Perform with Dr. Andy Galpin - Build Muscle Size, Strength & Power With Science-Backed Programs

Build Muscle Size, Strength & Power With Science-Backed Programs

07/03/24 • 121 min

In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background.

I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity.

This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level.

Access the full show notes for this episode at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

Rhone: https://www.rhone.com/perform

Continuum: https://www.continuum.club/perform

Renaissance Periodization: https://rpstrength.com/pages/perform

Momentous: https://livemomentous.com/perform

Maui Nui Venison: https://mauinuivenison.com/perform

Timestamps

00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power

00:08:09 Importance of Skeletal Muscle

00:10:45 Sponsors: Rhone & Continuum

00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity

00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals

00:22:23 Programs Overview; Progressive Overload, Balance

00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview

00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous

00:36:47 Tool: Hypertrophy Program, Autoregulation

00:43:28 Program Specifics, ABAB Plan

00:50:25 Hypertrophy Program Results

00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart

01:03:21 Sponsor: AG1 & Maui Nui

01:06:09 Block Periodization

01:11:27 Accumulation Phase

01:19:39 Dynamic Warm-Up & Acceleration Development

01:24:49 Speed & Power Development

01:31:52 Day 1 & Weekly Progression

01:37:48 Transmutation Phase

01:45:20 Realization Phase, Overspeed

01:53:24 Program Concepts & Modifications

02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures

Access the full show notes for this episode at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

Rhone: https://www.rhone.com/perform

Continuum: https://www.continuum.club/perform

Renaissance Periodization: https://rpstrength.com/pages/perform

Momentous: https://livemomentous.com/perform

Maui Nui Venison: https://mauinuivenison.com/perform

Timestamps

00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power

00:08:09 Importance of Skeletal Muscle

00:10:45 Sponsors: Rhone & Continuum

00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity

00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals

00:22:23 Programs Overview; Progressive Overload, Balance

00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview

00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous

00:36:47 Tool: Hypertrophy Program, Autoregulation

00:43:28 Program Specifics, ABAB Plan

00:50:25 Hypertrophy Program Results

00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart

01:03:21 Sponsor: AG1 & Maui Nui

01:06:09 Block Periodization

01:11:27 Accumulation Phase

01:19:39 Dynamic Warm-Up & Acceleration Development

01:24:49 Speed & Power Development

01:31:52 Day 1 & Weekly Progression

01:37:48 Transmutation Phase

01:45:20 Realization Phase, Overspeed

01:53:24 Program Concepts & Modifications

02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures

Previous Episode

How to Improve Your VO2 Max & Build Endurance

In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time.

I describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end.

This episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes.

Access the full show notes for this episode at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Vitality Blueprint: https://vitalityblueprint.com/perform

Eight Sleep: https://eightsleep.com/perform

Momentous: https://livemomentous.com/perform

Timestamps

00:00:00 Protocols to Improve VO2 Max

00:03:08 Sponsors: LMNT & Vitality Blueprint

00:06:28 Improve VO2 Max, First Principles

00:10:43 Training Program Framework for Improving VO2 Max

00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program

00:25:34 Sponsors: Eight Sleep & Momentous

00:28:38 Metamorphosis Program: Easy Days

00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4

00:42:25 Week 5; Easy & Moderate Days; Repeats

00:47:25 Higher-Intensity Days, Power Intervals

00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test

00:55:16 Sponsor: AG1

00:56:47 Tool: First Marathon Training Program, Faster in 50

01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases

01:04:36 Phase 1, Day 1

01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators

01:15:21 Phase 2 & Increasing Endurance Training; Peak Week

01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer and Disclosures

Next Episode

How to Enhance Performance With Better Sleep

In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer from chronic suboptimal sleep, the athlete’s sleep paradox, the biochemical reason athletes need more sleep, and the most common sleep disorders affecting athletes.

I explain the importance of optimizing three areas for sleep: duration, quality, and timing. I also discuss how to use sleep extension to improve performance and how to use sleep banking and/or adjust sleep timing during competition training or travel.

I discuss the three I’s (investigate, interpret, intervene) for improving sleep and describe sleep solutions, ranging from free protocols and low-cost wearables to high-precision clinical sleep testing.

Listeners will understand the importance of sleep for performance and how to create a precise, effective sleep program tailored to individual needs and goals for yourself or the athletes you coach.

Access the full show notes for this episode at performpodcast.com.