Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65
Main Takeaways
Fitness has few basic concepts but many methods.
The nine main concepts of training are skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic power, VO2 max, and long-endurance.
Progressive overload is necessary for adaptation, and it can be achieved through adding weights, repetitions, frequency, or varying complexity of movement.
Modifiable variables that determine the outcome of movements or exercises are choice, intensity, volume, rest intervals, progression, and frequency.
The exercise itself does not determine the adaptation; instead, the application of the exercise, such as sets, rest, and rep range, is essential.
Exercise choice is important for getting stronger, and it is better to choose technically easier exercises if you are a novice or without a coach.
Intensity is the percentage of 1 rep max or percentage of heart rate or VO2 max.
Soreness is a poor proxy for exercise quality, and stress is required for adaptation.
Strength training can be achieved through choosing exercises that take you through the full range of motion, maintaining good form, and creating balance between movement areas.
Hypertrophy training is achieved by working to a muscular failure somewhere between 5-30 reps and resting 48-72 hours.
