Build Muscle Size, Strength & Power With Science-Backed Programs | Perform with Dr. Andy Galpin

[@shreyam1008]

The best science communicator is back with another great lecture(episode). 100% your UNI students adore you.

[@drandygalpin]

Osss!

[@adamnelson1015]

PLEASE continue to breakdown example programs like this. IMO this is the best way to learn. Please continue explaining concepts by showing us how they play out in real world examples/programs. Not enough educators/coaches explain concepts with real world examples. More of this please!

[@drandygalpin]

Realllllllly appreciate the feedback. It helps a ton!

[@asawilliams5862]

‼️‼️‼️

[@juricakrajacic4810]

*ABAB Training Plan by Andy Galpin and Menno Henselmans.* *A Training Exercises:* Romanian Deadlift: 4 sets of 8-12 reps Leg Extension: 5 sets of 8-12 reps Barbell Bench Press: 4 sets of 6-10 reps Neutral Grip Pull Down: 4 sets of 8-12 reps Seated Calf Raise: 5 sets of 8-12 reps Cable Lateral Raise: 3 sets of 8-12 reps *B Training Exercises:* High Bar Back Squats: 4 sets of 5-8 reps Lying Leg Curls: 5 sets of 8-12 reps Barbell Overhead Press: 3 sets of 6-10 reps Seated Rows: 3 sets of 8-12 reps Cable Chest Fly: 5 sets of 6-10 reps Triceps Pushdown: 2 sets of 8-12 reps Seated Dumbbell Curls: 2 sets of 8-12 reps - Warm up properly with less weight! - Weights: If you can perform 2 or more reps beyond the required range, increase your weight by 2.5%. If you perform 2 or more reps less than the required range, decrease your weight by 10%. (For example, if you start with 10kg and are supposed to complete 10-12 reps, but you manage to do 14 or more (which is 2 or more reps above the target), your next step is to increase the weight by 2.5% (or the closest increment). On the other hand, if you only manage to do 8 reps or fewer (which is 2 or more reps below the minimum required), your next step is to reduce the weight by 10% (or the closest amount).) - Rest Periods: Most exercises use 3 minutes of rest, except for the last two exercises in training (Seated Calf Raise and Cable Lateral Raise / Triceps Pushdown and Seated Dumbbell Curls), which use 2 minutes of rest​​. - Best Training Days: (A) Monday - (B) Tuesday... (A) Thursday - (B) Friday. - Rest Days: Typically, rest occurs on Wednesday and the weekend (Saturday and Sunday)​​. Listen from 36:74 for details.

[@tomypereza]

This comment should be pinned at the top! Thank you for your service 👌🏼😂

[@paddy3622]

this is like getting a masters degree for free.

[@helgipalko]

exactly same thought! so grateful for this opportunity to learn

[@drandygalpin]

That's the goal!

[@drandygalpin]

@@helgipalko It's only possible because of amazing people like you supporting.

[@HellBoy-id6ss]

It is criminal that he gives this info free.. easy to digest, yet full and well rounded.. Bravo Dr Galpin..

[@hazzah3104]

Thanks Andy You are a champion! I’m so grateful Blessings to you

[@SteveAbernethyCFA]

These videos could benefit from a whiteboard and/graphics to provide visuals of what is being discussed and provide an outline of specific training protocols. This would help the audience to stay engaged while watching, while also retaining more of the specifics for implementation afterward.

[@imadpra1]

Hey-really appreciate the work that you do. Maybe we can have video clips of you breaking down some of the excercises in the program. Especially the athletic program for tip and safety.

[@maris_711]

Thank you SO much for all this information..! I LOVE it❤ I’m just starting my fitness journey, turning fifty this year and my goal is to get in my best shape and health EVER! 🎉

[@ASPIRINGATHLETE]

Thank you Andy, this is quickly becoming my favourite podcast and have been recommending it to friends and family! Would really be interested in an episode on "hybrid" programming for people (like myself) who want to improve both VO2 max, muscle size, strength & power, mobility, etc. at the same time. How that type of programming/strategy would look over a period of 6-12 months, say. One topic to cover for example would be whether it is better to train a little bit of everything each week vs. specialization phases focusing more on one of the dimensions.

[@EargasmicJourney]

Maaaaaaan,what an episode. I discover you on Hubermans podcast since than I'm a fan . Thanks for all these info Dr. Galphin

[@drandygalpin]

Dr. Huberman is the best. So glad you appreciated this week's show!

[@YogaforAll]

It`s just incredible knowledge. Thank you Andy! I have listened to the part with the program phasing 4 times already, till i got some clues about what you`re explaining. And ofcourse you are right. I am a slow learner, but i guess i am a good student because at some point i start to understand you. Thank you very, very much! I hope you get what you need and i hope you will teach us for decades ahead. Thank You Brother, and thank you Teacher! i am saying this because i want to inspire the other people that are reading this to start learn, and if they are slow like me, just give it a try again and again. It is just that this knowledge is real and enlightened by Andy Galpin. Thank you Brother and God Bless You

[@ballinkrazy03]

This was AWESOME!!! I think the general public doesn't understand adaptation of the human body and how stimulus is a driver of that adaptation. You do a great job of communicating how stimulus has multiple variables such as intensity, volume, progression, recovery, power speed etc. Stimulus also requires both nuance and discomfort, this is why it is CRITICAL to do hard things. I'm a health care executive and it's sad how this is lost in the medical field and how we manage health and seen completely separate from how we manage performance. They are BOTH complimentary! Keep up the EXCELLENT work! Thank you for all you do!

[@MinnesoTenn]

This guy is amazing. So well researched and does a great job explaining high level concepts. Thank you, Dr. Andy!

[@lowcashranch1412]

As a former Division 1 football player in the 90's, the power/speed workouts you presented, brought back a lot of memories. Training like this was the backbone of our off-season developmental program. There is so much content out there designed to attract the attention of newbies or those resistant to training in general, that there is a huge void of information in the functional power space. Given that all the new studies show how critical the retention of strength is for quality of life-longevity, this type of content needs to be highlighted. I currently do a 6-day split. Days 1-3 are Pull, Push, Legs (designed for hypertrophy) then days 4-6 are Pull, Push, Legs (designed for functional power). I prefer to do Pull first instead of the traditional Push first because I would rather (for injury prevention and performance) work my pulling muscles with sore legs than working my leg muscles with a sore back. On my hypertrophy days, I undulate weeks where I use volume vs intensity as the driver. On my functional power days, I do a lot of the drills we used to do back in the 90's, which are still integrated into strength and conditioning programs today. Thank you and please keep this type of content coming!

[@PianoSkillBoy]

Curious if/where you place cardio training in your regiment?

[@lowcashranch1412]

@@PianoSkillBoy I don't do much long-duration cardio anymore. But when I do it, it will be on day 7. My workouts are pretty fast paced and keep me in at least zone 2, so I feel as though I am still checking that box. In my younger days, I would do cardio first thing in the morning, then weight train later in the day/evening. Now that I am older, I cannot recover from that much training. I have to prioritize the amount of recovery I have.

[@PianoSkillBoy]

@@lowcashranch1412 Thanks! I've been trying to build a program similar to yours, I like that it's split between hypertrophy and power. Do you break it up into multi week/month phases as well?

[@lowcashranch1412]

@@PianoSkillBoy I try to take a two-phased approach to hypertrophy: high intensity/low volume and high volume/lower intensity. I do 4 week phases of each. My third 4-week phase is a "realization" phase where I focus on increased loads in order to strengthen the tissue I hopefully developed in the other two phases. After the strength phase, I start the 12-week program back over. I have found that keeping my phases short (4 weeks) and undulating the type of stimuli (intensity vs. volume) keeps my general fatigue at a recoverable level, and allows me to train year-round without deloads. In the high intensity/low volume weeks 1 and 3 goes as follows: light pull, light push, light legs, moderate pull, moderate push, functional legs. Weeks 2 and 4 are as follows: heavy pull, heavy push, moderate legs, functional pull, functional push, functional legs. The high volume/low intensity weeks 1-4 goes as follows: pull, push, legs, shoulders, arms, functional legs. Shoulders and arms are a weak point for me so I program a second day each week to bring them up. If you have more developed torso muscles in comparison to your limbs you can do lats on day 4 and pecs on day 5. The strength phase goes as follows: Heavy pull, heavy push, heavy legs, functional pull, functional push, functional legs. Hope this is helpful.

[@KuumbaOnline]

I’m gonna be a super athlete with this info! I’m turning 48 this year but I think I might try out for the NBA soon! I’ll keep yall posted 😂

[@justinmininger5973]

Id love to see you and Mike Israetel talk, maybe Layne Norton and Mr. Schoenfeld as well, all phenomenal minds!

[@drandygalpin]

Fully agree. They are my top academic and practical resources. And great human beings!

[@Matt-ot7zv]

💯

[@hellewindelv-lidzelius6998]

Yes PLEASE!!! 🙏

[@hellewindelv-lidzelius6998]

I loved the sentence ‘and great human beings’. Thank you Dr. Andy Galpin!

[@Sulaiman-xh8wx]

Dr Mike Israetel is a great science communicator.

[@andreabartunek8951]

I really appreciate the depth of knowledge you share! I have learned a lot through your interviews and podcasts! Please keep them coming.

[@OlgaKors]

Thank you so much Andy. I've been watching you since the Huberman's series and can say you've become such a great speaker! So clear speech, precise, direct and very easy to understand and follow (as a non-native English speaker I appreciate it a lot).

[@jesseanyaegbu3600]

This is the way Dr Andy! I loved the entire breakdown of the workout programs. It’s exactly what I was looking for. Been workout for 3 years consistently and was looking for something more intense than what I’m used to. This was great!

[@muniraalatiq2906]

You blow my mind and have changed the way I work out. It's not just about muscle gain; there are other important aspects to focus on. This episode is very valuable. I wish you would explain the second program more.

[@sajadmoradi9459]

I am amazed by your content and how you are dedicated to this field of science. Thanks, Andy!

[@bogdanf6698]

What about adding some images, or sketches with the exercises? or just show how :D

[@samuojanen2940]

Thank you Dr. Galpin for the work you are doing, absolutely amazing. The depth of your knowledge, and the ability to communicate that knowledge is incredible! I would love to see a "short series", where you either personally coach people through the programs (experienced athletes or beginners), or execute them yourself. For me, I learn all things related to physical movement best by observing somebody else, and repeating after. While the program is great, and I can work off okay just by reading the instructions, I would love to see somebody do it in action to get an even better understanding of how to execute the workouts optimally. Keep up the great work!!

[@seankelly8182]

I really appreciate the training program examples and breakdowns. I find this to be unique and interesting content. One suggestion for a future episode would be to walkthrough one or more programs that aim to achieve gains in strength, hypertrophy, speed/power, as well as VO2 all in the same block/period/cycle for intermediate trained individuals. This would not necessarily be a program training towards a specific performance goal, but rather for overall health, aesthetics, daily function, and longevity. Thanks for everything!

[@daithangkim7158]

Great episode. This is high quality content. I really like when you explain the concepts and programs as detailed as possible. Especially as an athlete thirsting for knowledge for power and strength building

[@adamsamek4189]

Amazing quality of information , Im S&C coach and this is exactly what i love to listen to.Great video full of usable information, thank you! you also mentioned in the video, that there is a PDF of the second program in show notes, I didnt find it. Can you maybe link it in the comment please? THANK you once again.

[@mehtabhavesh9]

Andy, Thanks for providing all the information for free and a great program. I am 55 and not sure I can do the speed-power program with each workout taking 90 mins and then hard to recover. Would love for you to create a program for 50+ years that covers all the aspects. Thanks!

[@Tuti.64]

I started following you, after I saw you on Dr. Peter Attia’s podcast, where you explained how myosin and actin work in generation of power using gestures. I recorded that 2 min clip. I understood it so well, since then im a fan and i always show others that clip if actin or myosin ever comes up in medical school. Thank you, Dr. Andy

[@mikeyeveritt1481]

Another amazing podcast thank you. Would be very useful to get information and a programme for a combined approach to optimising both cardio and strength. This is required for things like Hyrox events, and I would imagine is what's recommended for the healthiest way to live.

[@ryanwaldt1710]

Can you put links to demonstrations of the movements in the workouts?

[@mindilarrabee9217]

If you find out where the video links to the exercises are, let me know!!

[@aksl822]

Hi Andy, thank you so much for condensing all this in this episode! What alternative exercises can we do for the hypertrophy program if we only use kettlebells and pull up/dip bar? Thank you ever so much for your content! Axel

[@edjack5on]

I absolutely love the way you communicate, and how you show it is all possible. However, I feel like we need illustrations, images, videos when it comes to exercises. For those of us not quite literate in sports medicine, it gets quite hard to understand how to do these exercises, or even what they really are.

[@virtuallypresent9918]

You're the best Andy! I first found out about you from dr. huberman's podcast and I'm so glad I did!

[@SteveMunguia]

Love the use of the physics concepts in your topics, and making it all relevant to the general population, thank you for this video!

[@drandygalpin]

Boom

[@SteveMunguia]

@@drandygalpin BOOM! 💯

[@madsbojensen1]

Saw you on Andrew's show and proceeded at once to search in the hope you had set up your own thing in the meantime -lo and behold! Thankyouthankyouthankyou😊

[@garylombardo]

Thank you, Andy. I love this type of approach with example programs. I would love to hear your perspective on how to program strength, power, and hypertrophy throughout the year (so in season and off season). I know it depends upon the sport. In my case, I'm an obstacle course racer and trail runner (and skier and climber in the winter), with most of my strength training in the fall, winter and early spring, then less in the summer. I'm going to give your programs you covered in this episode a go over the next 20 weeks, starting with hypertrophy, then moving into the 12 week power and strength program, rationale being that will lead right into the main season for me. Keep up the good work!

[@proddreamatnight]

You are my absolute source for anything related to strength/ muscle growth

[@cynch1578]

With the information you’ve shared, my goal is to curl 15 pounds (without elbow inflammation ) using the 8 week hypertrophy program.

[@OliverKelsey]

Can you do an episode talking about the mechanics and protocols for fat loss? A whole episode dedicated to that topic rather than a subset of another topic.

[@omerytzhaki5258]

What a pleasure and educational this episode was, thank you so much Andy and keep feeding us more of your amazing knowledge. I feel that explaining the terminology and concepts alone has provided me with a much better understanding of different training aspects and targets. It got me thinking if power as you describe is what some people refer to as an explosive movement ? Btw, I would love to see you deep dive in an episode about contrast training and PAP and maybe other training methods that are worth sharing.

[@farsa022]

This is an absolutely amazing resource! Thank you Dr.Galpin

[@amarabdelli]

I can't believe this show is free!

[@jonorana9084]

Ive been an avid fan since andrews interview. Thank God for your life and wisdom.

[@cyrilmuluh]

Thank You Andy, never have I found information of this quality freely handed out in this much details 🙏🏽🙏🏽. All my Buddies are getting this. Thank you, and be sure to get my two months updated results and gains when I am done. Might not be as technical as your standard but it will be something.

[@jodicornell-pioneeringfitn6667]

Phenomenal. Thanks for keeping it “simple”for us folks without a doctorate but still depend on the best science backed programming. pLEASE!!! Do an episode on “active ageing” -training the advanced in years… what to be cautious of, increase risk for, how to avoid , physiological considerations for programming. The industry standard in NON existent for active seniors. They recommend ADL is adequate- completely sub par from what you’d say I’m sure . Thank you

[@Ruudwardt]

The performance program breakdown was a bomb! What an example of quality in a program to follow. Personally I'd appreciate a focused deep dive into very advanced single movement performance oriented peogram. Clean, squat, benchpress etc.

[@TheArizonaRanger.]

Would love more information on speed training. Particularly for the upper body. I have Lee Browns book on developing speed agility and quickness but I still have a hard time picturing doing overspeed for punching, kicking etc.

[@drandygalpin]

Great idea.

[@vinhsanity]

Thanks for the info Andy. One of my athletes got to do a muscle biopsy study with you following the 2017 World Championships. I credit lots of his longevity in the sport to the information I got from that biopsy which guided how I wrote his program and he was still making international teams at 35 years old. It’s also helps that Travis Mash was one of my early mentors in coaching and developing weightlifters (and athletes), and he’s still one of my close friends today. While I’m sunsetting coaching (too hard to make a livable income), all of the science still fascinates me. I look forward to seeing more of your content! I have a Junior girl I might need some advice with (snatches 110kg, cleans 135kg, jerks 140kg), so maybe I can make a trip your way again sometime soon! Cheers -Vinh

[@adamswinnerton6336]

So glad you started this podcast. This hypertrophy protocol is so simple I'm going to teach it to all my clients. And although you state sticking to the same exercises, outside of a lab I feel like if you wanted to work chest you can hit a different exercise each time and still see progress, (if not as measurable) I love the flexibility it adds. Do you think there is a similar hypertrophy protocol which can be utilised for time under tension? Eg. Attempt 10 reps in 45secs. If you do more than 12 reduce the time. If you do less increase the time. Something similar to the Candy cane protocol. What would be the Galpin Guesstimate for the time adjustment percentage? I think there would be some sort of caveat/control that would need to be added , like you can't pause between reps for longer that 2 seconds or something. Or you can't stop moving.

[@adityanikam999]

Excellent video! Can you please guide as to what should be the diet for each type of training? It has always been difficult to understand that part, for me. Thank you.

[@jasonchavez3977]

Would it be overkill to add 1-2 days of long duration endurance training and 1 day high heart rate training? Hypertrophy is my main goal right now, but i don’t want to neglect other areas of my health. I’m not clear on if and how long duration and interval training should be incorporated in the ABAB plan. Thank you so much, btw, the information you make accessible is priceless and greatly appreciated!

[@dondinero13]

This is gold. Thank you sir 🫡 .

[@matthewlowery8704]

Brilliant episode Andy, thank you. Re the hypertrophy program I have ankylosing spondylitis so struggle with back squats / deadlifts. Any suggested swaps for the those exercises in the hypertrophy program. I can manage to do leg press and lunges. Thanks again.

[@JagroopSidhu90]

Your podcast is so underrated!!

[@drandygalpin]

Glad you enjoy it, please help us spread the word!

[@JagroopSidhu90]

@@drandygalpin absolutely! Just started the 3x5 and letting everyone know how good it is

[@talagu1818]

Great video. Unfortunately, I failed to understand those types of exercise without showing them on the video.

[@chaddouglas6165]

Are there videos for any of these exercises? You can find some of these online but others it is unclear how to perform the listed exercise.

[@mr_green33]

keep it comin. i'm loving this wave of information! thank you for your work.

[@drandygalpin]

You got it!

[@gramaalexandra3596]

Thank you so much for the high quality content 🙏🏻

[@ELTulit7]

Hi Andy, Thank you for this episode and the program. Is it possible to have more explanation about the R% and the 0 Kg on different exercise in the program? Please. Like in the bench press at day 2 week 1. Thank you

[@Spyrosskss]

Yes yes yes 💪💪 more coffee to make...more knowledge to take! Thank you Andy!!! You are the best! What about a episode for mobility and movement...?

[@DavaoCutieTV]

so this is what Anatoly and others do? I am starting to add strengthening into my running plans. I am thankful for your videos they help a lot.

[@drandygalpin]

Let us know how it goes!

[@rileymccluskey9336]

this is so great + helpful - thank you. For the hypertrophy program, how do you think about progression from workout to workout or week to week? EG, let's say for an exercise where you're aiming for 8-12, on Monday you go: 100x12 100x9 100x6 90x8 On Thursday, should you look to go up to 105? Or should you be waiting until you can hit 4 sets in the target rep range at the starting weight (100) before progressing up weight? A little more detail on how exactly you use auto-regulation to manage starting load between workouts would be very much appreciated - thank you!

[@crushingt1d]

Agree, had same question

[@rochellevroom9749]

thank you for sharing best info in industry FOR FREE. Your wealth of knowledge in this field transformed my perspective and application on how to strength train & perform as an athlete. 🙏🏻

[@mlpatric1]

I am going to follow your hypertrophy program, excited to test it out. Are there options you’d suggest for replacing squat? I have severe arthritis in my L4 facet joints, so trying to not affect that but also build strength around it.

[@standUpForTurtles]

Mind blown!!! I'm a 60yo novice using a small but growing home gym to improve my bone and muscle strength. As is normal for someone starting from a low base I've experienced newbie gains. Already I'm quicker, stronger, bigger, leaner and more fatigue resistant. I want to tweak my routine to ensure I stay injury free and keep progressing. I'm totally not ready for the second program even with a coach and access to a commercial gym it feels like I haven't even earned the right to try. Luckily I don't aspire to be a professional athlete. I think that combining elements of the first program with what I'm already doing will keep me on the right track for a bit longer.

[@christophermeier4805]

Hi Andy, thanks so much for this superb breakdown. One question: When you were explaining the hypertrophy program, you said, “Do as many reps as possible at the given weight”. Does that mean stop once you reach the requirement +2, or does it mean go to failure? Might be a silly question, but I my understanding was that one should save the energy for the higher weight in the next set, and so going to failure would not be ideal. Any clarification would be great. Thanks again!

[@crushingt1d]

I have the same question. Do you go to failure every set (whatever reps that is) or do you do some small number of RIR

[@eileenseemann6270]

So happy to see those podcasts from you! this is so helpful and interesting. i have implemented a lot into my training. I hope to see something about recovery soooon. 😍 I am going once every week for a long endurance bike ride for like 160-200km. this are like 7-10 hours on the bike for me and do struggle with recovery after still. always feeling tired and bad legs next day.

[@liljom]

Thank you for all the knowledge that you share with us free of charge 🙏I use a few important things from your Huberman collabs with great success.

[@kayakcap]

Dr Andy thanks you for this excellent content! Want to start your strength program and was looking for help or videos on some of the unfamiliar exercises especially in the warmups.

[@shpetimbega1681]

What about the RIR for the sets of hypertrophy program? Should the sets be to full failure or 1-2 reps in reserve?

[@urmastiirik]

Great info, already loved the series you did in Huberman Lab. Hope you can also explain in future episodes how to incorporate the Vo2max training with the strength/hypertrophy training. I feel like I may not recover if I do 4x week strength + all the Vo2 max stuff.

[@julekmituniewicz2421]

hey, can someone explain what R refers to in the Travis Mash programme (eg. R%1RME)? And 0 kgs beside means you add no extra weight to the barbell? and what BNH refers to in the BHN Push Press? thanks :)

[@manolopapas]

Very interesting. Please more videos like this one explaining high end programmes and progression approaches

[@drandygalpin]

You bet!

[@MattRenschler]

This was phenomenal. My only question relates to incorporating vo2 max and long steady state training. How can you add these workouts to the plans you presented without overtraining and negatively impacting the goals of the hypertrophy or strength/power gains?

[@Eirikkinserdal]

+1 or vice versa

[@branamcs]

This video is great! Would love to hear you talk about concurrent training, like a wrestler in pre-season needing high endurance and high strength.

[@KaiusHelenurm]

Would you consider addressing how aging affects building strength and VO2 max? Some of your listeners are already older and others will be. Older people recover more slowly from injuries and build strength more slowly, so you’d think that intensity, volume, or frequency should be modified. Perhaps this could be part a more general discussion of how to adjust protocols when things aren’t perfect, including (older) age, imperfect sleep, mediocre nutrition, time constraints, etc.

[@damienchaisson280]

The information is provide is always awesome! I would be very interested in an episode on crossfit, running, and recovery like chiropractic, dry needling, etc. As a sports chiropractor, I use your info with patients and training athletes regularly, so thank you.

[@AaronEichinger]

Wow!!! Just thank you! Unbelievable knowledge!! Just a question: If I do the hypertrophy Programm and it’s a little bit too long for me, could I do supersets to save some time? So maybe RDL - 1 minute rest - Leg extension- 3 minutes rest… repeat. To save some time? Or is there a better way? Thanks

[@TanyaLovePortrait]

This is fantastic, and I would like to try the hypertrophy program for 8 weeks to change things up/see what type of results I can achieve. However, I can't squat with weight on my back sumos/kettlbell squats are fine. Can you suggest a suitable/effective alternative to the high bar squat im Workout B, Dr Galpin?

[@MindfulSimpleSolutions]

Amazing! Thank you for providing all of this information 🙏

[@stefanmilkov7139]

Great episode! Thank you.

[@drandygalpin]

Thank you, Stefan!

[@Ryan.G.Spalding]

When discussing sports, it's likely that the audience is composed of high school or college students, or their parents. Should a young athlete who hasn't developed much muscle mass yet focus primarily on hypertrophy to build muscle, or should they also prioritize developing power and force like more experienced athletes?

[@drandygalpin]

@mashelite is a great person for this question. But young people should worry about things like body control, movement quality, general physical preparation, basic strength etc. before worrying solely on either a) sport specificity or b) optimizing speed/power.

[@Ryan.G.Spalding]

@@drandygalpin Thank you sir, loving the new content!

[@endgerik]

00:00: Understanding Muscle Strength, Hypertrophy, and Power 09:37: The Importance of Muscle Strength in Daily Activities 10:45: Sponsorship Highlights: Activewear and Wellness Solutions 13:21: Training for Hypertrophy, Strength, and Power 23:13: Designing Effective Training Programs 32:43: Overview of Hypertrophy Training Programs 38:45: ABAB Training Model and Auto-Regulation Methodology 48:58: Importance of Technique and Program Effectiveness 59:22: Balancing Training Components for Athletes 01:09:56: Progressing Through Training Phases for Peak Performance 01:19:28: Dynamic Warm-Up and Initial Training Exercises 01:28:53: Hypertrophy, Power Development, and Knee Health 01:37:46: Transmutation Phase: Accelerating Strength and Power Development 01:46:28: Final Phase: Tapering and Acceleration Development 01:56:44: Programming Considerations for Effective Training Summary by Awesum AI

[@Max-nu1sc]

So do you go to failure on every single set with auto regulation?

[@RealPropertyServices]

Question about supersets/ dropsets for hypertrophy: If I want to maximize muscle growth, can I superset the same excercise with no rest by lowering/ dropsetting the weight for each superset? I currently do 5 supersets per excercise, dropping 5 to 10lbs per superset, going to or near failure at approx 6 reps per superset. Then I rest for 3 min or so then repeat, doing 2 sets of 5 super/ drop sets per day twice per week. This helps me get my 20 sets in per week in a time-efficient manner (ie 4 super/ drop sets of 5). Thank you for sharing your knowledge on these videos and podcasts.

[@jackhicks7427]

Ha I listened to the whole thing! Knees are so bad I can barely get up the stairs and get up from a chair. Got a lot out of it and I can put some of these things to work!

[@LOPHC_99]

I listened to this episode a couple weeks ago and can't recall if the other 3 days were discussed. For instance, on Wednesday between the A/B days, what is suggested? Is it beneficial to do zone 2 work, ab work or short HIIT work? Thanks.

[@cynch1578]

116 pounds of under muscled gratitude, Dr Galpin!

[@drandygalpin]

117 coming soon!

[@wlaws284]

Thx for the content, Andy. Are there exercise videos for the Andy complete anywhere? Some of these like ankle strengthening and linear bound with the countermovement are a little nebulous and hard to determine the correct exercise on youtube. Much appreciated

[@Ratv57]

Could you please add warm up protocols both aerobic and resistance, in the download of the hypertrophy program so that I can follow it properly for 8 weeks. For eg how much aerobic warm up did you use in your lab? 10 mins 30 mins etc. Also should one do warm up of each excercise before loading weight. Would be helpful if y could add this to the sheet. Thanks

[@themoroccantraveller221]

Amazing stuff.appreciated 🙏🙏🙏

[@bhaskarpandey8586]

I would love if you could give a specific protocol with set of exercises and rep range.

[@HarryAndrewGeorgiou]

Heard about you from the 6 part series on adverts huberman's podcast when it came out last year, enjoyed listening. And learned a lot, thanks Have you ever studied people with certain diseases and how their bodies improve from exercise? Just wondering, as i have fusion in my si joint and T11&T12 vertebrates, because i have ankylosing spondilitis and sometimes have taken either anti inflammatory medication for it or immune suppression injections from the rheumatologist. I am wondering how much this affects things regarding the issues with the spine and pain. Just wondering how bodies are affected if they have various diseases such as mine while training, for example I'm doing calisthenics and also gymnastics.

[@hinyegor]

Amazing episode as always! I wonder if you work with any rock climbers, whos main focus is mostly over the forearms and upper body.

[@Fitnesspanther007]

Hello Dr Andy Galpin, Today i started with the Hypertrophy protocol and i realised that with 20 sets and 3 minutes rest interval , my wait time itself is about an hour and working time about 30 minutes+.. how can we customize the program for shorter workout times Say 45-60 mins all inclusive . To Lower the rest period or to split A n B workouts to A1,A2, B1,B2 .. ??

[@arich_9]

Honestly wish I could tripple like this. Simply amazing stuff

[@fahada1921]

Thanks for your amazing content. As far as longevity goes we have clear data based on age group on what Vo2max to aim for. Is there a similar strength based goals one should aim to achieve? (ie # of pushups or pull ups and squat etc) based on age and height or weight. Thanks a lot.

[@miqqe93]

Thanks for the awesome info as always Andy!

[@tarunsoni9734]

Thanks a ton doc. Love the way you explain.

[@miroslavsvraka]

I missed the part on how to progressive overload volume from week to week in hyperteophy program ?

[@dancorolevschi5244]

yeah the idea of deconstructing work outs for high performing athletes, "normal" persons as well as workouts for different injuries, is quite cool, as there is an overlap, and its really important to extract that way the more general applicable principles. thanks