Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

Include a down regulation after your workouts (longer exhale). 5 min after workouts (e.g. in the shower), 1 min after important parts of your workouts.

The intent to move fast or to move large weights have more effect than the actual movement itself. Internal representation „I will move as fast as possible.“ Similar is to imagine more flexion during biceps curls.

Beta alanine delays the build up of acid → before exercise.

9 different adaptations of training:- Skill- Speed- Power- Strength- Hypertrophy (main driver: volume).- Muscular Endurance- Anaerobic Endurance / Power- VO2 Mac endurance- Aerobic Endurance

Once a week get to max heart rate. In the best case 4-8 bouts. 2 times a week into 80-90% of max heart rate for 2-6 minutes with 2-4 minutes of rest.

Laws of strength and conditioning:1. Progressive Overload: At whatever you want to improve at, you need to progressively overload. Adaptation is a byproduct of stress (more reps, load, higher complexity, shorter time frame,…)2. Exercises themselves do not determine adaptation. The application (sets, reps, load, time) determine it. This precedes the... See more

Muscular endurance is about maintaining joint stability when you do something fast or heavy. Joint pain mostly is a sign of missing muscular endurance.

A lot of those have carry over or have a functional relationship.

Sodium Bicarbonate can help you better regulate your pH levels, which is the main signal for fatigue. Energy production increases acidity as a side effect. You could do that with baking soda (roughly half a spoon dissolved in water). It increase the alkaline levels → during exercise.