PLEASE continue to breakdown example programs like this. IMO this is the best way to learn. Please continue explaining concepts by showing us how they play out in real world examples/programs. Not enough educators/coaches explain concepts with real world examples. More of this please!
Hey-really appreciate the work that you do. Maybe we can have video clips of you breaking down some of the excercises in the program. Especially the athletic program for tip and safety.
As a former Division 1 football player in the 90's, the power/speed workouts you presented, brought back a lot of memories. Training like this was the backbone of our off-season developmental program. There is so much content out there designed to attract the attention of newbies or those resistant to training in general, that there is a huge void of information in the functional power space. Given that all the new studies show how critical the retention of strength is for quality of life-longevity, this type of content needs to be highlighted. I currently do a 6-day split. Days 1-3 are Pull, Push, Legs (designed for hypertrophy) then days 4-6 are Pull, Push, Legs (designed for functional power). I prefer to do Pull first instead of the traditional Push first because I would rather (for injury prevention and performance) work my pulling muscles with sore legs than working my leg muscles with a sore back. On my hypertrophy days, I undulate weeks where I use volume vs intensity as the driver. On my functional power days, I do a lot of the drills we used to do back in the 90's, which are still integrated into strength and conditioning programs today. Thank you and please keep this type of content coming!
@@PianoSkillBoy I don't do much long-duration cardio anymore. But when I do it, it will be on day 7. My workouts are pretty fast paced and keep me in at least zone 2, so I feel as though I am still checking that box. In my younger days, I would do cardio first thing in the morning, then weight train later in the day/evening. Now that I am older, I cannot recover from that much training. I have to prioritize the amount of recovery I have.
@@lowcashranch1412 Thanks! I've been trying to build a program similar to yours, I like that it's split between hypertrophy and power. Do you break it up into multi week/month phases as well?
@@PianoSkillBoy I try to take a two-phased approach to hypertrophy: high intensity/low volume and high volume/lower intensity. I do 4 week phases of each. My third 4-week phase is a "realization" phase where I focus on increased loads in order to strengthen the tissue I hopefully developed in the other two phases. After the strength phase, I start the 12-week program back over. I have found that keeping my phases short (4 weeks) and undulating the type of stimuli (intensity vs. volume) keeps my general fatigue at a recoverable level, and allows me to train year-round without deloads. In the high intensity/low volume weeks 1 and 3 goes as follows: light pull, light push, light legs, moderate pull, moderate push, functional legs. Weeks 2 and 4 are as follows: heavy pull, heavy push, moderate legs, functional pull, functional push, functional legs. The high volume/low intensity weeks 1-4 goes as follows: pull, push, legs, shoulders, arms, functional legs. Shoulders and arms are a weak point for me so I program a second day each week to bring them up. If you have more developed torso muscles in comparison to your limbs you can do lats on day 4 and pecs on day 5. The strength phase goes as follows: Heavy pull, heavy push, heavy legs, functional pull, functional push, functional legs. Hope this is helpful.
Thank you Andy, this is quickly becoming my favourite podcast and have been recommending it to friends and family! Would really be interested in an episode on "hybrid" programming for people (like myself) who want to improve both VO2 max, muscle size, strength & power, mobility, etc. at the same time. How that type of programming/strategy would look over a period of 6-12 months, say. One topic to cover for example would be whether it is better to train a little bit of everything each week vs. specialization phases focusing more on one of the dimensions.
Can you do an episode talking about the mechanics and protocols for fat loss? A whole episode dedicated to that topic rather than a subset of another topic.
I absolutely love the way you communicate, and how you show it is all possible. However, I feel like we need illustrations, images, videos when it comes to exercises. For those of us not quite literate in sports medicine, it gets quite hard to understand how to do these exercises, or even what they really are.
This was AWESOME!!! I think the general public doesn't understand adaptation of the human body and how stimulus is a driver of that adaptation. You do a great job of communicating how stimulus has multiple variables such as intensity, volume, progression, recovery, power speed etc. Stimulus also requires both nuance and discomfort, this is why it is CRITICAL to do hard things. I'm a health care executive and it's sad how this is lost in the medical field and how we manage health and seen completely separate from how we manage performance. They are BOTH complimentary! Keep up the EXCELLENT work! Thank you for all you do!
I really appreciate the training program examples and breakdowns. I find this to be unique and interesting content. One suggestion for a future episode would be to walkthrough one or more programs that aim to achieve gains in strength, hypertrophy, speed/power, as well as VO2 all in the same block/period/cycle for intermediate trained individuals. This would not necessarily be a program training towards a specific performance goal, but rather for overall health, aesthetics, daily function, and longevity. Thanks for everything!
Hi Andy, thank you so much for condensing all this in this episode! What alternative exercises can we do for the hypertrophy program if we only use kettlebells and pull up/dip bar? Thank you ever so much for your content! Axel
Would you consider addressing how aging affects building strength and VO2 max? Some of your listeners are already older and others will be. Older people recover more slowly from injuries and build strength more slowly, so you’d think that intensity, volume, or frequency should be modified. Perhaps this could be part a more general discussion of how to adjust protocols when things aren’t perfect, including (older) age, imperfect sleep, mediocre nutrition, time constraints, etc.
Would love more information on speed training. Particularly for the upper body. I have Lee Browns book on developing speed agility and quickness but I still have a hard time picturing doing overspeed for punching, kicking etc.
Another amazing podcast thank you. Would be very useful to get information and a programme for a combined approach to optimising both cardio and strength. This is required for things like Hyrox events, and I would imagine is what's recommended for the healthiest way to live.
This is the way Dr Andy! I loved the entire breakdown of the workout programs. It’s exactly what I was looking for. Been workout for 3 years consistently and was looking for something more intense than what I’m used to. This was great!
I started following you, after I saw you on Dr. Peter Attia’s podcast, where you explained how myosin and actin work in generation of power using gestures. I recorded that 2 min clip. I understood it so well, since then im a fan and i always show others that clip if actin or myosin ever comes up in medical school. Thank you, Dr. Andy
Thank you Dr. Galpin for the work you are doing, absolutely amazing. The depth of your knowledge, and the ability to communicate that knowledge is incredible! I would love to see a "short series", where you either personally coach people through the programs (experienced athletes or beginners), or execute them yourself. For me, I learn all things related to physical movement best by observing somebody else, and repeating after. While the program is great, and I can work off okay just by reading the instructions, I would love to see somebody do it in action to get an even better understanding of how to execute the workouts optimally. Keep up the great work!!
Thank you so much Andy. I've been watching you since the Huberman's series and can say you've become such a great speaker! So clear speech, precise, direct and very easy to understand and follow (as a non-native English speaker I appreciate it a lot).
You blow my mind and have changed the way I work out. It's not just about muscle gain; there are other important aspects to focus on. This episode is very valuable. I wish you would explain the second program more.
Thank You Andy, never have I found information of this quality freely handed out in this much details 🙏🏽🙏🏽. All my Buddies are getting this. Thank you, and be sure to get my two months updated results and gains when I am done. Might not be as technical as your standard but it will be something.
Andy, Thanks for providing all the information for free and a great program. I am 55 and not sure I can do the speed-power program with each workout taking 90 mins and then hard to recover. Would love for you to create a program for 50+ years that covers all the aspects. Thanks!
Mind blown!!! I'm a 60yo novice using a small but growing home gym to improve my bone and muscle strength. As is normal for someone starting from a low base I've experienced newbie gains. Already I'm quicker, stronger, bigger, leaner and more fatigue resistant. I want to tweak my routine to ensure I stay injury free and keep progressing. I'm totally not ready for the second program even with a coach and access to a commercial gym it feels like I haven't even earned the right to try. Luckily I don't aspire to be a professional athlete. I think that combining elements of the first program with what I'm already doing will keep me on the right track for a bit longer.
Thanks for the info Andy. One of my athletes got to do a muscle biopsy study with you following the 2017 World Championships. I credit lots of his longevity in the sport to the information I got from that biopsy which guided how I wrote his program and he was still making international teams at 35 years old. It’s also helps that Travis Mash was one of my early mentors in coaching and developing weightlifters (and athletes), and he’s still one of my close friends today. While I’m sunsetting coaching (too hard to make a livable income), all of the science still fascinates me. I look forward to seeing more of your content! I have a Junior girl I might need some advice with (snatches 110kg, cleans 135kg, jerks 140kg), so maybe I can make a trip your way again sometime soon! Cheers -Vinh
The performance program breakdown was a bomb! What an example of quality in a program to follow. Personally I'd appreciate a focused deep dive into very advanced single movement performance oriented peogram. Clean, squat, benchpress etc.
So glad you started this podcast. This hypertrophy protocol is so simple I'm going to teach it to all my clients. And although you state sticking to the same exercises, outside of a lab I feel like if you wanted to work chest you can hit a different exercise each time and still see progress, (if not as measurable) I love the flexibility it adds. Do you think there is a similar hypertrophy protocol which can be utilised for time under tension? Eg. Attempt 10 reps in 45secs. If you do more than 12 reduce the time. If you do less increase the time. Something similar to the Candy cane protocol. What would be the Galpin Guesstimate for the time adjustment percentage? I think there would be some sort of caveat/control that would need to be added , like you can't pause between reps for longer that 2 seconds or something. Or you can't stop moving.
Phenomenal. Thanks for keeping it “simple”for us folks without a doctorate but still depend on the best science backed programming. pLEASE!!! Do an episode on “active ageing” -training the advanced in years… what to be cautious of, increase risk for, how to avoid , physiological considerations for programming. The industry standard in NON existent for active seniors. They recommend ADL is adequate- completely sub par from what you’d say I’m sure . Thank you
When discussing sports, it's likely that the audience is composed of high school or college students, or their parents. Should a young athlete who hasn't developed much muscle mass yet focus primarily on hypertrophy to build muscle, or should they also prioritize developing power and force like more experienced athletes?
@mashelite is a great person for this question. But young people should worry about things like body control, movement quality, general physical preparation, basic strength etc. before worrying solely on either a) sport specificity or b) optimizing speed/power.
Great episode. This is high quality content. I really like when you explain the concepts and programs as detailed as possible. Especially as an athlete thirsting for knowledge for power and strength building
thank you for sharing best info in industry FOR FREE. Your wealth of knowledge in this field transformed my perspective and application on how to strength train & perform as an athlete. 🙏🏻
What a pleasure and educational this episode was, thank you so much Andy and keep feeding us more of your amazing knowledge. I feel that explaining the terminology and concepts alone has provided me with a much better understanding of different training aspects and targets. It got me thinking if power as you describe is what some people refer to as an explosive movement ? Btw, I would love to see you deep dive in an episode about contrast training and PAP and maybe other training methods that are worth sharing.
Hi Andy, thanks so much for this superb breakdown. One question: When you were explaining the hypertrophy program, you said, “Do as many reps as possible at the given weight”. Does that mean stop once you reach the requirement +2, or does it mean go to failure? Might be a silly question, but I my understanding was that one should save the energy for the higher weight in the next set, and so going to failure would not be ideal. Any clarification would be great. Thanks again!
Ha I listened to the whole thing! Knees are so bad I can barely get up the stairs and get up from a chair. Got a lot out of it and I can put some of these things to work!
this is so great + helpful - thank you. For the hypertrophy program, how do you think about progression from workout to workout or week to week? EG, let's say for an exercise where you're aiming for 8-12, on Monday you go: 100x12 100x9 100x6 90x8 On Thursday, should you look to go up to 105? Or should you be waiting until you can hit 4 sets in the target rep range at the starting weight (100) before progressing up weight? A little more detail on how exactly you use auto-regulation to manage starting load between workouts would be very much appreciated - thank you!
The information is provide is always awesome! I would be very interested in an episode on crossfit, running, and recovery like chiropractic, dry needling, etc. As a sports chiropractor, I use your info with patients and training athletes regularly, so thank you.
This gave me an idea, that one could get a scientific research by offering a training program for non-pro enthusiasts, who would follow a plan of an experienced coach that would instruct competeing groups with slight variations to test hypotheses of impact of particular training strategies. Non-pros would sacrifice that last 1 % of the perfornace for price (cheap or free), scientist would get motivated testing subjects for free, and everybode would get the scientifically very detailed and proven insights and pros would get more power by applying it.
Would it be overkill to add 1-2 days of long duration endurance training and 1 day high heart rate training? Hypertrophy is my main goal right now, but i don’t want to neglect other areas of my health. I’m not clear on if and how long duration and interval training should be incorporated in the ABAB plan. Thank you so much, btw, the information you make accessible is priceless and greatly appreciated!
So happy to see those podcasts from you! this is so helpful and interesting. i have implemented a lot into my training. I hope to see something about recovery soooon. 😍 I am going once every week for a long endurance bike ride for like 160-200km. this are like 7-10 hours on the bike for me and do struggle with recovery after still. always feeling tired and bad legs next day.
Excellent video! Can you please guide as to what should be the diet for each type of training? It has always been difficult to understand that part, for me. Thank you.
Question about supersets/ dropsets for hypertrophy: If I want to maximize muscle growth, can I superset the same excercise with no rest by lowering/ dropsetting the weight for each superset? I currently do 5 supersets per excercise, dropping 5 to 10lbs per superset, going to or near failure at approx 6 reps per superset. Then I rest for 3 min or so then repeat, doing 2 sets of 5 super/ drop sets per day twice per week. This helps me get my 20 sets in per week in a time-efficient manner (ie 4 super/ drop sets of 5). Thank you for sharing your knowledge on these videos and podcasts.
Hey andy I heard you say on Huberman podcast about warm up, you said an elite athlete that peak his vertical jump at rep 70. I wonder if thats to do with connective tissue espsly fascia. It seems so many good explosive guys that have good conditioning have super connective tissue too, I learned that it helps muscle to co contract and turn on and relax better. Hope you can deliver some interesting stuff like this more.
100% you can't maximize speed and explosion without thinking about the connective tissue with tendons being the big one. Really, you tend to consider the musculotendinous junction along with an efficient use of the stretch shortening cycle at the joints in action. To improve tendon stiffness, you need a mix of strength training, bounding, and quality nutrition to maximize. I hope this helps.
This was phenomenal. My only question relates to incorporating vo2 max and long steady state training. How can you add these workouts to the plans you presented without overtraining and negatively impacting the goals of the hypertrophy or strength/power gains?
00:00: Understanding Muscle Strength, Hypertrophy, and Power 09:37: The Importance of Muscle Strength in Daily Activities 10:45: Sponsorship Highlights: Activewear and Wellness Solutions 13:21: Training for Hypertrophy, Strength, and Power 23:13: Designing Effective Training Programs 32:43: Overview of Hypertrophy Training Programs 38:45: ABAB Training Model and Auto-Regulation Methodology 48:58: Importance of Technique and Program Effectiveness 59:22: Balancing Training Components for Athletes 01:09:56: Progressing Through Training Phases for Peak Performance 01:19:28: Dynamic Warm-Up and Initial Training Exercises 01:28:53: Hypertrophy, Power Development, and Knee Health 01:37:46: Transmutation Phase: Accelerating Strength and Power Development 01:46:28: Final Phase: Tapering and Acceleration Development 01:56:44: Programming Considerations for Effective Training Summary by Awesum AI
It would be awesome If you could interview Anatoly- Vladimir Shmondenko, 24, a Ukrainian powerlifter. He has gained alot of fame, recently and could be a perfect example of having strength with very little hypertrophy. Alot of curious audience and not much on youtube regarding the explanation.
Something I never understood. How can someone that's training for hypertrophy rest 1 min or up to 5 min and get the same gains? Does that mean the shorter rest and lighter weights has to do more sets ?
I am going to follow your hypertrophy program, excited to test it out. Are there options you’d suggest for replacing squat? I have severe arthritis in my L4 facet joints, so trying to not affect that but also build strength around it.
Great info, already loved the series you did in Huberman Lab. Hope you can also explain in future episodes how to incorporate the Vo2max training with the strength/hypertrophy training. I feel like I may not recover if I do 4x week strength + all the Vo2 max stuff.
Wow!!! Just thank you! Unbelievable knowledge!! Just a question: If I do the hypertrophy Programm and it’s a little bit too long for me, could I do supersets to save some time? So maybe RDL - 1 minute rest - Leg extension- 3 minutes rest… repeat. To save some time? Or is there a better way? Thanks
You say the most important driver of hypertrophy is volume, so that's what we should progressively overload, but the program you give here doesn't mention overload through volume, only weight. I'm confused.
I have just watched a Giannis Antetokounmpo's short interview (Sport24 CZcams channel) where he talked about his game day routine. Among others he mentioned Blood Flow Restriction training. I know it cannot be someone's only type of training, but how and when can you fit something like that in your weekly program? By the way, I wish I knew what his 1 1/2hr morning treatment is all about.
I didn't watch the interview, but I'm guessing it's a method of warming up, making joints feel good, reducing post-game soreness, etc. rather than a true training method aimed at getting bigger, stronger, faster, etc.
Hi Andy, Thank you for this episode and the program. Is it possible to have more explanation about the R% and the 0 Kg on different exercise in the program? Please. Like in the bench press at day 2 week 1. Thank you
Hello Dr Andy Galpin, Today i started with the Hypertrophy protocol and i realised that with 20 sets and 3 minutes rest interval , my wait time itself is about an hour and working time about 30 minutes+.. how can we customize the program for shorter workout times Say 45-60 mins all inclusive . To Lower the rest period or to split A n B workouts to A1,A2, B1,B2 .. ??
I designed the program in an app. It would probably have been easier to follow if I had just designed the program on excel. If you want the program on the App, email me at Travis@riseindoorsports.com and I will give you access for free. Then you will be able to ask questions and communicate.
I love how you said 1) at this moment (implies that you are on the path to improving!) and 2) you still found a way to take action now with your current status. This is incredible!
Could you please add warm up protocols both aerobic and resistance, in the download of the hypertrophy program so that I can follow it properly for 8 weeks. For eg how much aerobic warm up did you use in your lab? 10 mins 30 mins etc. Also should one do warm up of each excercise before loading weight. Would be helpful if y could add this to the sheet. Thanks
I listened to this episode a couple weeks ago and can't recall if the other 3 days were discussed. For instance, on Wednesday between the A/B days, what is suggested? Is it beneficial to do zone 2 work, ab work or short HIIT work? Thanks.
Thx for the content, Andy. Are there exercise videos for the Andy complete anywhere? Some of these like ankle strengthening and linear bound with the countermovement are a little nebulous and hard to determine the correct exercise on youtube. Much appreciated
Dr Andy thanks you for this excellent content! Want to start your strength program and was looking for help or videos on some of the unfamiliar exercises especially in the warmups.
This is fantastic, and I would like to try the hypertrophy program for 8 weeks to change things up/see what type of results I can achieve. However, I can't squat with weight on my back sumos/kettlbell squats are fine. Can you suggest a suitable/effective alternative to the high bar squat im Workout B, Dr Galpin?
PLEASE continue to breakdown example programs like this. IMO this is the best way to learn. Please continue explaining concepts by showing us how they play out in real world examples/programs. Not enough educators/coaches explain concepts with real world examples. More of this please!
Realllllllly appreciate the feedback. It helps a ton!
‼️‼️‼️
The best science communicator is back with another great lecture(episode). 100% your UNI students adore you.
Osss!
this is like getting a masters degree for free.
exactly same thought! so grateful for this opportunity to learn
That's the goal!
@@helgipalko It's only possible because of amazing people like you supporting.
It is criminal that he gives this info free.. easy to digest, yet full and well rounded.. Bravo Dr Galpin..
Thanks Andy
You are a champion!
I’m so grateful
Blessings to you
Hey-really appreciate the work that you do. Maybe we can have video clips of you breaking down some of the excercises in the program. Especially the athletic program for tip and safety.
As a former Division 1 football player in the 90's, the power/speed workouts you presented, brought back a lot of memories. Training like this was the backbone of our off-season developmental program. There is so much content out there designed to attract the attention of newbies or those resistant to training in general, that there is a huge void of information in the functional power space. Given that all the new studies show how critical the retention of strength is for quality of life-longevity, this type of content needs to be highlighted. I currently do a 6-day split. Days 1-3 are Pull, Push, Legs (designed for hypertrophy) then days 4-6 are Pull, Push, Legs (designed for functional power). I prefer to do Pull first instead of the traditional Push first because I would rather (for injury prevention and performance) work my pulling muscles with sore legs than working my leg muscles with a sore back. On my hypertrophy days, I undulate weeks where I use volume vs intensity as the driver. On my functional power days, I do a lot of the drills we used to do back in the 90's, which are still integrated into strength and conditioning programs today. Thank you and please keep this type of content coming!
Curious if/where you place cardio training in your regiment?
@@PianoSkillBoy I don't do much long-duration cardio anymore. But when I do it, it will be on day 7. My workouts are pretty fast paced and keep me in at least zone 2, so I feel as though I am still checking that box. In my younger days, I would do cardio first thing in the morning, then weight train later in the day/evening. Now that I am older, I cannot recover from that much training. I have to prioritize the amount of recovery I have.
@@lowcashranch1412 Thanks! I've been trying to build a program similar to yours, I like that it's split between hypertrophy and power. Do you break it up into multi week/month phases as well?
@@PianoSkillBoy I try to take a two-phased approach to hypertrophy: high intensity/low volume and high volume/lower intensity. I do 4 week phases of each. My third 4-week phase is a "realization" phase where I focus on increased loads in order to strengthen the tissue I hopefully developed in the other two phases. After the strength phase, I start the 12-week program back over. I have found that keeping my phases short (4 weeks) and undulating the type of stimuli (intensity vs. volume) keeps my general fatigue at a recoverable level, and allows me to train year-round without deloads. In the high intensity/low volume weeks 1 and 3 goes as follows: light pull, light push, light legs, moderate pull, moderate push, functional legs. Weeks 2 and 4 are as follows: heavy pull, heavy push, moderate legs, functional pull, functional push, functional legs. The high volume/low intensity weeks 1-4 goes as follows: pull, push, legs, shoulders, arms, functional legs. Shoulders and arms are a weak point for me so I program a second day each week to bring them up. If you have more developed torso muscles in comparison to your limbs you can do lats on day 4 and pecs on day 5. The strength phase goes as follows: Heavy pull, heavy push, heavy legs, functional pull, functional push, functional legs. Hope this is helpful.
Id love to see you and Mike Israetel talk, maybe Layne Norton and Mr. Schoenfeld as well, all phenomenal minds!
Fully agree. They are my top academic and practical resources. And great human beings!
💯
Yes PLEASE!!! 🙏
I loved the sentence ‘and great human beings’. Thank you Dr. Andy Galpin!
Thank you Andy, this is quickly becoming my favourite podcast and have been recommending it to friends and family!
Would really be interested in an episode on "hybrid" programming for people (like myself) who want to improve both VO2 max, muscle size, strength & power, mobility, etc. at the same time. How that type of programming/strategy would look over a period of 6-12 months, say. One topic to cover for example would be whether it is better to train a little bit of everything each week vs. specialization phases focusing more on one of the dimensions.
Maaaaaaan,what an episode. I discover you on Hubermans podcast since than I'm a fan . Thanks for all these info Dr. Galphin
Dr. Huberman is the best. So glad you appreciated this week's show!
Can you do an episode talking about the mechanics and protocols for fat loss? A whole episode dedicated to that topic rather than a subset of another topic.
I am amazed by your content and how you are dedicated to this field of science. Thanks, Andy!
What about adding some images, or sketches with the exercises? or just show how :D
With the information you’ve shared, my goal is to curl 15 pounds (without elbow inflammation ) using the 8 week hypertrophy program.
I absolutely love the way you communicate, and how you show it is all possible. However, I feel like we need illustrations, images, videos when it comes to exercises. For those of us not quite literate in sports medicine, it gets quite hard to understand how to do these exercises, or even what they really are.
This was AWESOME!!! I think the general public doesn't understand adaptation of the human body and how stimulus is a driver of that adaptation. You do a great job of communicating how stimulus has multiple variables such as intensity, volume, progression, recovery, power speed etc. Stimulus also requires both nuance and discomfort, this is why it is CRITICAL to do hard things. I'm a health care executive and it's sad how this is lost in the medical field and how we manage health and seen completely separate from how we manage performance. They are BOTH complimentary! Keep up the EXCELLENT work! Thank you for all you do!
I really appreciate the training program examples and breakdowns. I find this to be unique and interesting content.
One suggestion for a future episode would be to walkthrough one or more programs that aim to achieve gains in strength, hypertrophy, speed/power, as well as VO2 all in the same block/period/cycle for intermediate trained individuals. This would not necessarily be a program training towards a specific performance goal, but rather for overall health, aesthetics, daily function, and longevity.
Thanks for everything!
Hi Andy, thank you so much for condensing all this in this episode! What alternative exercises can we do for the hypertrophy program if we only use kettlebells and pull up/dip bar?
Thank you ever so much for your content!
Axel
Would you consider addressing how aging affects building strength and VO2 max? Some of your listeners are already older and others will be. Older people recover more slowly from injuries and build strength more slowly, so you’d think that intensity, volume, or frequency should be modified. Perhaps this could be part a more general discussion of how to adjust protocols when things aren’t perfect, including (older) age, imperfect sleep, mediocre nutrition, time constraints, etc.
With this episode I found out that being a hypertrophist is 10 times simpler than being an athlete.
I should be grateful for that.
Would love more information on speed training. Particularly for the upper body.
I have Lee Browns book on developing speed agility and quickness but I still have a hard time picturing doing overspeed for punching, kicking etc.
Great idea.
Another amazing podcast thank you. Would be very useful to get information and a programme for a combined approach to optimising both cardio and strength. This is required for things like Hyrox events, and I would imagine is what's recommended for the healthiest way to live.
This is the way Dr Andy! I loved the entire breakdown of the workout programs. It’s exactly what I was looking for. Been workout for 3 years consistently and was looking for something more intense than what I’m used to. This was great!
I started following you, after I saw you on Dr. Peter Attia’s podcast, where you explained how myosin and actin work in generation of power using gestures. I recorded that 2 min clip. I understood it so well, since then im a fan and i always show others that clip if actin or myosin ever comes up in medical school.
Thank you, Dr. Andy
I can't believe this show is free!
Thank you Dr. Galpin for the work you are doing, absolutely amazing. The depth of your knowledge, and the ability to communicate that knowledge is incredible! I would love to see a "short series", where you either personally coach people through the programs (experienced athletes or beginners), or execute them yourself. For me, I learn all things related to physical movement best by observing somebody else, and repeating after. While the program is great, and I can work off okay just by reading the instructions, I would love to see somebody do it in action to get an even better understanding of how to execute the workouts optimally. Keep up the great work!!
Thank you so much Andy. I've been watching you since the Huberman's series and can say you've become such a great speaker! So clear speech, precise, direct and very easy to understand and follow (as a non-native English speaker I appreciate it a lot).
Yes yes yes 💪💪 more coffee to make...more knowledge to take! Thank you Andy!!! You are the best!
What about a episode for mobility and movement...?
You blow my mind and have changed the way I work out. It's not just about muscle gain; there are other important aspects to focus on. This episode is very valuable. I wish you would explain the second program more.
Thank You Andy, never have I found information of this quality freely handed out in this much details 🙏🏽🙏🏽.
All my Buddies are getting this. Thank you, and be sure to get my two months updated results and gains when I am done. Might not be as technical as your standard but it will be something.
Andy, Thanks for providing all the information for free and a great program. I am 55 and not sure I can do the speed-power program with each workout taking 90 mins and then hard to recover. Would love for you to create a program for 50+ years that covers all the aspects. Thanks!
Mind blown!!!
I'm a 60yo novice using a small but growing home gym to improve my bone and muscle strength. As is normal for someone starting from a low base I've experienced newbie gains. Already I'm quicker, stronger, bigger, leaner and more fatigue resistant.
I want to tweak my routine to ensure I stay injury free and keep progressing.
I'm totally not ready for the second program even with a coach and access to a commercial gym it feels like I haven't even earned the right to try.
Luckily I don't aspire to be a professional athlete. I think that combining elements of the first program with what I'm already doing will keep me on the right track for a bit longer.
Thanks for the info Andy. One of my athletes got to do a muscle biopsy study with you following the 2017 World Championships. I credit lots of his longevity in the sport to the information I got from that biopsy which guided how I wrote his program and he was still making international teams at 35 years old. It’s also helps that Travis Mash was one of my early mentors in coaching and developing weightlifters (and athletes), and he’s still one of my close friends today. While I’m sunsetting coaching (too hard to make a livable income), all of the science still fascinates me. I look forward to seeing more of your content! I have a Junior girl I might need some advice with (snatches 110kg, cleans 135kg, jerks 140kg), so maybe I can make a trip your way again sometime soon! Cheers -Vinh
"If you have a body, You ARE an Athlete!" 💯
Love the use of the physics concepts in your topics, and making it all relevant to the general population, thank you for this video!
Boom
@@drandygalpin BOOM! 💯
The performance program breakdown was a bomb!
What an example of quality in a program to follow.
Personally I'd appreciate a focused deep dive into very advanced single movement performance oriented peogram. Clean, squat, benchpress etc.
Great video. Unfortunately, I failed to understand those types of exercise without showing them on the video.
I’m gonna be a super athlete with this info! I’m turning 48 this year but I think I might try out for the NBA soon! I’ll keep yall posted 😂
So glad you started this podcast. This hypertrophy protocol is so simple I'm going to teach it to all my clients. And although you state sticking to the same exercises, outside of a lab I feel like if you wanted to work chest you can hit a different exercise each time and still see progress, (if not as measurable) I love the flexibility it adds.
Do you think there is a similar hypertrophy protocol which can be utilised for time under tension?
Eg. Attempt 10 reps in 45secs. If you do more than 12 reduce the time. If you do less increase the time. Something similar to the Candy cane protocol. What would be the Galpin Guesstimate for the time adjustment percentage?
I think there would be some sort of caveat/control that would need to be added , like you can't pause between reps for longer that 2 seconds or something. Or you can't stop moving.
You're the best Andy!
I first found out about you from dr. huberman's podcast and I'm so glad I did!
You are my absolute source for anything related to strength/ muscle growth
Phenomenal. Thanks for keeping it “simple”for us folks without a doctorate but still depend on the best science backed programming. pLEASE!!! Do an episode on “active ageing” -training the advanced in years… what to be cautious of, increase risk for, how to avoid , physiological considerations for programming. The industry standard in NON existent for active seniors. They recommend ADL is adequate- completely sub par from what you’d say I’m sure . Thank you
When discussing sports, it's likely that the audience is composed of high school or college students, or their parents. Should a young athlete who hasn't developed much muscle mass yet focus primarily on hypertrophy to build muscle, or should they also prioritize developing power and force like more experienced athletes?
@mashelite is a great person for this question. But young people should worry about things like body control, movement quality, general physical preparation, basic strength etc. before worrying solely on either a) sport specificity or b) optimizing speed/power.
@@drandygalpin Thank you sir, loving the new content!
Great episode. This is high quality content. I really like when you explain the concepts and programs as detailed as possible. Especially as an athlete thirsting for knowledge for power and strength building
116 pounds of under muscled gratitude, Dr Galpin!
117 coming soon!
thank you for sharing best info in industry FOR FREE. Your wealth of knowledge in this field transformed my perspective and application on how to strength train & perform as an athlete. 🙏🏻
This is an absolutely amazing resource! Thank you Dr.Galpin
What a pleasure and educational this episode was, thank you so much Andy and keep feeding us more of your amazing knowledge. I feel that explaining the terminology and concepts alone has provided me with a much better understanding of different training aspects and targets. It got me thinking if power as you describe is what some people refer to as an explosive movement ?
Btw, I would love to see you deep dive in an episode about contrast training and PAP and maybe other training methods that are worth sharing.
Hi Andy, thanks so much for this superb breakdown. One question: When you were explaining the hypertrophy program, you said, “Do as many reps as possible at the given weight”. Does that mean stop once you reach the requirement +2, or does it mean go to failure? Might be a silly question, but I my understanding was that one should save the energy for the higher weight in the next set, and so going to failure would not be ideal. Any clarification would be great. Thanks again!
I have the same question. Do you go to failure every set (whatever reps that is) or do you do some small number of RIR
Ha I listened to the whole thing! Knees are so bad I can barely get up the stairs and get up from a chair. Got a lot out of it and I can put some of these things to work!
this is so great + helpful - thank you.
For the hypertrophy program, how do you think about progression from workout to workout or week to week?
EG, let's say for an exercise where you're aiming for 8-12, on Monday you go:
100x12
100x9
100x6
90x8
On Thursday, should you look to go up to 105? Or should you be waiting until you can hit 4 sets in the target rep range at the starting weight (100) before progressing up weight? A little more detail on how exactly you use auto-regulation to manage starting load between workouts would be very much appreciated - thank you!
Agree, had same question
Ive been an avid fan since andrews interview. Thank God for your life and wisdom.
The information is provide is always awesome!
I would be very interested in an episode on crossfit, running, and recovery like chiropractic, dry needling, etc. As a sports chiropractor, I use your info with patients and training athletes regularly, so thank you.
This gave me an idea, that one could get a scientific research by offering a training program for non-pro enthusiasts, who would follow a plan of an experienced coach that would instruct competeing groups with slight variations to test hypotheses of impact of particular training strategies.
Non-pros would sacrifice that last 1 % of the perfornace for price (cheap or free), scientist would get motivated testing subjects for free, and everybode would get the scientifically very detailed and proven insights and pros would get more power by applying it.
Would it be overkill to add 1-2 days of long duration endurance training and 1 day high heart rate training? Hypertrophy is my main goal right now, but i don’t want to neglect other areas of my health. I’m not clear on if and how long duration and interval training should be incorporated in the ABAB plan. Thank you so much, btw, the information you make accessible is priceless and greatly appreciated!
Thank you for all the knowledge that you share with us free of charge 🙏I use a few important things from your Huberman collabs with great success.
So happy to see those podcasts from you! this is so helpful and interesting. i have implemented a lot into my training. I hope to see something about recovery soooon. 😍
I am going once every week for a long endurance bike ride for like 160-200km. this are like 7-10 hours on the bike for me and do struggle with recovery after still. always feeling tired and bad legs next day.
so this is what Anatoly and others do? I am starting to add strengthening into my running plans. I am thankful for your videos they help a lot.
Let us know how it goes!
Thank you so much for the high quality content 🙏🏻
Great episode! Thank you.
Thank you, Stefan!
So do you go to failure on every single set with auto regulation?
Excellent video! Can you please guide as to what should be the diet for each type of training? It has always been difficult to understand that part, for me. Thank you.
Can you put links to demonstrations of the movements in the workouts?
If you find out where the video links to the exercises are, let me know!!
Amazing! Thank you for providing all of this information 🙏
Question about supersets/ dropsets for hypertrophy: If I want to maximize muscle growth, can I superset the same excercise with no rest by lowering/ dropsetting the weight for each superset? I currently do 5 supersets per excercise, dropping 5 to 10lbs per superset, going to or near failure at approx 6 reps per superset. Then I rest for 3 min or so then repeat, doing 2 sets of 5 super/ drop sets per day twice per week. This helps me get my 20 sets in per week in a time-efficient manner (ie 4 super/ drop sets of 5). Thank you for sharing your knowledge on these videos and podcasts.
This video is great! Would love to hear you talk about concurrent training, like a wrestler in pre-season needing high endurance and high strength.
keep it comin. i'm loving this wave of information! thank you for your work.
You got it!
Honestly wish I could tripple like this. Simply amazing stuff
Hey andy I heard you say on Huberman podcast about warm up, you said an elite athlete that peak his vertical jump at rep 70. I wonder if thats to do with connective tissue espsly fascia. It seems so many good explosive guys that have good conditioning have super connective tissue too, I learned that it helps muscle to co contract and turn on and relax better. Hope you can deliver some interesting stuff like this more.
100% you can't maximize speed and explosion without thinking about the connective tissue with tendons being the big one. Really, you tend to consider the musculotendinous junction along with an efficient use of the stretch shortening cycle at the joints in action. To improve tendon stiffness, you need a mix of strength training, bounding, and quality nutrition to maximize. I hope this helps.
Fantastic video!!!
Brilliant Episode ❤
This was phenomenal. My only question relates to incorporating vo2 max and long steady state training. How can you add these workouts to the plans you presented without overtraining and negatively impacting the goals of the hypertrophy or strength/power gains?
+1 or vice versa
00:00: Understanding Muscle Strength, Hypertrophy, and Power
09:37: The Importance of Muscle Strength in Daily Activities
10:45: Sponsorship Highlights: Activewear and Wellness Solutions
13:21: Training for Hypertrophy, Strength, and Power
23:13: Designing Effective Training Programs
32:43: Overview of Hypertrophy Training Programs
38:45: ABAB Training Model and Auto-Regulation Methodology
48:58: Importance of Technique and Program Effectiveness
59:22: Balancing Training Components for Athletes
01:09:56: Progressing Through Training Phases for Peak Performance
01:19:28: Dynamic Warm-Up and Initial Training Exercises
01:28:53: Hypertrophy, Power Development, and Knee Health
01:37:46: Transmutation Phase: Accelerating Strength and Power Development
01:46:28: Final Phase: Tapering and Acceleration Development
01:56:44: Programming Considerations for Effective Training
Summary by Awesum AI
Your podcast is so underrated!!
Glad you enjoy it, please help us spread the word!
@@drandygalpin absolutely! Just started the 3x5 and letting everyone know how good it is
It would be awesome If you could interview Anatoly- Vladimir Shmondenko, 24, a Ukrainian powerlifter. He has gained alot of fame, recently and could be a perfect example of having strength with very little hypertrophy.
Alot of curious audience and not much on youtube regarding the explanation.
Something I never understood. How can someone that's training for hypertrophy rest 1 min or up to 5 min and get the same gains? Does that mean the shorter rest and lighter weights has to do more sets ?
Longer rest allows more recover, which allows more volume, intensity, or both to be completed.
I am going to follow your hypertrophy program, excited to test it out. Are there options you’d suggest for replacing squat? I have severe arthritis in my L4 facet joints, so trying to not affect that but also build strength around it.
Great info, already loved the series you did in Huberman Lab. Hope you can also explain in future episodes how to incorporate the Vo2max training with the strength/hypertrophy training. I feel like I may not recover if I do 4x week strength + all the Vo2 max stuff.
Wow!!! Just thank you! Unbelievable knowledge!!
Just a question:
If I do the hypertrophy Programm and it’s a little bit too long for me, could I do supersets to save some time? So maybe RDL - 1 minute rest - Leg extension- 3 minutes rest… repeat. To save some time? Or is there a better way? Thanks
hell yeah brother, appreciate the content
You say the most important driver of hypertrophy is volume, so that's what we should progressively overload, but the program you give here doesn't mention overload through volume, only weight. I'm confused.
Thanks a ton doc.
Love the way you explain.
These programs are free??? wow more people should know about this . I would suggest more direct links to the programs
They are up in the show notes
I would love if you could give a specific protocol with set of exercises and rep range.
I have just watched a Giannis Antetokounmpo's short interview (Sport24 CZcams channel) where he talked about his game day routine. Among others he mentioned Blood Flow Restriction training. I know it cannot be someone's only type of training, but how and when can you fit something like that in your weekly program? By the way, I wish I knew what his 1 1/2hr morning treatment is all about.
I didn't watch the interview, but I'm guessing it's a method of warming up, making joints feel good, reducing post-game soreness, etc. rather than a true training method aimed at getting bigger, stronger, faster, etc.
Hi Andy, Thank you for this episode and the program. Is it possible to have more explanation about the R% and the 0 Kg on different exercise in the program? Please. Like in the bench press at day 2 week 1. Thank you
Hello Dr Andy Galpin, Today i started with the Hypertrophy protocol and i realised that with 20 sets and 3 minutes rest interval , my wait time itself is about an hour and working time about 30 minutes+.. how can we customize the program for shorter workout times
Say 45-60 mins all inclusive
.
To Lower the rest period or to split A n B workouts to A1,A2, B1,B2 .. ??
thank you
the second program is too complicated for me at the moment to follow , happy to try hypertrophy tho
thank you again
I designed the program in an app. It would probably have been easier to follow if I had just designed the program on excel. If you want the program on the App, email me at Travis@riseindoorsports.com and I will give you access for free. Then you will be able to ask questions and communicate.
I love how you said 1) at this moment (implies that you are on the path to improving!) and 2) you still found a way to take action now with your current status. This is incredible!
Very interesting. Please more videos like this one explaining high end programmes and progression approaches
You bet!
Could you please add warm up protocols both aerobic and resistance, in the download of the hypertrophy program so that I can follow it properly for 8 weeks. For eg how much aerobic warm up did you use in your lab? 10 mins 30 mins etc. Also should one do warm up of each excercise before loading weight. Would be helpful if y could add this to the sheet. Thanks
I listened to this episode a couple weeks ago and can't recall if the other 3 days were discussed. For instance, on Wednesday between the A/B days, what is suggested? Is it beneficial to do zone 2 work, ab work or short HIIT work? Thanks.
Thanks for the awesome info as always Andy!
Thank you
Thanks, Andy! Love your work.
Thx for the content, Andy. Are there exercise videos for the Andy complete anywhere? Some of these like ankle strengthening and linear bound with the countermovement are a little nebulous and hard to determine the correct exercise on youtube. Much appreciated
Dr Andy thanks you for this excellent content! Want to start your strength program and was looking for help or videos on some of the unfamiliar exercises especially in the warmups.
Tnx very very much professor Galpin
Are there videos for any of these exercises? You can find some of these online but others it is unclear how to perform the listed exercise.
Same producer as Huberman by the looks of these videos, nice work. God speed.
Andy number one🙏🏻
I missed the part on how to progressive overload volume from week to week in hyperteophy program ?
This is fantastic, and I would like to try the hypertrophy program for 8 weeks to change things up/see what type of results I can achieve. However, I can't squat with weight on my back sumos/kettlbell squats are fine. Can you suggest a suitable/effective alternative to the high bar squat im Workout B, Dr Galpin?