power and strength exercises at the beginning of the workout when fresh to optimize quality and neurological demands. 02:38 *⚡ Volume, Intensity, and Supersets* - Volume for power and strength training ranges from 3 to 20 sets per workout. - Be cautious with adding extra exercises or supersetting to avoid compromising recovery and strength gains. - Proper rest intervals between sets are crucial for maximizing strength adaptations. 06:15 *🔄 Frequency and Progression* - Frequency of power and speed training can be high, depending on recovery. - Progression typically involves a 3 to 5% increase in intensity per week and up to 5% increase in volume. - Incorporate deload weeks every 5 to 8 weeks to manage fatigue and optimize long-term progress.

[@upsidedownbucket388]

Great info, the distracting editting can be toned down a bit.

[@BK-pc6ov]

Trust me when I tell you the editing is critical. I watched the whole series multiple times. Andy Galpin had to put in alot of effort to keep Andrew Huberman on track. Mr. Galpin thank you for that whole series. I've turned alot of people to that series and had to warn them about Andrew hubermans questions. I wish I could train under you, thanks again sir.

[@deadtothewxrld]

@@BK-pc6ovediting is one thing, cramming as many superfluous cuts/fx into the video as possible is another. Sometimes it can be helpful, but often times it's a way to give something unnecessary pizzazz. It's a podcast, it's gonna look a bit boring. No need to try to make it into a pop music video.

[@drandygalpin]

Appreciate the feedback! I’ll be sure to touch base with our team. We are still working out the kinks, thanks for watching and sticking with us.

[@boldhumans4147]

​@danielmanning7689 agrees that the audio should enhance the experience. Subtle but highlighting what is impor

[@sergejstojanovic2518]

I like editing, if it's distracting you can only listen to him, it's a podcast anyways.

[@claytoncummins7180]

This was a great podcast series!

[@drandygalpin]

Pumped you enjoyed the conversation! 🙏

[@neverenough7812]

I would probably start with five minutes of light cardio this way my lungs are working. My cardiovascular system is oxygenated. I would work on my breathing during this five minutes and my mental after that, I would go into Balance Basu ball, single leg stands squats to get the nervous system working not overworking, but able after Balance, I would do some plank or box plank to make sure my core was ready to stabilize for my lower back. I would make sure my spinal erectors were warmed up, and my hamstrings were loose, then I would do the exercises that Dr. Galpin suggest this way 15 minute warm-up will save you months of downtime with injury. Good luck thank you Dr. Galpin.

[@Steve-ArfArf]

Sounds like a long ass warm up, my full body workouts are 2.5 hours as they are

[@joshsblee]

Great information in this video doc. Thanks a thousand. Your voice becomes way higher pitched in the outro though it kinda caught me off guard haha

[@bobm2368]

Really useful. Thanks Bob 🇬🇧

[@king-yq5xj]

Thank you, Dr. Andy.

[@TheJust22az]

As someone who is approaching 70 from the wrong direction, lol, any suggestions for modifying your recommendation for those in my age bracket? I do strength training 5 days a week and some kind of cardio for 15-20 minutes a day at varying rates of speed. I do incorporate progressive overloading when I can. My biggest problem is not giving my body enough rest between workouts.

[@Dionysus_Athena]

I’m happy with my training program 12 sets per muscle group 8-10RIR lifting heavy every day doing an 4 days on one off for rest. My strength and muscle mass has increased significantly, every week I’m going up in weight. Diet is on point no injuries since training this way. My injuries and illnesses still hinder my everyday life and days at the gym, but it is never an excuse to take it easy. Chronic pain, and Fibromyalgia have been a huge pain, unfortunately no channels like Andrew Huberman have information on chronic pain and fibromyalgia, I’ve gone through all legal medical procedures none helped really, I found that going through studies and studying neuroscience helped me find solutions to making it easier. Unfortunately the ways that work are not legalised for this type of use, and yes my life expectancy will be lower due to it slightly, however I’d rather have less years in old age and have a good life, than sit bed ridden taken high doses of pain meds like morphine that would have killed me far sooner. I’ve listened to you, Andrew Huberman, Renaissance Periodisation, Ryan Humiston all have helped me tailor my workout to me. Thank you.

[@understandinglife.4541]

Thank u for your content sir, a little ironic part was the commercial of vshred before the content.😅

[@arthurcitron9774]

Spot on!👊🏻🇺🇸

[@JaykleMusic]

Great video I have watched the entire series on Andre Huberman's channel and learnt so much, always great advice Andy thanks 🎬👍👌

[@AlexanderMoen]

I think I need to add rotation to my exercise routine. Are there any video recommendations (preferably of Andy's stuff) that touch on this?

[@SlentzStrength]

Hey Andy. You were saying that bodybuilding work isnt a problem for speed/power, but might be for strength. Unless i am misunderstanding what youre meaning, from my understanding bodybuilding/ more fatiguing type work would negatively affect speed and power more so than strength through the fast to slow fiber type shift conversion as well as speed/ power work being more sensitive to fatigue and an impaired nervous system than strength.

[@nicolomeola704]

Is It possible to mix strength and power in the same session. For example strength for pushing mowements in the upper body and plyometrics or explosive excercises for the lower body? Or is it too demanding for the body? And if it's possible which one would you put first? Thank you for the super contents Dr galpin.

[@learntoswim9050]

Great info! But the camera stabilizing effects are atrocious!

[@pouryaabbasi8225]

I love your approach, but when you said about eccentric and concentric portion that we can't separate, I don't agree with this idea, because every athletic movements revolve around eccentric isometric and concentric contractions, like plyometric. If athletes aren't able to absorb force, they will not produce explosively force. So, I think we can separate them out and tiran each phase separately.

[@user-pn4xk6td6o]

Dr is there any rotation exercise recommended for a male 10 years post discectomy? Still have intermittent back issues

[@TheCATAspirant]

I read Dr. Galpin like a textbook

[@mairavp]

How to calculate the amount of protein intake necessary if one is overweighted? Should one consider the current or target weight? Thank you, Prof. Galpin.

[@Marco-pf3te]

I've heard from multiple sources you should use target weight

[@realnotoriousnicco]

Really appreciate how easily you're able to break down these topics Dr. Galpin. God bless 🤝

[@NikolasMesserschmidt]

Hello Dr. Galpin, I really enjoyed your Series with Dr. Huberman, thanks for that! Actually because of that I started weightlifting to add a cool "Power" movement to my routine. My question: I workout three days a week full-body, starting each training as recommended with a complex movement, either C&J or Snatch and afterwards either Squats or Deadlifts. However do they count as Quad or Hamestrings Training, i.e. add to the 15-20 Sets per week calculation? Because at the Moment especially my Snatch isn't technical enough to actually tire miy legs out very much. Thanks for all the great information you put out!

[@Black-sk2nm]

Does the 3 x 5 training method apply if im training for strength and power for my sport (Volleyball) Or should I do more exercises to target more muscle groups?

[@richardmiddleton7770]

I'd like to add that as you get older, say, past 40, consistency and frequency trumps progression! It naturally gets harder! Just keep showing up. 👍

[@scottemory72]

I agree with you! Consistency at an older age is super important: some kind of productive workout is better than no workout.

[@fookc7]

This is a really good point

[@rualablhor]

Beginner here... Could one add strength and/or hypertrophy lifting, say, 60% of body weight via more set/reps? In short, I have 40lb dumbbells at home, but no barbell, for rdl / squats... Or, do I have to buy a barbell weight set / get a gym membership? I do body weight exercises usually eg. Dips, pull ups, push ups, bike/run

[@broda769]

Yes you can certainly make strength and hypertrophy gains with just bodyweight and a set of dumbbells. You can do compound lifts with dumbbells. Once that gets too easy move on to a barbell.

[@rualablhor]

@@broda769 Great, thank you! What / how would one considered "too easy" in rep/set per session? I'm doing rdl and squats 8rep X 4sets currently with 40lb dbells per session. What rep/set should I increase to before getting into barbell, for instance? TIA

[@JFlsh1506]

You could go up to 20 repetiton Sets in case you can't get heavier weights, another very good way to Limit the weight you need: do unilateral excercises and or change the tempo, e.g lowering the weight very slowly like a 5 second eccentric

[@Den-Geist-Befreien]

Yeah, the editing and ads were distracting. Why show a hypertrophy ad at the same time when talking about Power?

[@xyzpath]

I need to see this guy fight the knees over toes dude.

[@Steve-ArfArf]

Why

[@spikethebulldoghackett70]

15 minutes for powerlifting 💪🏻😄

[@leescott7714]

Where does "farmer strength" fit into this discussion? Those guys are working from sun up to sun down daily and fatigue definitely sets in.

[@Dialogos1989]

Farming gets one better at farming. It doesn’t necessarily translate to a max deadlift or bench press, although for sure there is some overlap.

[@lv-mh3zi]

My recommendation for editing would involve minimizing or omitting sound effects, as they can be distracting. Additionally, I suggest avoiding flashy texture changes and quick transitions between main-themed clips. If such changes are used, incorporating longer clips to explain the discussed subject in more detail could enhance the content. The inclusion of short text, like rotation effects, appears unnecessary. Overall, simplicity aids in the easier digestion of data and information. Consider highlighting main points or key takeaways in the edit for emphasis. Of course, it's just subjective thinking of mine, but i hope it can be helpful to your editing team😅 Keep on the good work and good luck

[@jasonquenga]

I like the info, but another vote that the editing is far too distracting. Must have teenagers editing this as this is the video my nephew would produce. Too many chimes, jump cuts, flashes, etc. I dig some of the graphics outlining the info, but the chimes in and out are irritating. I'm trying to learn something, not be entertained. Again, love the information, but us older people have enough stimulants.

[@dareeltoro6681]

Where were you 10 years ago?

[@Black-sk2nm]

goldmine

[@spikethebulldoghackett70]

Hell no , I'm not taking a reduction in strength for shorter workouts

[@alexanderwindh4830]

I wanna know the secret of ANATOLY size and strength

[@HellBoy-id6ss]

Ooooooooo.....seeeeecrets....😲

[@michaelanthony4750]

Super great info. Not a fan of the editing

[@drandygalpin]

Thanks for the feedback. I’ll be sure to relay it to our editing team. Thanks for watching. 🙏

[@Chad-mc5hk]

@2:42 - exercise is misspelled@@drandygalpin

[@michaelanthony4750]

@@drandygalpin no problem! long time fan.

[@IsaacMendez-s3k]

You would think that these experts would be in better shape, I would outrun, out lift, and definitely be less in body fat than both these guys. Looks like a skinny chef to me

[@STBRetired1]

At least Charles Atlas looked like what he was preaching. Why are people running to this KZbin guru when he doesn't have the muscles to back up his claims that his theories are the proper theories?

[@philipkrout]

Not everyone has the the same fitness goals

[@Ssjgnolan]

Hubberman, master speaking but actually saying nothing , dr Andy is the man tho

[@damanOts]

Well that was useless.