How To Get Stronger, But Not Add Muscle: 55 Min Phys
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- čas přidán 5. 06. 2024
- In this video I describe both how to do this in the gym (i.e. how to design your workouts) and the physiology behind it!
Hint: It's NOT all the "neurological system"...
If you want the quick answer, check out the 5 Min Phys version of this video!
Please help by sharing and subscribing!
See more videos from me at www.patreon.com/andygalpin .
You can see me post wayyyyyy more awesome health, exercise, muscle, and performance science stuff on my social media @DrAndyGalpin.
Check out Chapter 1, Volume 1, of my podcast www.thebodyofknowledge.com for way more details about how much changes at the cellular level with exercise!
Cheers, friends.
- Andy
What a generous human being!
Thank you doctor! 🙌
So close to 10k subs! Keep up the amazing work!
I love this. Thank you for creating this.
Thanks for posting! I never had the opportunity to go to school for this stuff so this was extremely helpful.
Your videos are incredible, thanks for taking the time to appear on Tom's show! Subscribed!
Dr. Galpin, please continue to make videos!
Thank you Andy, I have been looking forward to your advice.
So informative as always. 👍
i wonder who these 5 guys r disliking it .....
Dr Galpin. 🙏🏼 great content 💪🏼
Hey Andy I would love a short video on dynamic variable resistance. Love the informative content, keep up the good work.
Yes to the dynamic variable resistance
Awesome Video! Ill spread it!
Thank you
Cool stuff as always. I think there is much more to be discovered about the mechanisms underlying both increases in specific force of muscle fibres as well as neural adaptations.
Would love to see a revisit on dynamic variable resistance, as well as an "update" on some of these concepts in your new CZcams format. Congrats! And thank you for everything that you put out.
Learned more in this video than 3 years of study at university, holy fuck!!
Yes please to the offer of a video on dynamic variable resistance. Thank you!
My favorite channel on youtube!
Thank you doc, cheers from Morocco.
Love you doctor keep going , love your video so much
Thank you for your great videos! I like your description of the size principle. What are your thoughts about reversing it with heavy eccentrics. Is there something to it? Do you know any good literature on that topic. Second question: is there a adequate 3D model of the sliding-filament theory? I am aware that all muscle-cells of one motorneuron are the same fibre type, but do the sarcomeres and/or the fibres all have the same length too? This would make sense for nice smooth movements, right?
Thanks again for your great work!
Love the tounge in cheek humor! When Dr Galpin talks about Stefie Cohen, do check out the two gentlemen in the background! Great photo...
Fascinating as usual. I wasn't expecting it but this has me thinking about the popular wisdom among runners that any training takes at least 2 weeks to manifest. The idea of a taper allowing full recovery to get the best performance is still valid, but the changes detailed here make the inclusion of high intensity "sharpening" sprint intervals w full rest late in a training cycle make a whole lot of sense and I imagine could be leveraged more fully by also including some of the same on the weight training side
Arigato Dr. Andy!
Bombasaki ok thank you
About the levers at 1:04:17, the class II lever example is wrong.
The ankle-foot-calf system is a class I lever. Think about it this way:
* The ankle is the fulcrum
* The calf muscle produces the force
* The load is the reaction force of the floor against the ball of your foot, with magnitude equal to your bodyweight.
I don't think you can call the ankle the fulcrum when the toe is fixed to the ground and the movement starts with the metatarsals. Or you could call both points fulcrums since the movement is more complex than a single jointed movement?
@@OnkelBeeenji Well yes technically it's a multi joint movement, namely the ankle and the MTP joints, but the MTP joints are acting passively in that they're not carrying the weight. The actual movement is produced by the calf muscle pulling on the Achilles tendon, which pulls on the heel, which makes the foot pivot/turn around the ankle joint, hence why it is the fulcrum. Finally the ball of the foot moves down relative to the ankle and pushes against the floor. The reaction force of the floor then pushes the body up.
Since the fulcrum (ankle) is in the middle, with the muscle pulling on one side of the foot (heel) and the load on the other side (ball of the foot), that makes it a class 1 lever.
@@qwertyuiop-cu2ve Thanks for answer!
Thank God for the algo, i searched "andy galpin strength" and couldn't find this video.
Wow as a lay person I’ve learned tons, thanks a lot ✊🏻✊🏻
thank you for these great videos!
8:32 - I thought one of the reasons would be conditioning may block gains like you reffered to in one of your videos?
Thanks... I ll watch it then recomment
Hey Andy, quick question on the graph @ 45:30: supposing that the starting point for the elastic tension (green curve) is at that level of tension (y-axis) - I guess is going to be variable for each muscle anyway, due to anatomical and physiological variables - isn't the total tension (resultant, dotted line) going to reduce it's slope with muscle length, until rapture where it will suddenly go to zero tension?
Thanks for all the videos! Cheers
Hey Andy, what do you think of Turinabol and Halotestin for strength and are they safe?
Great video. A little confused on certain programming parameters. My goal is strength without added mass. I’m a climber so weighted pull ups are my bread and butter for strength. Would training that specific movement 2-3x a week be optimal?
Hey Professor Galpin,
Just a small verbal typo you made @56:25 . You said the gastroc is all "slow twitch," although it was still clear from the previous points that you meant fast. Might want to put a lil edit just in case people didn't catch it.
Andy, Did you do the compensatory training video?
Hey, Andy I heard you talking about the 3-5principle for strengh, power and speed, wanted to get indepth.
Doing compound movements like pull-ups, bench press, squats, bent over rows, deadlifts and many more
strengh-85% of your max
power 40-70%.
And do I increase the intensity 3-5% per week?
And 5% increase in volume per week?
was thinking of working out 3 times a week
first day: power
second day: strengh
third day: speed
would this be right or I'm messing it up?
if someone also knows and does this type of workouts could you please enlighten me of how to do this principle properly.
Thanks.
Dear Andy, how would one apply the SAID principle for grappling/BJJ? If someone wants to get stronger and stay in the same weight class. What exercises would translate the best?
8 guys added muscle accidently while trying to get stronger
Hello Dr Andy, I want to use red light theraphy on my eyes, can you explain a safe way to do so? Thanks
Epilepsy warning @34:45 might be helpful, although it was a really cool way to demonstrate the activation of neurons
Follow Easy Strength from Dan John and Pavel. Great way to add strength without muscle.
is there a book i can read that goes into how the muscle works and adapts etc that youre talking about reviewing at 50:00 minutes or so in?
Sir,my question is- I am a male,64years age.How I should program my fitness regimen for optimal health and fitness?At present, I do pushups,air bodyweight squats, dumbbells, mobility exercises,core exercises.
How do you optimize strength and endurance for wrestling/combat sports, without gaining mass?
in theory, would increasing AMPK (thereby blocking mTOR0 help keep hypertrophy at bey?
Andy, 56:23 "the gastroc ... is ... almost entirely slow twitch"? You meant fast twitch, since they produce explosive force, correct?
Gastroc can be 80-90% Type I (slow) in elite runners.
Can we get some info on how hypertrophy gasses conditioning? I hear it all the time watching UFC when there's a guy who's built big Joe Rogan will typically say something along the lines of "He's got such bit muscles he's going to gas quick".
J S more muscle mass requires more oxygem
commenting for algorithm
Is it possible to program to get bigger but weaker? Edit(5months later lol): Not that id want to lmao, just genuinely curious
25:00
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FIRST!
I've been waiting for this video
Thank you Dr!