Perform with Dr. Andy Galpin

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.

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 

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

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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.

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

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

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In this episode, I discuss the essential role of skeletal muscle in health and performance. I explain what skeletal muscle is made of, how it works, and its role as an integral organ system for physical and mental health. I explain how to focus on skeletal muscle quantity (total muscle) and muscle quality (functionality, speed, power, strength) to ensure you function and perform at the highest levels.

I explain the difference between slow- and fast-twitch muscle fibers and why skeletal muscle is uniquely adaptable to exercise, nutrition, and lifestyle factors. I also explain why resistance training becomes increasingly critical for healthy aging and disease prevention.

I explain how to use the "Three Is" of investigate, interpret, and intervene to determine if you have enough muscle, if it's functioning well, and protocols to improve muscle quality and quantity. Listeners of this episode will understand why skeletal muscle is so essential to care for and how to enhance muscle quantity and quality to optimize physiology, performance, and longevity.

Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.

AG1: https://drinkag1.com/perform 

Absolute Rest: https://www.absoluterest.com/perform

Momentous: https://livemomentous.com/perform

David: https://davidprotein.com/perform 

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

00:00:00 Skeletal Muscle

00:04:06 Sponsors: Absolute Rest & Momentous

00:07:20 Quantity & Quality; Organ System; Health & Performance

00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types

00:15:46 What is Muscle?, Muscle Fibers, Tendon

00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age

00:24:03 Myonuclei & Adaptability

00:26:27 Muscle Fiber Types, Variable Muscle Functions

00:32:24 Fiber Type & Lifestyle Factors

00:34:54 Sponsors: David Protein & AG1

00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units

00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality

00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)

00:56:21 FFMI, Elite Athletes, Muscle Mass

01:00:59 Muscle Asymmetry; Too Much Muscle Possible?

01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles

01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule

01:15:27 Sponsors: Maui Nui & Renaissance Periodization

01:17:51 Investigate: Muscle Quality & 4 Movement Principles

01:23:34 Muscle Quality & 3 Performance Principles

01:26:42 Interpret: Muscle Speed, Age

01:32:45 Muscle Power, Vertical Jump, Broad Jump

01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength

01:44:05 Increasing Strength, Improve Health & Longevity

01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule

01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures

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In this episode, I discuss the critical importance of building a strong heart and how to do it. I explain why the human body needs to breathe, the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. I explain how the heart functions, what determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types.

I explain how to use the ‘Three I’s’ (investigate, interpret, intervene) to assess and improve your cardiovascular fitness. I explain what VO2 max is (and other related metrics, e.g., heart rate variability), describe ranges based on age and elite performance, and discuss exercise regimens to improve VO2 max.

Listeners of this episode will understand why cardiovascular health is vital for performance and overall health and learn a series of actionable tools to improve their cardiovascular fitness.

Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.

AG1: https://drinkag1.com/perform 

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

Rhone: https://rhone.com/perform 

Momentous: https://www.livemomentous.com/perform

LMNT: https://drinklmnt.com/perform 

00:00:00 Heart

00:02:48 Sponsors: Vitality Blueprint & Rhone

00:06:20 Muscle Types

00:08:47 VO2 max, Health & Mortality

00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality

00:24:16 Sponsor: AG1

00:25:47 Disease, Health & Mortality

00:28:55 Cardiac Muscle & Heart

00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages

00:42:46 Pacemakers & Heart Rate, Vagus Nerve

00:49:28 Why Doesn’t the Heart Get Sore?

00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output

00:58:14 Heart Rate Variability

01:01:34 Sponsors: Momentous & LMNT

01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate

01:12:30 Respiratory Rate & Stress

01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max

01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges

01:22:09 Tool: Interpretation: VO2 Max & Ranges

01:29:38 Athletes & Highest VO2 Max Scores

01:34:46 Elite Athletes & Context for VO2 Max Scores

01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle

01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency

01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

This is Perform with Dr. Andy Galpin. 

I'm Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton.

With this podcast, my goal is to help you better understand and maximize your own physical performance, leveraging my two decades of experience with top-tier performers, including Olympians and world champions across numerous sports. We'll discuss a range of advanced tools, technologies, and strategies, striking a balance between the forefront of scientific research and simple solutions.

The way we'll do that is by covering what I call the "3 I's". For every topic, we'll explore how to 1) Investigate (i.e., measure), 2) Interpret (i.e., what's good, bad), and 3) Intervene (i.e., change). We'll do this from the lens of high performance, letting you enhance your abilities from good to great.           

In the upcoming episodes of Season 1, we'll explore topics like the science of muscle development, how to build endurance, the role of sleep and recovery in high performance, and how to create training programs for strength, improving VO2 Max and cardiovascular health, growing muscle and much more.  

I'll share actionable insights ("do's and don'ts") and I'll discuss the effectiveness of various supplements, training equipment, and technology in elevating mental and physical performance.

While not all of us are elite athletes, myself included, there are many lessons and tools that we can glean from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like an athlete. 

Stay tuned for Season 1, launching in Summer 2024.

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