The key takeaways include: 1. **Nine Core Adaptations**: Training can lead to nine distinct adaptations - skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic power, aerobic capacity (V2 Max), and long-duration endurance. 2. **Progressive Overload**: Essential for improvement in any training category. It involves gradually increasing the difficulty of the workout through various methods like more weight, repetitions, frequency, or complexity. 3. **Modifiable Variables in Training**: - **Exercise Choice**: Selecting appropriate exercises for targeted muscle groups and desired outcomes. - **Intensity**: Defined as a percentage of one's maximum capacity (e.g., one-rep max or maximum heart rate). - **Volume**: Total work done, calculated as sets multiplied by repetitions. - **Rest Intervals**: Time taken between sets. - **Frequency**: How often exercises or training sessions are performed. 4. **Exercise Application Over Choice**: The way an exercise is executed (sets, reps, rest intervals) is more crucial for achieving the desired adaptation than the exercise choice itself. 5. **Beginner-Friendly Approaches**: Simpler exercises with lower technical complexity are recommended for beginners to ensure safety and effectiveness. 6. **Soreness is Not a Success Metric**: Soreness should not be used as a primary indicator of workout effectiveness. Moderate soreness is acceptable, but excessive soreness can hinder training frequency and progress. 7. **Balancing Training Elements**: Understanding and manipulating these principles and variables is key to achieving specific fitness goals while avoiding overtraining and ensuring consistent progress. 8. **Specificity of Training Goals**: Different training goals (strength, hypertrophy, endurance, etc.) require different approaches and manipulations of the modifiable variables. 9. **Individualized Training Plans**: Training plans should be tailored to individual needs, capabilities, and goals, considering factors like experience level and personal preferences.
Dr Andy this is an awesome video and I thank you for doing it. Most of my powerlifting experience came from the early 90s and you're hitting on a lot of things that I'm already doing. I'm in a weight class but I need to get stronger so gaining size isn't going to work. Manipulating the variables, I love doing that. I'm so happy you have so much great content, this video was a refresher and also showed me after decades these methods are still on point.
At 12:00 it's probably very important to differentiate between muscle soreness and muscle pain. The difference between DOMS due to say trying a new exercise at too high a volume vs a grade 2 or 3 muscle injury or tendon problem due to incorrect technique.
I would love to hear dr Galpin talk about how to counter muscle loss in muscular diseases which mean your muscle "wears off" when used, like in type 6 myofibrillar myopathy or Duchenne muscular dystrophy.
I believe he's started that he doesn't do anything with disease, he simply helps athlete's, people who are already in a good state, to get even better. I'm sure there is another who would specialize in that field though.
Unrelated question and content idea: I'd love to hear a practical breakdown of how to use breathing gears and what they are. I've heard you say somewhere that you're a fan of them more than heart rate zones, and the running, Art of Breath guy who I cant remember his name right now I find it very difficult to learn from, and it's hard to find him really explaining breathing gears very well anywhere.
ohh, can you not do something specific for cyclists? 😍I have hard time to translate all of this informations and adapt this to a training week without missing time on the bike. can I do for example different training ON the bike to gain strength? or is it already enough strength I gain from for example interval training on the bike? I believe its still more endurance? I am getting on a 1-2h ride 4-5 times a week (switching between Z2 and Interval) plus one long endurance training every week of 100-160km. I do one 40 min upper body workout - but I am wondering if thats enough to be really healthy? am I missing strength training and should consider do less biking and more gym?
please make a video about power and each and every thing related to it like how to train it should we do plyo or olympic lifting or loaded jumps or all three if yes then how to do it tell each and everything about power
My ass is really sore and I don’t even know why 😆😁 I worked my deltoids yesterday. I think that’s it 🤔 I need a workout journal. How many days does it take before you feel the soreness after a workout? Does this change like with age or with a woman’s time of the month or in her life in her hormonal cycle?
No wonder why most people are still soo confused about the whole matter aand more after getting advice for people like you, though I know how good it's for the business right?
Love you Andy but too complicated with too much jargon. Beginners (0-2yrs generally) need to focus on form to be better coordinated… so lower weight higher reps. Think full body days 3x weekly. Intermediates (2-5years generally) can now go heavier because they’re coordinated and can dig deeper (CNS). Think 2 upper body days and 2 lower body days weekly. Advanced (8-10years plus) have now earned the right to focus on a pattern per day… push, pull, squat, hinge (deadlift or hip thrust variations), lunge and core. With this in mind….. 1. Pick the specific exercises that’ll target what you want. If you want pecs you gotta bench 2. Make it harder each week by adding 5-10% of weight, reps. 3. Change the exercises every 4-6 weeks (muscle confusion ) 4. Rest and recover (hydration, protein intake and sleep 7-9 hours) and BELIEVE THAT YOURE GROWING AND GETTING STRONGER….. And finally…. Wait…. And wait…. And wait…. And after 4-6 weeks you’ll start to see it. My clients pay $140 an hour for me to walk them through this. Happy new year fellas!
Let me pick one myth: "Volume is reps and sets" he says NO! - It's time under meaningful load. Will you say that 5 reps of low speed (5 sec up and 5 sec down) will be lower vulume that 10 quick reps at one sec speed. Come on, use logic sense...
ohh, can you not do something specific for cyclists? 😍I have hard time to translate all of this informations and adapt this to a training week without missing time on the bike. can I do for example different training ON the bike to gain strength? or is it already enough strength I gain from for example interval training on the bike? I believe its still more endurance? I am getting on a 1-2h ride 4-5 times a week (switching between Z2 and Interval) plus one long endurance training every week of 100-160km. I do one 40 min upper body workout - but I am wondering if thats enough to be really healthy? am I missing strength training and should consider do less biking and more gym?
If you’re a dedicated cyclist and your main form of exercise is riding your bike, focus on that and don’t worry about what these guys are saying. Specificity of training is what gets results in any particular discipline.
The key takeaways include:
1. **Nine Core Adaptations**: Training can lead to nine distinct adaptations - skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic power, aerobic capacity (V2 Max), and long-duration endurance.
2. **Progressive Overload**: Essential for improvement in any training category. It involves gradually increasing the difficulty of the workout through various methods like more weight, repetitions, frequency, or complexity.
3. **Modifiable Variables in Training**:
- **Exercise Choice**: Selecting appropriate exercises for targeted muscle groups and desired outcomes.
- **Intensity**: Defined as a percentage of one's maximum capacity (e.g., one-rep max or maximum heart rate).
- **Volume**: Total work done, calculated as sets multiplied by repetitions.
- **Rest Intervals**: Time taken between sets.
- **Frequency**: How often exercises or training sessions are performed.
4. **Exercise Application Over Choice**: The way an exercise is executed (sets, reps, rest intervals) is more crucial for achieving the desired adaptation than the exercise choice itself.
5. **Beginner-Friendly Approaches**: Simpler exercises with lower technical complexity are recommended for beginners to ensure safety and effectiveness.
6. **Soreness is Not a Success Metric**: Soreness should not be used as a primary indicator of workout effectiveness. Moderate soreness is acceptable, but excessive soreness can hinder training frequency and progress.
7. **Balancing Training Elements**: Understanding and manipulating these principles and variables is key to achieving specific fitness goals while avoiding overtraining and ensuring consistent progress.
8. **Specificity of Training Goals**: Different training goals (strength, hypertrophy, endurance, etc.) require different approaches and manipulations of the modifiable variables.
9. **Individualized Training Plans**: Training plans should be tailored to individual needs, capabilities, and goals, considering factors like experience level and personal preferences.
Finding Dr Galpin on Huberman has been transformative to my knowledge and training. 3-5 protocol is amazing.
Easily the most underrated channel
💯
No question
My fav 6 part series of 2023! Thank you both!!!❤ More this year please! 🙏
I learned so much from the last podcast series. Thanks a lot for sharing valuable knowledge with us
Dr Andy this is an awesome video and I thank you for doing it. Most of my powerlifting experience came from the early 90s and you're hitting on a lot of things that I'm already doing. I'm in a weight class but I need to get stronger so gaining size isn't going to work. Manipulating the variables, I love doing that.
I'm so happy you have so much great content, this video was a refresher and also showed me after decades these methods are still on point.
Andy is a great guest. Thanks to both of you
At 12:00 it's probably very important to differentiate between muscle soreness and muscle pain. The difference between DOMS due to say trying a new exercise at too high a volume vs a grade 2 or 3 muscle injury or tendon problem due to incorrect technique.
Thank you.
Muscle soreness info was great!
Would love to know the results of the studies about fasting you mentioned on the podcast
Great. Thanks
“Strike me down, and I will become more powerful than you could possibly imagine.”
- Dr. Andy Galpin
Would mobility be a function of skill?
Have you written a book? I need all these top videos in writing without taking notes.
Thank you 🙏🏽
Informative.
I would love to hear dr Galpin talk about how to counter muscle loss in muscular diseases which mean your muscle "wears off" when used, like in type 6 myofibrillar myopathy or Duchenne muscular dystrophy.
Hmb I’ve herd can help
Trt/hrt maybe?
I believe he's started that he doesn't do anything with disease, he simply helps athlete's, people who are already in a good state, to get even better. I'm sure there is another who would specialize in that field though.
Unrelated question and content idea: I'd love to hear a practical breakdown of how to use breathing gears and what they are. I've heard you say somewhere that you're a fan of them more than heart rate zones, and the running, Art of Breath guy who I cant remember his name right now I find it very difficult to learn from, and it's hard to find him really explaining breathing gears very well anywhere.
As a basketball coach, how do I get my players to be in amazing shape?
ohh, can you not do something specific for cyclists? 😍I have hard time to translate all of this informations and adapt this to a training week without missing time on the bike. can I do for example different training ON the bike to gain strength? or is it already enough strength I gain from for example interval training on the bike? I believe its still more endurance?
I am getting on a 1-2h ride 4-5 times a week (switching between Z2 and Interval) plus one long endurance training every week of 100-160km. I do one 40 min upper body workout - but I am wondering if thats enough to be really healthy? am I missing strength training and should consider do less biking and more gym?
please make a video about power and each and every thing related to it like how to train it should we do plyo or olympic lifting or loaded jumps or all three if yes then how to do it tell each and everything about power
I assume this is older than the series that was uploaded last year. Good stuff anyway.
My ass is really sore and I don’t even know why 😆😁 I worked my deltoids yesterday. I think that’s it 🤔 I need a workout journal. How many days does it take before you feel the soreness after a workout? Does this change like with age or with a woman’s time of the month or in her life in her hormonal cycle?
13:22 Are athletes truly improving, or is the pool of athletes steadily approaching the ideal powerlifting phenotype? 🧐
No wonder why most people are still soo confused about the whole matter aand more after getting advice for people like you, though I know how good it's for the business right?
❤❤
Sharing decades old information like it’s some kind of revelation…FFS 🤦♂️
Maybe his brain has muscles
Love you Andy but too complicated with too much jargon.
Beginners (0-2yrs generally) need to focus on form to be better coordinated… so lower weight higher reps. Think full body days 3x weekly.
Intermediates (2-5years generally) can now go heavier because they’re coordinated and can dig deeper (CNS). Think 2 upper body days and 2 lower body days weekly.
Advanced (8-10years plus) have now earned the right to focus on a pattern per day… push, pull, squat, hinge (deadlift or hip thrust variations), lunge and core.
With this in mind…..
1. Pick the specific exercises that’ll target what you want. If you want pecs you gotta bench
2. Make it harder each week by adding 5-10% of weight, reps.
3. Change the exercises every 4-6 weeks (muscle confusion )
4. Rest and recover (hydration, protein intake and sleep 7-9 hours) and BELIEVE THAT YOURE GROWING AND GETTING STRONGER…..
And finally…. Wait…. And wait…. And wait…. And after 4-6 weeks you’ll start to see it. My clients pay $140 an hour for me to walk them through this. Happy new year fellas!
80% of what this joke is talking about is bulshit. A ton of misunderstood concepts, jesus....
Let me pick one myth: "Volume is reps and sets" he says
NO! - It's time under meaningful load.
Will you say that 5 reps of low speed (5 sec up and 5 sec down) will be lower vulume that 10 quick reps at one sec speed.
Come on, use logic sense...
It’s Dan and me. Not Dan and I.
my nigga and me
If Dr. Andy is so smart then why doesn't he have the muscles to prove it?
It's he is not a bodybuilder 😊
He’s a scientist, not a bro.
ohh, can you not do something specific for cyclists? 😍I have hard time to translate all of this informations and adapt this to a training week without missing time on the bike. can I do for example different training ON the bike to gain strength? or is it already enough strength I gain from for example interval training on the bike? I believe its still more endurance?
I am getting on a 1-2h ride 4-5 times a week (switching between Z2 and Interval) plus one long endurance training every week of 100-160km. I do one 40 min upper body workout - but I am wondering if thats enough to be really healthy? am I missing strength training and should consider do less biking and more gym?
If you’re a dedicated cyclist and your main form of exercise is riding your bike, focus on that and don’t worry about what these guys are saying.
Specificity of training is what gets results in any particular discipline.