Sublime

### Hypertrophy5-30 reps best to failure, 72 hours break, 3-5 sets, 3 min break. How: metabolic stress (do you have a pump post workout), mechanical tension (do you feel the muscle working under tension), muscular damage (muscle ache). 1 of three is enough. You optimally want a 5/10 on all, 7/10 if you focus on one particular aspect. High reps max ... See more

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

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