The Differences in Training for Hypertrophy (Muscle Size) vs. Strength & Power | Dr. Andy Galpin

[@drandygalpin]

Thanks for watching! You can watch the full episode here: kzbin.info/www/bejne/oYapqWlui9iNgLs

[@markguirguis5721]

And as far as proximity to failure for strength, does failure play a role as much as it does for hypertrophy?

[@dankinn]

Years I've been subbed and still this amount of subs... Andy is really underrated for what he provides. Big respect for Galpin!

[@TheAinzlee]

He is the best!

[@gingerail4605]

Dr. Andy Galpin, Dr. Mike (RP), Dr. Brad Schoenfeld... We are too blessed for fitness content in this era. Immediately subscribed.

[@santosprb]

Great videos and great new project with Perform. Definitely a fan... May I suggest a video on training for health for people over 40? I think a lot of your viewers would appreciate that. Thank you.

[@greentara291]

And another for women over 60, please! Maintaining muscle, let alone building it, is getting a lot harder to do.

[@tv26889]

Progressively overload on full range of motion exercises(full range of motion so you can build muscle AND tendon and connective tissue health) + monitor volume and intensity to sustain your routine(what you do for training matters less than what you can recover from) + Stay consistent( finding a volume and intensity level you can sustain week in and week out while progressing with no recovery problems is key) =profit.

[@Ruudwardt]

If memory serves me I recall Andy spilled additional detail in Huberman series as well. For hypertrophy training the extension to warmups can be power training. Even the first sets can start with explosive reps for power and taper off to slower grind to get near muscular failure. Two benefits in one. To me appears there is no downside to people who prioritize mass - you get some power and speed as freebies. Personally I like the precise intentional angle more than grind and pump. Even for the rare occasions (cycles) where I prioritize hypertrophy the first reps I complete in perfect form and as explosively as possible. The statement that *you are not nearly as recovered as you think you are* shall be repeated. For focused strength goals I agree with some strongmen, who take up to 15 minutes between same moves. This suits very well with supersets - only in str training between each exercise there is some rest in between to not accumulate too much systemic fatigue. Even with just jumping between 2 exercises 5..10 min pause of the same movement is given.

[@tv26889]

hypertrophy training is strength training. If you don't progress with weight or reps on your sets over time, muscle gain(and likewise strength) will stall. Max training for a strong 1-3 rep max(if you even care about that) should be done prior to the hypertrophy work. Maxing is a skill.

[@Ruudwardt]

@@tv26889 You are literally listening to a World class expert who tells you hypertrophy and strength training on advanced level are not the same thing. 🙄

[@tv26889]

@@Ruudwardt the law of progressive overload is the same for strength and hypertrophy. You can also build muscle doing lower reps, 3-5, just fine(I made some of the best gains ever doing a heavy 6x3 on Pause Squats) . And you also can build muscle doing speed/power training: people who run conjugate build muscle on dynamic effort days, 10x3 at 60% with short rest periods. Now he did say something I agree with, that super high reps isn't that great(or efficient) for either hypertrophy or strength. Because finding the right load(weight) to use is hard at that rep range.

[@mavenleland27]

Thank you for sharing your science based knowledge on training.

[@rickinwast]

And then there's the video for men 74 :-) Regarding rest... Sometimes I'll do sets short rest & back down weight by 5% - 10%.

[@hugejackedman3447]

I notice that a lot of these studies test "specific" muscle groups and exercises and find these results but don't really say whether or not that makes a difference. In terms of hypertrophy for myself, higher rep ranges tended to only fatigue me quicker on certain lifts. 5x5s on the lat pulldown blew up my back like crazy whereas slow and controlled with lighter weight did little more than improve my form. Chest growth needed super high reps with moderate weight for multiple sets 4 times a week. I didnt discover this until after years of heavy benching. I got up to 335 before I lowered the weight and switched to dumbbells and finally saw some chest thickness. If I HEEEAAAVVY legpress 8-12 reps for 5 sets or so (usually the last set only gets up to 4-5 reps) I feel like a mule! But if I high rep with less weight and reaaally force out those last reps my quads are just sore forever! lol

[@tv26889]

1) Higher rep ranges can be utilized just as effectively for progressive overload as low rep ranges. You just have to find the appropriate load(weight) 2)Doing a heavy 5x5 on lat pulldowns and seeing progress as opposed to little progress using lighter weight and more strict form was load issue(you didn't find the right load to progressively overload on the submaximal sets). 3)You didn't HAVE to train pecs 4 times a week with super high reps, moderate weight TO progress. That was the programming decision you made.

[@fookc7]

Great concise video.

[@romansteinweg7623]

Can we mix power, strength and Hypertrophy in the same session?

[@tiennguyen-mf6zz]

Do you have a program for newbies?

[@JWinch]

@DrAndyGalpin For older people who are likely to have greatly lost fast twitch muscles, you want to do power type movements to build muscles at low reps yet you said to build muscles (hypertrophy) you have to do higher reps. These contradict. So how do older people build lost fast twitch muscles?

[@ChRW123]

You can't build lost fast twitch muscle fiber.

[@JWinch]

@@ChRW123 i will wait for a professional's opinion

[@cyclamen831]

Could you explain how these principles apply for example in ballet training and I understand this is not your specialty. I am trying to figure out how small lean muscles can generate strength and power. For example, think of a slow leg extension to the side ( developpe' a' la second) .I have struggled all my life and this is a tipical issues , provided one has the flexibility which most dancers do. How do you approach this problem from your perspective?

[@Pablo-g6z]

I go for 8-12 (maybe even 15) reps for isolation exercises and 3-5 for compounds

[@pjauthur9869]

why?

[@Pablo-g6z]

@@pjauthur9869 to develop both size and strength

[@steelparagon5868]

Why not up the reps to at least 6-8 for the compounds? With a little less weight than you’re using now of course

[@Pablo-g6z]

@@steelparagon5868 Yeah maybe it can work also. I’m just used to that rep range

[@tv26889]

nice, I progress from high reps to low reps on the compounds over several weeks.

[@yamani3882]

So if someone wants to hit 15 sets per muscle group weekly with focus on Hypertrophy, how would you structure their work out routine while making sure that they hit all heads of each muscle (like the biceps)? I would appreciate a complete example. ❤

[@spurzo-thespiralspacewolf8916]

You don’t need 15 sets per muscle per week to make progress

[@yamani3882]

@@spurzo-thespiralspacewolf8916 Let’s say 12 sets, just looking for a complete workout plan.

[@tv26889]

determining a certain weekly set amount is contingent on the intensity of sets. How close to failure are you getting on your sets? Hitting failure, or getting 2-3 reps close to failure?That's an example. The closer to failure you get, the less sets you need. You only need 15 sets as opposed to 5-8 sets if you aren't hitting failure on your sets. Assessing your personal needs to progress or even maintain based on a certain set amount is for you to experiment with and implement accordingly.

[@chattingwithshap8010]

My problem with this data is it doesn’t really talk about other factors. It is completely different going 4x8 on squats and 4x30. The level of fatigue is not comparable. Besides the mental factors that are rarely mentioned. Especially for compounds, asking somebody to do multiple sets of 20+ reps close to failure will rarely lead to a person sticking with their training. Plus, so four isn’t good, but five is? 30 works, but 31 doesn’t. There is way too much variation out there. Majority of people, other than powerlifting, keeping a range of 5-12 reps is great.

[@fitagring]

Can I perform in the 5 minutes of rest another set for strenght in an exercise for opposite muscles?

[@colecoleman1499]

No if it's a compound exercise. You need to give rest to your CNS

[@Burton3375]

Can you combine power and strength in a workout?

[@Ruudwardt]

Yes, you can do ending of warmup as explosive sets. The warmup when done correctly includes the same or similar movement as the working set, with lesser load. I do this every session myself. For example - my passion is weighted pullup - I do muscle-ups or explosive-to-navel pullups for warmup. Same can be done with other strength moves. The strength move can be limiting as to how much power you can generate. Example - deadlift is kind of weird to pull explosively - but you could do a clean instead - similar movement but very power focused and still good warmup for deadlift. You could never clean so heavy weight that it would generate significant fatigue for successive deadlifts as limiting factor. For squats you could do jumping goblet squats as warmup. Fighters (boxers, mma etc) do explosive (weight rattling) bench presses with lighter load. Throwing heavy objects could be part of warmup - throwing medicine ball as part warmup for military press. I do kettlebell snatch (pure power move) as warmup for upright pressing.

[@Burton3375]

@@Ruudwardt awesome thank you for such a detailed explanation!

[@yedabocaletto95]

Thanks! Great information.

[@drandygalpin]

Appreciate this!

[@tamarb.dimitrov8508]

Thank you Dr. Galpin. To make the most out of your workout time, esp. when needing long rest periods, can you instead incorporate supersets? if so, are supersets effective for all types of trainings e.g. hypertrophy, or strength, or power and endurance?

[@the_notorious_bas]

Nothing wrong with supersets, but you can't compare them with taking rest. Taking rest is much more than not training a certain muscle for x minutes.

[@sheasydoesit]

In other words, supersets are fine until your systemic recovery is failing and you therefore can’t do the volume you would otherwise. High power generally requires you to be very recovered. The less recovery between sets, the more endurance will become the limiting factor. Think about what the limiting factor is and that’s the adaptation that’s being maximized.

[@iraklitos20022003]

Great video!!!

[@FatFreeRevolution]

Love your content

[@singhamitojh3]

Guru 💪🙏✨

[@oscargarza804]

Ok now i get it thanks

[@gentatanaka4069]

So if both techniques, low reps (Heavy weights) or high reps (light weights)..both creates Hypertrophy, does both techniques give me the same body visual appearence?, same muscle size for both techniques?

[@tv26889]

hypertrophy training is strength training. if you don't progress with weight or reps on your sets over time, muscle gain will stall.

[@gentatanaka4069]

@@tv26889 and the same goes with streangth trainning, if you don't increase your weights over time, your streangth will stall, so both need progression in effort. I think the difference is: Less than 6 reps and maximum weight resaulting in long rest between sets, then youre trainning for streangth, hypertrophy is by-product of streangth trainning. Higher reps low to medium weights resaulting in long rest between reps. your main focus in this case is not streangth, the focus hypertrophy

[@kavitadakhare7754]

Why everything is same as andrew huberman podcast???

[@drandygalpin]

Because we have the same production team. ;-)

[@kavitadakhare7754]

@@drandygalpin got it. Later read about it. Watched more videos, got an idea. Good work! ❤️

[@mr.e8226]

what if my goal is to keep increasing the output of reps progressivly in one set until I find a physical plateau?

[@sales_coach_ai]

Progressive Overload, main driver of growth

[@mr.e8226]

@@sales_coach_ai what if I don't want to gain mass? I want to be able to move my body weight or move a set weight more and more reps without having to rest. I guess I'm interested in "power perseverence". The reason I don't wan to grow muscle is that I like running hills and whenever I put on 5-10lbs, running up hill gets noticeably slower and takes more out of me. I know the answer is to cut fat while doing squats. My guess would be the programming would be to progess with more reps and cut out the rest. thanks for the response

[@sales_coach_ai]

@@mr.e8226 for power , I’d recommend “the quick and dead “ by Pavel

[@steelparagon5868]

The caloric intake will have a big factor on the amount of mass gained. If you’re not in a surplus you won’t gain. Your lifts could still increase though. Tendon and ligament strength, and systemic durability can go up

[@mr.e8226]

@@steelparagon5868 thanks for the reply. I'm trying to look at a lot of the what the parkour and martial arts athletes do to stay explosive and maintain power perseverance. It seems less like a science than pure hypertrophy and strength training, so there seems to be a bit more anecdotal evidence, but I think some of the good reporting of studies in running and cardio are good enough and I see plenty of lean and relatively fast athletes doing 5ks to trail marathons into their 70s. You are right that watching what we take in with food will have a big impact and finding a balance where our body isn't stressed out but also isn't over consuming is a big key.

[@panda_uchiha]

Might sound dumb. But is time under tension overrated then?

[@steelparagon5868]

I think it has some benefit. Stopping at top of rep for too long is bad. Should be smooth and controlled the entire set. Kinda like the muscle feels one elongated rep of multiple contractions

[@tv26889]

time under tension isnt a real factor with muscle growth. It's a concept that sounds good on paper, but in the real world it's not important.

[@nielssrensen4967]

​@@tv26889bodybuilders, like Arnold, described how increased muscle quality was noticed, days after, hard extensive posing.. and thats a factor that "normal" people never experience, we don't pose, and we probably never will, even if we know the end result of it..

[@cszabo8899]

There is no way anyone is putting in sufficient effort with 30 reps. The weight would be so light that the first 10-15 reps will be a waste. All this high rep range will accomplish is fatigue, not adaptation.

[@tv26889]

Agree, wouldnt go over 15 reps.

[@MedicineAndFitness]

I can do a hard set of weighted pushups with 30 sets which is very difficult.

[@toddlake6841]

FWIW, if you are a intre/Adv lifter, going to failure, with weighted pushups. Goal might be mental resolve and volume over everything. It might often go like this: first 10 reps are relatively high effort/ focusing on good ROM and midsection stiffness, second 10 reps speed slows down, same mentality, stay the course, third 10, hold on for dear life. The real battle. Internal BP builds, fight spinal hyperextension. Keep middle body contracted. The last 4 reps are….affirming of the total set. Not for the faint of heart tbh. Says some nobody, that gets after working sets with 100lbs/30 quality reps. Get after it!

[@cszabo8899]

@@MedicineAndFitness that’s a bench press.

[@MedicineAndFitness]

@@cszabo8899 true

[@gridrunner1319]

To be honest, bodybuilders & power lifters have known this for 50+ years …seriously… Just watch the movie Pumping Iron & copy them …

[@Alfie1970Waterhouse]

Thanks

[@spurzo-thespiralspacewolf8916]

The only downside of doing higher reps is that it creates more fatigue and muscle damage.

[@kenhale5275]

Listening to one of your Huberman podcasts where you’re quoting drugged, wrapped, belted, shirted etc. power lifting records. It’s is meaningless. Raw&tested are the only legitimate numbers-particularly bench. I am an MD&followed it almost 60years

[@justinmininger5973]

Forthe algorithm

[@DanielMOFO]

If 5 mins is enough rest, the weight is too low