New Science of Muscle Hypertrophy - Part 3, Eating & Training: 55 Min Phys
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- Опубліковано 27 гру 2020
- Including what we know scientifically about:
1. How many calories for muscle growth
2. How much fat, protein, EAA, and Leucine
3. Anabolic Window
And how each of these training variables need to be played to optimize muscle hypertrophy
1. Volume
2. Intensity
3. Training to failure
4. Rest intervals
5. Frequency (times per week per muscle group)
6. Which exercises work best
7. Why Renaissance Periodization sucks!
8. Partial vs. Full range of motion
9. Concentric vs. Eccentric
10. Repetition tempo and time under tension
11. What time of day to lift
12. Hard gainzers
13. Potpourri
This should keep you busy over the next few weeks.....
◾ I'd appreciate support on patreon: / andygalpin
◾ More information at: www.andygalpin.com/
◾ Instagram: @drandygalpin
◾ Twitter: @drandygalpin
What an ending statement: "I don't care if it's only 30 people watching this video, because you 30 people are my people" wow! 👏
my dude!
I was waiting when I will be adressed since the unloving people of in depth physiology, that weren't watching video 1+2 where mentioned and it was totally worth it in the end ;)
^ huh?
7:00 Nutrition
18:26 Anabolic Window
20:55 Volume (most important for hypertrophy)
31:25 Intensity
35:10 Failure
40:27 Rest Intervals
42:30 Frequency
44:28 Exercise Order (multi-joint vs single-joint)
45:38 Exercise Choice
1:04:00 Range of Motion
1:05:39 Exercise type (eccentric vs concentric)
1:06:55 Rep Tempo
1:08:07 Time of Day
1:10:57 Questions
you forgot 0:18 GAINZ!
this is a $699 class on any of the big certifications, thanks andy!!!!!!
I got here thanks to Andrew Huberman podcast and I became addicted! Incredible amount of information for free! Can't believe this channel has so few subscribers.
Same here!
This channel deserves a million subs
I just realized he only has 57k...like wth! The man is brilliant, people definitely sleeping on it. Hell he's got video's on sleep too!😂
People are not ready for the truth.
@@boblaser7385 My guess is that he doesn't have that many subscribers because he isn't a 9-10/10 on the attractiveness scale and looks mostly average. Unfortunately, that seems to be more important than the info being passed when it comes to popularity on social media platforms, especially when it comes to health and fitness channels.
Doc Galpin is my favorite muscle goblin on the internet. Much love hombre. I will repay you by becoming jacked beyond belief, swole beyond space and time.
SPEED AND EXPLOSIVENESS PLEASE, BEEN A FAN FOR MORE YEARS THAN I REMEMBER, HAVE MADE A LOT OF CHANGES IN MY CLASSES AND PERSONAL TRAINING BASED ON YOUR VIDEOS AND KNOWLEDGE SHARING. WANNA THANK YOU A LOT FOR IT , I OWE A LOT OF LONGEVITY TO YOU . BUT I REALLY NEED A TEDIOUSLY EXPANSIVE SERIES ON SPEED AND POWER. KEEP DOING THE GOOD WORK, A LOT OF THANKS FROM MEXICO FROM A FAILED MARTIAL ARTS INSTRUCTOR.
I would love a series on this also if you haven't made videos already! Especially the effects of hypertrophy on explosiveness and strength. Does hypertrophy/size hurt explosiveness/strength gains?
I'[m a 61-yr-old female-
diagnosed with osteoporosis last year, I've gained 8 lbs of lean muscle mass (2lbs fat) in 6 months thanks to Andy Gilpin's generous contribution to UA-cam (via Huberman). LOVE this guy!! Excellent. Life changing. Thank you thank you thank you.
Andy Galpin - the godfather of UA-cam Sport Science. Thanks for another awesome video sir 👏
Thank you Dr. Galpin for a fantastic series. I watched all three videos in this series , start to finish. I'm a Mechanical Engineer by training, so the subject matter is a bit foreign to me, but I am a firm believer in science and research. I am probably a bit out of the norm for people covered by this type of research as I am 65 years old. I have exercised most of my life, but have only resistance trained on and off for the last 20 years. I would love to see videos dealing specifically with the challenges of gaining strength and muscle mass for older people like me.
Andy, I have watched all 3 parts of this series since yesterday. I really enjoy your content and will certainly watch further videos!
Big love for your work, that was a hell of series, laid base for a future plan like no other resource I've ever seen here, all the best and tanks for all your awesome work
Such a great series of videos. Thank you so much!
You put out the best information in the game and it's so refreshing to see how much you love it. Thank you so much for doing this!
This is a truly exceptional video, Andy! Hugely informative, detailed, yet entertaining.
I've watched this same intro 3 times now, and have zero complaints.
Thank you for these series!
Fantastic listen, learned a lot! Thank you for sharing your knowledge! 🙏🏼
You’re awesome Andy. This video series is so informative and well done. Thank you so much for this free information.
Amazing as always, Thank you so much for this information sir !!!!
Thank you Andy for this content and the effort you put in to create it. Much appreciated man. Learnt a lot and will tweak training accordingly going fwd. Thanks again.
Awesome as always Andy! Thank you :)
Love the series. I learned a ton. I’ll need to rewatch them to totally absorb all of the material.
Thanks a lot Dr Galpin! This was awesome, extremely useful information.
We feel the love and dedication Dr :) and I really appreciate your effort in providing as holistic and thorough view of hypertrophy training! thank you so much. Love from Abu Dhabi
Thank you. I'm 66, 128lb, 5'7 and constant pain. I have titanium c3-c5 hardware. My neurosergion told me I could lift despite the pain. I have been lifting off and on for a year. more off than on and injuring myself. Very frustrating!. I'm glad Andrew Huberman recommended you. Your 3 videos have given me hope. I have followed a lot of so called trainers on UA-cam. I kept giving up due to pain. Between you and Andrew I am determined to try on a consistent basis. My diet is good, however, I'm on to your video's about diet. I'll report back to you in a month or so to give you an update. Thanks again my friend.
Leo
This man deserves so many more views. This is exactly the type of content I've been looking for.
Thank you Andy for a fantastic series. Best on all of youtube even! :)
Amazing content. Thanks for sharing your knowledge to help improve everyone else’s 🙏
Just finished the video, and all 3 parts of the series. Numerous notes were taken. Your passion is inspiring, and your information is at the very top bracket of what I have consumed. Thank you, Andy.
Watched all three and enjoyed every second. First year exercise science student and while some of this is more advanced you make it sound so simple. Thanks for all you do!
Great stuff!!! Thanks for sharing it in a really concise way
This is the best hypertrophy training video on youtube that I've seen in the last six years of home training, and I'm sure I've seen hundreds and hundreds of videos. Cheers from Italy!
awesome vid again. Thanks for the effort
Funny, informatic, with visualizations. God damn it Galpin, your youtube page is a gold mine, i love you
Absolutely amazing Andy! Been watching everything I can get my hands on YT where you teach people about hypotrophy! I love it! Thank you so much for all the content! Greetings from Amsterdam, The Netherlands. Saeed.
Thank you for taking the time to create these videos. With your help, I understood how to train better. You did a good job!
I'm not sure if I have ever received as much useful information in the time that it took to watch these three videos. thank you!
Thanks for all the great work!
Beautiful knowledge! Thanks for sharing.
Amazing content Dr! Took alot of notes. I will definitely try it and report back to you.
Awesome video!! Thank you, Dr. Galpin!!
I first got introduced to your material through the Huberman Podcast and man I am glad. Thank you for your work!
Wow, eye opening video! Thanks for all the info. I've been working out for 8 years and still theese advices boosted my gains by a lot. I can't express my gratitude!
Brilliant. Thanks for your efforts. Love the science.
Great content,
Easy to understand,
Learnt so much from 3 videos.
Thank you so much.
Now I'm a fan of yours, Dr.Galpin...
Thanks Dr Galpin. I completed all three videos. Loved it. As a late comer (age 54) to strength training, I am learning a lot from your videos.
Thank you for the work you are doing and for this series! I’m at the beginning of my weight training journey and I am enjoying learning things I never knew before. So much of this might explain why things have not changed much for me in the last 6 months. Although the strength is improving, that seems to be it. More volume and better recovery time may be needed!
Full appreciation for this , thanks
AWESOME.....WATCHED ALL 3 PARTS!!! THANKS SO VERY MUCH FOR MAKNG IT UNDERSTANDABLE...CAN'T WAIT TO GET BACK IN TO THE GYM.....
I just finished the three videos.
Just want yo say thank you doctor Galpin.
Much love, respect and admiration. Thank you so so so much.🙏🏾 🇲🇽🇲🇽🇲🇽🇲🇽🇲🇽
Hi Andy! already tried something new for the last 3 years, I habe been trainig for 25 yearas (I am 46 now) and it was until I started long tempos (4010, etc) that my body started to make a difference. It is weird to be at my best shapeever now and improving! Thanks forallyou videoa, they are gamechangers!. Oh! and happy new year!
Love your videos! Thank you!
This man is a genius..love him..thanks Andy
I’ve only been consistently weightlifting for about six months, but I have been very actively rock climbing for over twenty years as well mountain biking. I would consider myself an athlete, although not professionally. Your videos have been great at providing a framework of ideas for progression and hypertrophy. Particularly helpful for me have been your suggestions about nutrition and diet and mind/muscle connection. Without those building blocks, sets and reps and weight are built upon a poor foundation. Keep up the good work!
Found your channel (and this series) after listening to 'your' special series at Huberman Lab. You're doing a great job explaining everything hypertrophy related. Keep it up! 👍
Even better if you found him through Huberman and are also an undergraduate at CSUF 😅
Well, Dr. Galphin it seems you have way more than 30 people that follow you! :D Thank you so much for your hard work and willingness to share it with us! And I have to say thank you to Dr. Andrew Huberman, how brought me here, and how shares amazing stuff too.
Great quality content!
Amazing! Thank you so much!
Awesome Dr.Andy Galphin, you nailed it, I have never been to gym my whole life but i started now at age of 38 about a month ago and you are my mentor, so much scientific based knowledge, keep up the good work
49:58 Andy's inner Uncle Chael comes out 😂...
Appreciate the knowledge as always Andy. 🙏
Watched them all!! Time to dial up the volume! and get those GAINZZZZZZZ
Always top notch information without the BS.
Amazing! I watched the 3 videos as I use your videos for brushing up on my fitness coaching skills! I have suggestion: It would be great if you could add the link to the videos you mention or relevant videos so we can go straight to them :)! Keep 'em coming, Dr! :)))))
Wow I just learned so much thanks Andy
Good stuff.
Recently started to have a desire to understand the “why” of weight training. I’ve been researching the best programs and lifts for quite some time and have a pretty good grip on “how” to get bigger, stronger, and faster. I felt that I was time to understand the “why” to help me reach my goals.
Thank you for this research and if you need a lab rat, I’m in.
6’4”, 230lbs, 32 years old, 4 kids, stressful job, passion for strength training.
great work doctor
Love this! will be following more. First seen you on Hubermans lab podcast.
So motivated. Started a career change out of corporate and into personal training - love the material and support. I’m a data nerd so this is orgasmic. Lol. Yes I listened to all three.
Awesome content Dr galpin . You are awesome , love from Bangladesh .
All 3 segments were very informative. Thanks for your time and information. Going to go through them again and see what I missed.
FYI. 53 yrs old male and generally body weight and banded exercises.
Andy,I am 77,trained on and off ,basically from late teens…I think your theories are spot on,along with,even more importantly,your sincerity.your knowledge spectrum is so wide,and you don’t pretend to know things that you DONT know…more people,as a whole,should be as genuine as you…God bless..and thx for all your help…
Awesome series!
Great video! A fantastic source of information, who happens to be a man who was well ahead of the field for years, is late Charles Poliquin. We covered many of these principles when I interned at the PPC 14 years ago. His approach coupled with others - the late Louis Simmons as well - transformed my training. I would intern in the morning and then go to work at another well regarded training facility, and it was like going back in time as the training principles seemed far less advanced.
Andy my man....you are all class bro. Thank you sir.
I would love to see an extensive video series on speed and power like this, they're definitely two regions I lack.
Great video Dr Andy Galpin, time to get yoked until you can tell me how to get quick.
There's a few already up, but I'm absolutely planning more.
THANK YOU FOR EXCELLENT VIDEO,BEATIFUL CONTENT
I watched part 1 and 2! Very interesting!
Thank you so much for this video. You are amazing 🙂
Amazing!!! Thanks a lot
thanks a lot for sharing your knowledge
Dr Galpin and Huberman lab are my main drivers and inspirers on my fitness journey. I quit 10 years smoking, stopped drinking, lost weight, got some muscles and of course keep going. Thank you Andy!
amazing video!
You're officialy my favorite training youtube channel. i would love though to know the science about cardiovascular limitaions in hyprertrophy training and how to mix hypertrophy and conditionning the best way without negatively impact each other. Greetings froms Paris, France, and keep up your amazing fucking work !
I watched part 1, part 2, and Part 3
Wow
Thank You
Absolutly brilliant
Rest intervals. I work at both ends of the spectrum. Long rest periods on straight sets/basic exercises. And LOTS of Rest Pause work.
At times I'm the slowest mover in the Gym and other time the fastest.
As a 60yr.Old bodybuilder and personal trainer, you have helped me %100 Thank you.
This was very informative and I listened in 1 go even though I’ve avoided starting it for months lol. Similar to hyper trophy training which I plan to pursue now based on some of the principals you mentioned. Would try the near to failure rep approach as it seems volume is the key I was missing. Thanks 🙏
This is gold !!!
Thank you for this immensely valuable set of videos.
Your channel deserves a million subs
Shout out to Doc Huberman for sending me here.
great job man (Y) it helped me . Thank you :)
First! :) Finally the wait is over
Andy I have some questions. .
1. The chart at @1:00:55 (RP Checklist) gives extra points for muscle soreness. Schoenfeld has said that soreness is a poor signaler for muscle growth. Why is it included then?
2. The chart at @23:54 "gainz to sets". Is this chart showing a theoretical maximum amount of hypertrophy at a given # of sets on the horizontal axis or does it mean the rate of growth is slower (but continuous) over a given time frame ( that is, 10 sets would get maybe 1.5x the growth rate of 5 sets over a given time frame) ?
2.5. What is the point of diminishing returns on # of sets?
3. Has anyone published age-related recovery rate drop off ?
3.5. Do optimal protein intakes stay constant regardless of age?
4. What do you think of the breathout test for testing recovery (saw this on latest Dr. Huberman video)?
5. Slightly off topic. If one is practicing fine motor skills (guitar, piano) would a recovery day be applicable for muscular recovery?
Thanks for the very informative video!
I cannot understand how someone could dislike your videos. What you are doing is amazing! Thank you.
What is more you were talking about difficulty to determine the volume when doing isolated movements + multi joint movements. However this is still easy because in majority this topic includes people training mostly in the gym, but how about athletes who train their sport + hypertrophy training? How does their regular training could effect hypertrophy training?
Would the mostly used parts in regular training need less volume from hypertrophy training? Or would you need even more volume from hypertrophy training as the muscles which are used more will be adapted to the training they have done? How about accumulated muscle damage?
That video description is looking spicy, especially point number 7.
Extra ghost-pepper spicy
You are my kind of people💪💪💪
Thank You.
Feel like I'm getting to these vids a little late in the game, but damn: The more of Dr. Andy's stuff I watch, the more I wanna go back to school (at age 47.5, no less!) to study this stuff for-reals. Maybe work my way into somebody's lab, do some real research...answer some real questions! In other words, the content is THAT engaging, THAT compelling and THAT motivating. Thank you, Dr. Andy! (And if you're looking for a new [if somewhat aged] grad student to investigate, say, the effects of RE in older athletes, I'd be happy to help. ;)
You did an awesome job with these 3 installments! Things that I will do/try: check my Leucine consumption per meal, try more volume and try not go to failure each working set (this is tough to undo!). There was one important training aspect that I was missing, does it makes sense to implement a form of periodization, like D.U.P. for example? I guess it does, but what does the research say?
I tried exactly what you said and had the best workout. I felt the pump. I did weight that would tax me at 8 left some in reserve. I focused on the muscle worked. My workout flew by.