GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Episode 110
Main Takeaways
Resistance exercise and strength training combat neuromuscular aging, which is the number one way to maintain independent living, according to Dr. Andy Galpin.
Muscle loss occurs at a rate of about 1% every year after the age of 40, but you lose 2-4% of strength and 8-10% of power.
Training for strength and hypertrophy is a way to keep the nervous system healthy and young, according to Dr. Andrew Huberman.
Strength training can be started at any age, and you can maintain high-quality muscle.
A significant fraction of the brain is dedicated to movement.
Strength training provides quick results with noticeable changes in just 4-6 weeks, making it addictive and easy to adhere to.
Hypertrophy training increases the size of the muscle, while strength training creates more force across the muscle or muscle group.
Muscle memory makes it possible to regain muscle faster after a period of not training.
For any training program to work, it is essential to prioritize adherence, progressive overload, individualization, and choosing an appropriate target.
Specificity training suggests that the most crucial factor in improving strength is spending time training in exactly the same circumstances in which you'll perform, and it's not necessary to go to failure to see strength gains.
