New Science of Muscle Hypertrophy - Part 3, Eating & Training: 55 Min Phys

Including what we know scientifically about:
1. How many calories for muscle growth
2. How much fat, protein, EAA, and Leucine
3. Anabolic Window
And how each of these training variables need to be played to optimize muscle hypertrophy
1. Volume
2. Intensity
3. Training to failure
4. Rest intervals
5. Frequency (times per week per muscle group)
6. Which exercises work best
7. Why Renaissance Periodization sucks!
8. Partial vs. Full range of motion
9. Concentric vs. Eccentric
10. Repetition tempo and time under tension
11. What time of day to lift
12. Hard gainzers
13. Potpourri
This should keep you busy over the next few weeks.....
◾ I'd appreciate support on patreon: / andygalpin
◾ More information at: www.andygalpin....
◾ Instagram: @drandygalpin
◾ Twitter: @drandygalpin

[@ss_GOAT]

What an ending statement: "I don't care if it's only 30 people watching this video, because you 30 people are my people" wow! 👏

[@ramblr5900]

my dude!

[@markusfrumlacher3169]

I was waiting when I will be adressed since the unloving people of in depth physiology, that weren't watching video 1+2 where mentioned and it was totally worth it in the end ;)

[@idkanaccountname]

^ huh?

[@davidthblank7545]

7:00 Nutrition 18:26 Anabolic Window 20:55 Volume (most important for hypertrophy) 31:25 Intensity 35:10 Failure 40:27 Rest Intervals 42:30 Frequency 44:28 Exercise Order (multi-joint vs single-joint) 45:38 Exercise Choice 1:04:00 Range of Motion 1:05:39 Exercise type (eccentric vs concentric) 1:06:55 Rep Tempo 1:08:07 Time of Day 1:10:57 Questions

[@artyshmunzuk5435]

you forgot 0:18 GAINZ!

[@MadeSportsEntertainment]

this is a $699 class on any of the big certifications, thanks andy!!!!!!

[@alexanderalza5685]

I got here thanks to Andrew Huberman podcast and I became addicted! Incredible amount of information for free! Can't believe this channel has so few subscribers.

[@nl3712]

Same here! This channel deserves a million subs

[@boblaser7385]

I just realized he only has 57k...like wth! The man is brilliant, people definitely sleeping on it. Hell he's got video's on sleep too!😂

[@joshsblee]

People are not ready for the truth.

[@Vlad-bs1js]

@@boblaser7385 My guess is that he doesn't have that many subscribers because he isn't a 9-10/10 on the attractiveness scale and looks mostly average. Unfortunately, that seems to be more important than the info being passed when it comes to popularity on social media platforms, especially when it comes to health and fitness channels.

[@delitahyral6221]

SPEED AND EXPLOSIVENESS PLEASE, BEEN A FAN FOR MORE YEARS THAN I REMEMBER, HAVE MADE A LOT OF CHANGES IN MY CLASSES AND PERSONAL TRAINING BASED ON YOUR VIDEOS AND KNOWLEDGE SHARING. WANNA THANK YOU A LOT FOR IT , I OWE A LOT OF LONGEVITY TO YOU . BUT I REALLY NEED A TEDIOUSLY EXPANSIVE SERIES ON SPEED AND POWER. KEEP DOING THE GOOD WORK, A LOT OF THANKS FROM MEXICO FROM A FAILED MARTIAL ARTS INSTRUCTOR.

[@curtdc8779]

I would love a series on this also if you haven't made videos already! Especially the effects of hypertrophy on explosiveness and strength. Does hypertrophy/size hurt explosiveness/strength gains?

[@richardbostiga846]

Thank you Dr. Galpin for a fantastic series. I watched all three videos in this series , start to finish. I'm a Mechanical Engineer by training, so the subject matter is a bit foreign to me, but I am a firm believer in science and research. I am probably a bit out of the norm for people covered by this type of research as I am 65 years old. I have exercised most of my life, but have only resistance trained on and off for the last 20 years. I would love to see videos dealing specifically with the challenges of gaining strength and muscle mass for older people like me.

[@nalcon1]

Thank you. I'm 66, 128lb, 5'7 and constant pain. I have titanium c3-c5 hardware. My neurosergion told me I could lift despite the pain. I have been lifting off and on for a year. more off than on and injuring myself. Very frustrating!. I'm glad Andrew Huberman recommended you. Your 3 videos have given me hope. I have followed a lot of so called trainers on KZbin. I kept giving up due to pain. Between you and Andrew I am determined to try on a consistent basis. My diet is good, however, I'm on to your video's about diet. I'll report back to you in a month or so to give you an update. Thanks again my friend. Leo

[@rickeyshah9802]

Andy Galpin - the godfather of KZbin Sport Science. Thanks for another awesome video sir 👏

[@BasedChadman]

This man deserves so many more views. This is exactly the type of content I've been looking for.

[@TheArizonaRanger.]

I would love to see an extensive video series on speed and power like this, they're definitely two regions I lack. Great video Dr Andy Galpin, time to get yoked until you can tell me how to get quick.

[@drandygalpin]

There's a few already up, but I'm absolutely planning more.

[@aa-hx5tk]

Doc Galpin is my favorite muscle goblin on the internet. Much love hombre. I will repay you by becoming jacked beyond belief, swole beyond space and time.

[@Ronbo765]

Andy I have some questions. . 1. The chart at @1:00:55 (RP Checklist) gives extra points for muscle soreness. Schoenfeld has said that soreness is a poor signaler for muscle growth. Why is it included then? 2. The chart at @23:54 "gainz to sets". Is this chart showing a theoretical maximum amount of hypertrophy at a given # of sets on the horizontal axis or does it mean the rate of growth is slower (but continuous) over a given time frame ( that is, 10 sets would get maybe 1.5x the growth rate of 5 sets over a given time frame) ? 2.5. What is the point of diminishing returns on # of sets? 3. Has anyone published age-related recovery rate drop off ? 3.5. Do optimal protein intakes stay constant regardless of age? 4. What do you think of the breathout test for testing recovery (saw this on latest Dr. Huberman video)? 5. Slightly off topic. If one is practicing fine motor skills (guitar, piano) would a recovery day be applicable for muscular recovery? Thanks for the very informative video!

[@idealiter_]

Found your channel (and this series) after listening to 'your' special series at Huberman Lab. You're doing a great job explaining everything hypertrophy related. Keep it up! 👍

[@stevestark8974]

Even better if you found him through Huberman and are also an undergraduate at CSUF 😅

[@raviboppudi]

Thanks Dr Galpin. I completed all three videos. Loved it. As a late comer (age 54) to strength training, I am learning a lot from your videos.

[@raycrevatas7787]

Andy,I am 77,trained on and off ,basically from late teens…I think your theories are spot on,along with,even more importantly,your sincerity.your knowledge spectrum is so wide,and you don’t pretend to know things that you DONT know…more people,as a whole,should be as genuine as you…God bless..and thx for all your help…

[@Wishesfeb29]

I'[m a 61-yr-old female- diagnosed with osteoporosis last year, I've gained 8 lbs of lean muscle mass (2lbs fat) in 6 months thanks to Andy Gilpin's generous contribution to KZbin (via Huberman). LOVE this guy!! Excellent. Life changing. Thank you thank you thank you.

[@ErinSternFIT]

Awesome video!! Thank you, Dr. Galpin!!

[@fullaffectfitness5070]

Just finished the video, and all 3 parts of the series. Numerous notes were taken. Your passion is inspiring, and your information is at the very top bracket of what I have consumed. Thank you, Andy.

[@fullaffectfitness5070]

I've watched this same intro 3 times now, and have zero complaints.

[@eminems99]

49:58 Andy's inner Uncle Chael comes out 😂... Appreciate the knowledge as always Andy. 🙏

[@emilijatucovic8853]

Well, Dr. Galphin it seems you have way more than 30 people that follow you! :D Thank you so much for your hard work and willingness to share it with us! And I have to say thank you to Dr. Andrew Huberman, how brought me here, and how shares amazing stuff too.

[@devos3212]

You’re awesome Andy. This video series is so informative and well done. Thank you so much for this free information.

[@jrjr.2820]

All 3 segments were very informative. Thanks for your time and information. Going to go through them again and see what I missed. FYI. 53 yrs old male and generally body weight and banded exercises.

[@yakked]

You put out the best information in the game and it's so refreshing to see how much you love it. Thank you so much for doing this!

[@arbadart1012]

Watched all three and enjoyed every second. First year exercise science student and while some of this is more advanced you make it sound so simple. Thanks for all you do!

[@lhmwellness]

So motivated. Started a career change out of corporate and into personal training - love the material and support. I’m a data nerd so this is orgasmic. Lol. Yes I listened to all three.

[@MSchon-qf3fl]

I’ve only been consistently weightlifting for about six months, but I have been very actively rock climbing for over twenty years as well mountain biking. I would consider myself an athlete, although not professionally. Your videos have been great at providing a framework of ideas for progression and hypertrophy. Particularly helpful for me have been your suggestions about nutrition and diet and mind/muscle connection. Without those building blocks, sets and reps and weight are built upon a poor foundation. Keep up the good work!

[@Kata_patata]

Dr Galpin and Huberman lab are my main drivers and inspirers on my fitness journey. I quit 10 years smoking, stopped drinking, lost weight, got some muscles and of course keep going. Thank you Andy!

[@nseebs8976]

Always top notch information without the BS.

[@alec8308]

This is the best hypertrophy training video on youtube that I've seen in the last six years of home training, and I'm sure I've seen hundreds and hundreds of videos. Cheers from Italy!

[@gabrielivan6717]

Thank you for taking the time to create these videos. With your help, I understood how to train better. You did a good job!

[@pakalpokas]

I cannot understand how someone could dislike your videos. What you are doing is amazing! Thank you. What is more you were talking about difficulty to determine the volume when doing isolated movements + multi joint movements. However this is still easy because in majority this topic includes people training mostly in the gym, but how about athletes who train their sport + hypertrophy training? How does their regular training could effect hypertrophy training? Would the mostly used parts in regular training need less volume from hypertrophy training? Or would you need even more volume from hypertrophy training as the muscles which are used more will be adapted to the training they have done? How about accumulated muscle damage?

[@Shawn-hs8qk]

Rest intervals. I work at both ends of the spectrum. Long rest periods on straight sets/basic exercises. And LOTS of Rest Pause work. At times I'm the slowest mover in the Gym and other time the fastest.

[@SB-bn1dn]

Thank you Dr Galpin! I listened to all 3 pts of this series. I will be honest I have no formal education on these subject but I appreciate you breaking it down to be as digestible as possible for someone like me and I also appreciate all the studies you reference. Do you have any advice for someone like me who is aspiring to be a S&C coach but can not afford formal education (books/podcasts/ect..)? Also I would love to hear more about BFR training and strength gains/hypertrophy. I've taken several courses on it and it has some great applications. Thank you again for all that you do. Cheers -Steven Bouzas

[@DarkElemag]

Wow, eye opening video! Thanks for all the info. I've been working out for 8 years and still theese advices boosted my gains by a lot. I can't express my gratitude!

[@josemoralesgil6938]

I just finished the three videos. Just want yo say thank you doctor Galpin. Much love, respect and admiration. Thank you so so so much.🙏🏾 🇲🇽🇲🇽🇲🇽🇲🇽🇲🇽

[@alandyck1655]

Love the series. I learned a ton. I’ll need to rewatch them to totally absorb all of the material.

[@justincollins2804]

That video description is looking spicy, especially point number 7.

[@drandygalpin]

Extra ghost-pepper spicy

[@KarenWinna]

Amazing! I watched the 3 videos as I use your videos for brushing up on my fitness coaching skills! I have suggestion: It would be great if you could add the link to the videos you mention or relevant videos so we can go straight to them :)! Keep 'em coming, Dr! :)))))

[@corneliusparkin2401]

Andy, I have watched all 3 parts of this series since yesterday. I really enjoy your content and will certainly watch further videos!

[@mehreen431]

Awesome Dr.Andy Galphin, you nailed it, I have never been to gym my whole life but i started now at age of 38 about a month ago and you are my mentor, so much scientific based knowledge, keep up the good work

[@bigbodymeech]

I'm not sure if I have ever received as much useful information in the time that it took to watch these three videos. thank you!

[@4lifescape1]

First! :) Finally the wait is over

[@SaidoLafantastico]

Absolutely amazing Andy! Been watching everything I can get my hands on YT where you teach people about hypotrophy! I love it! Thank you so much for all the content! Greetings from Amsterdam, The Netherlands. Saeed.

[@bouncerdegen]

Funny, informatic, with visualizations. God damn it Galpin, your youtube page is a gold mine, i love you

[@pablodelgado1746]

Hi Andy! already tried something new for the last 3 years, I habe been trainig for 25 yearas (I am 46 now) and it was until I started long tempos (4010, etc) that my body started to make a difference. It is weird to be at my best shapeever now and improving! Thanks forallyou videoa, they are gamechangers!. Oh! and happy new year!

[@brunomourasilva6247]

Nice videos. Is it possible to gain muscles when you are overweight? I noticed when overweight people go to the gym. They recommend them to focus on aerobic exercises as much as possible, sometimes using 2/3 of the time on treadmills and bikes. Does it make sense?

[@JayVincentFitness]

Hey Andy. Would like your thoughts on this in regards to volume… say one individual does 20 sets per week but takes 2 seconds to perform an entire repetition. But, a second individual takes 4 seconds to complete a repetition. the total “volume” (as defined as sets) would be the same. But it’s clear the second individual accumulated more stress on the muscle with more time under load. What do you think?

[@ironlion2121]

As a 60yr.Old bodybuilder and personal trainer, you have helped me %100 Thank you.

[@joshsblee]

I first got introduced to your material through the Huberman Podcast and man I am glad. Thank you for your work!

[@tahoon2009]

Big love for your work, that was a hell of series, laid base for a future plan like no other resource I've ever seen here, all the best and tanks for all your awesome work

[@yeasirarafat1003]

Awesome content Dr galpin . You are awesome , love from Bangladesh .

[@azulsimmons1040]

I like Andy. He is open to using many different methods for building muscle. My experience fits what he teaches. You can get big and strong a lot of different ways. I've used a ton of training methods that have worked. You don't do them all the time, especially the more insane stuff. But things like partial reps are great for overloading the overall structure and getting used to a heavier weight as are controlled eccentrics with help. Volume work is good sometimes for building patterns and muscle endurance. Heavy lifting for bulking. There are so many ways to work the muscles and make lifting interesting and strenuous. You should enjoy lifting and try different training techniques and loads.

[@timdrury5384]

Nice set of videos... the 2 months were well spent

[@nl3712]

Variety is the spice of life, as the old folks used to say

[@SR-fd7mw]

great work doctor

[@the_notorious_bas]

You did an awesome job with these 3 installments! Things that I will do/try: check my Leucine consumption per meal, try more volume and try not go to failure each working set (this is tough to undo!). There was one important training aspect that I was missing, does it makes sense to implement a form of periodization, like D.U.P. for example? I guess it does, but what does the research say?

[@salemali5708]

We feel the love and dedication Dr :) and I really appreciate your effort in providing as holistic and thorough view of hypertrophy training! thank you so much. Love from Abu Dhabi

[@wsantschi7362]

Dr. G: I absolutely loved this series...watched all three! I am a 60 (61 next month) who loves hitting the gym at least 6X/week. Started almost 11 years ago just before my 50th. Haven't looked back.I like the way I look, but would love to put on some more muscle. My workouts have become a bit stale of late, however. Watching the hypertrophy series and the Huberman/Galpin vids have really inspired me to mix things up. I suffered a hemorrhagic stroke when I was 40. I have some right-sided hemiparesis so I cannot do a lot of exercises very well. One example would be doing bicep curls with my right arm are basically limited to a hammer curl type of movement. Can't pronate or supinate. Also, Have a slight tear (very slight) in my left supraspinatus - doesn't bother me too much. Any advice you can offer to this old, neurologically-orthopaedically-broken dude would be most appreciated. Your passion is infectious! Thank you!

[@DrAlexStrahle]

As a powerlifter, obviously training the big 3 is important. However, I like to think about the "Big 9". Generally, there are a couple other lifts that will correspond well to the bench, for example. Some find that overhead press, incline press, decline press correlate well to their overall bench total. Growing and strengthening through the Big 9 with the spectrum of the rep range is very valuable, in my opinion.

[@SayWhatSuca]

Great video! A fantastic source of information, who happens to be a man who was well ahead of the field for years, is late Charles Poliquin. We covered many of these principles when I interned at the PPC 14 years ago. His approach coupled with others - the late Louis Simmons as well - transformed my training. I would intern in the morning and then go to work at another well regarded training facility, and it was like going back in time as the training principles seemed far less advanced.

[@adamilardi1853]

Watched them all!! Time to dial up the volume! and get those GAINZZZZZZZ

[@jbutler66]

Thank you for the work you are doing and for this series! I’m at the beginning of my weight training journey and I am enjoying learning things I never knew before. So much of this might explain why things have not changed much for me in the last 6 months. Although the strength is improving, that seems to be it. More volume and better recovery time may be needed!

[@Vlad-bs1js]

Great Stuff! I've started training about a year ago and I mostly do slow and controlled full ROM reps. I've been fairly consistent, although sometimes I have to take it easier than I would like to due to joint problems (my wrists are just messed up and shoulders are just now starting to feel good). Based on numbers alone, I'm probably somewhat of a hard gainer, but I know that's probably due to my diet. I do quite a lot of cardio (cycling and hiking) and simply can't stuff myself with enough food to gain weight easily (I eat almost exclusively home made whole foods). That being said, I look and feel much better than when I started and probably gained 2-3 kg of lean mass (33 male, currently at 58kg). It's worth mentioning that even though hypertrophy is a part of my goals, my primary focus is on functionality, strength and longevity My stats for full ROM, controlled eccentrics and explosive concentric: pull ups: 10 with "perfect" form + 3 shabbier ones, but still chin over the bar dips: 23 bench press: my own body weight for a couple of reps. I don't know exactly how many I can do because I very rarely go that heavy, but on my last workout I was able to pull 10 reps with 50kg on the final set deadlift: same as bench press, but I don't do it as much as I'd like to so I'm still a proper noob at deadlifting squats: no idea because I don't have a high rack and simply can't get a heavy enough weight on my back with my current setup overhead press: 5 handstand pushups, chest to wall My biggest takeaway for all beginners would be that small weights are your biggest friend for at least the first half of the year when you're pretty much getting used to the exercises and building the mind-muscle connections, as well as conditioning your joints. PATIENCE IS KEY!!!

[@caiopenhalver4900]

Great stuff!!! Thanks for sharing it in a really concise way

[@RoaneRanger]

Good stuff. Recently started to have a desire to understand the “why” of weight training. I’ve been researching the best programs and lifts for quite some time and have a pretty good grip on “how” to get bigger, stronger, and faster. I felt that I was time to understand the “why” to help me reach my goals. Thank you for this research and if you need a lab rat, I’m in. 6’4”, 230lbs, 32 years old, 4 kids, stressful job, passion for strength training.

[@Ahrimanfr]

You're officialy my favorite training youtube channel. i would love though to know the science about cardiovascular limitaions in hyprertrophy training and how to mix hypertrophy and conditionning the best way without negatively impact each other. Greetings froms Paris, France, and keep up your amazing fucking work !

[@patrickcoleman598]

AWESOME.....WATCHED ALL 3 PARTS!!! THANKS SO VERY MUCH FOR MAKNG IT UNDERSTANDABLE...CAN'T WAIT TO GET BACK IN TO THE GYM.....

[@jevgenijsalunin9820]

Thank you for these series!

[@kimdecker8901]

Feel like I'm getting to these vids a little late in the game, but damn: The more of Dr. Andy's stuff I watch, the more I wanna go back to school (at age 47.5, no less!) to study this stuff for-reals. Maybe work my way into somebody's lab, do some real research...answer some real questions! In other words, the content is THAT engaging, THAT compelling and THAT motivating. Thank you, Dr. Andy! (And if you're looking for a new [if somewhat aged] grad student to investigate, say, the effects of RE in older athletes, I'd be happy to help. ;)

[@VinnyMickeyRickeyDickeyEddy]

I think the key to tempo is going at a speed where the muscle is doing the work and not momentum, maybe not necessarily going slow for the sake of it. But I do like super slow reps to get blood flow into the joints during warm up.

[@jillschuster2157]

Thanks, Dr Galpin. Excellent series. I think there would be good interest for a series on resistance training and how gains/nutrition works for 50+ crowd.

[@PaulBrogan1981]

This is a truly exceptional video, Andy! Hugely informative, detailed, yet entertaining.

[@nl3712]

Thank you for this immensely valuable set of videos. Your channel deserves a million subs Shout out to Doc Huberman for sending me here.

[@ClimbClear]

Wow I just learned so much thanks Andy

[@arqumabdullah2462]

A video about maximizing ur vertical jump/40 dash plz

[@micksullivan2982]

Do a science of power video series!!

[@fingerboard9535]

Amazing! Thank you so much!

[@alessandrofacciani7209]

This man is a genius..love him..thanks Andy

[@MrPagandog]

Thanks for the info...I am on a fitness journey now that I am 47 y/o...lol Anyways, I started light 5 months ago and my main goal was to lose weight. I am getting close to my goal of -25lbs of fat and the plan is to gain back 10-15lbs of lean. Thank you for the guidance for this newbie!

[@aimelo419]

awesome vid again. Thanks for the effort

[@AndJusTIceForRob]

At 16:51 , you said that once we pass the 3g of leucine threshold in a meal, we won’t get anymore growth and that 3g leucine is standard in a 30g whole food protein source. Does that mean that if we eat more than 30g whole food protein in one sitting, then we can’t benefit from it? So 3 meals a day with 50g protein each, we’d only utilize 9g leucine?

[@scott-hr3hd]

I personally go through a series of Deadlifts on back day. Ofset right, offset left, stiffleg, floating sumo, floating Romanian, 1-4 max sumo and standard. It takes 30is minutes but I feel accomplished and can work on rows, lat pulldowns, face pulls, various curls from incline seated, drag, singles, hammer, high pulls and behind the back wrist curls. Grip strength is trained while at work.

[@scott-hr3hd]

High rows.

[@eduardonarcisosalazar9104]

You got me with the RP joke

[@drandygalpin]

Those guys are great :-)

[@Crypto_Catholic_Crow]

I’m glad it was a joke. I was concerned I had been wasting time listening to RP.

[@jonathonfreelove5321]

Full appreciation for this , thanks

[@bendho123]

Thank you Andy for a fantastic series. Best on all of youtube even! :)

[@SnakeC666]

Awesome as always Andy! Thank you :)

[@siyabongasibanyoni6595]

Amazing content Dr! Took alot of notes. I will definitely try it and report back to you.

[@ARProformance]

Hi Andy, I'm listening to your video at 37 minutes - talking about failure. Are we referring to failure in terms of strict form? I feel that there is a difference between failing with strict technique vs using some bloody sway, for example with bicep curls. Fewer reps strict vs with some shady technique :) appreciate your videos and time

[@rajanikabeywickrama2426]

Great content, Easy to understand, Learnt so much from 3 videos. Thank you so much. Now I'm a fan of yours, Dr.Galpin...

[@jaykavanaugh8975]

Great job. Thank you so much. I have 2 sons that have been lifting since high school. But I did not do any kind of regular exercise for 40 years. Then in my 60s I started to work out lifting and running. It took a few years but I worked up to running a 10 mile race. I had to cut back on weight training to get ready for it but I believe I was overtraining. Then I stopped. I am now in my 70s. Pre-diabetic, low grade prostate cancer and take finasteride for prostate symptoms. I have been back at the gym for close to a year using a routine my son wrote out. It seems to be working. It doesn't leave me so sore I don't want to go back to the gym 4 times a week. My question is what is the suggested recovery interval for old people? I assume that we would need longer to add muscle. I an trying to recover age related muscle loss.

[@davetaitt1528]

Lifting lighter deadlifts vs heavier ones is different in that one's form is different, and weather you have shoes on and it's type determines your form as well. So if you were to lift say around 95percent of your max, in regards to the deadlifts, it would stand to reason that you would have different muscle activations. I would bet your glutes, low back, hams would be more activated if you went all out on the deadlifts. This might be less true in regards to strict isolation exercises and machines though. But deadlifts, form changes when the weights are heavy. I could tell instantly that you were quad dominate in that deadlift, and it looked light. Love your content.

[@batpeci10f]

Amazing as always, Thank you so much for this information sir !!!!

[@mrtastyshots]

Thanks a lot Dr Galpin! This was awesome, extremely useful information.

[@tanweber3242]

amazing video!

[@2299fabio]

HI Dr. Galpin, First of all great video as always, very very constructive and well builded, thank you very much for it. I wanted to have your point of view, because in the nutrition part of this video, you said that you're favorable about values of protein intake around 3g/kg. I recently saw in social medias that a lot of research saying that above 2g/kg are not very useful for increasing lean mass. What do you think about it ? I wish you understood what ma question was. Thanks in advance for your attention to my message.

[@George-rd9qj]

Can I ask for a bit of advice please? I currently train each muscle group each week with a split of back, chest, legs, shoulders, arms and currently around 12 working sets on each muscle. I used to do higher working sets but due to time constraints I have dropped it a little. This split and routine has worked really well for me over the last few years and I have had a solid amount of muscle growth and training progress. I am looking to include more cardio into my routine as I think this is vital. So, I am looking to potential do a plan over an '8 day week', rather than the current 7 day week as normal. So, my plan would maybe look something like: Monday: Back, Tuesday:Cardio, Wednesday: Chest, Thursday: Legs, Friday: Shoulders, Saturday: Cardio, Sunday: rest, Monday: arms, then start again at back but a day later. My question is, would I still gain muscle over an 8 day split rather than a 7 day split, where I'd hit each muscle every 8 days not every 7 days at present. I could probably increase my working sets over this 8 day split too. I know an extra day isn't much but you highlight here that hitting each muscle a certain amount each week is optimal for hypertrophy and I just don't want to start losing muscle or the prgoress I have made because I am happy with my current position and progression. I may even consider a push, cardio, pull, legs, cardio, push, pull split over 8 days if this is more optimal. Many thanks in advance for any help or advice.

[@josephbrucato5605]

I tried exactly what you said and had the best workout. I felt the pump. I did weight that would tax me at 8 left some in reserve. I focused on the muscle worked. My workout flew by.

[@Rooster7six]

I watched part 1 and 2! Very interesting!

[@billytheweasel]

lol... First study cited is Alan Aragon. Epic.

[@isaacparker7412]

Speed and explosiveness for athletic development video next!

[@agewythgrace6566]

This was very informative and I listened in 1 go even though I’ve avoided starting it for months lol. Similar to hyper trophy training which I plan to pursue now based on some of the principals you mentioned. Would try the near to failure rep approach as it seems volume is the key I was missing. Thanks 🙏

[@Dave_Wainwright]

Thank you Andy for this content and the effort you put in to create it. Much appreciated man. Learnt a lot and will tweak training accordingly going fwd. Thanks again.