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

My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechan... See more

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

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

### Strength2-4 min Rest, 3-5 reps, 3-5 working sets, work yourself up to it. You can work different muscle groups to cut down rest time. The main driver is intensity. You can do strength training every single day. Best is 2 times per week per muscle group.

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.

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.

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.

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.