Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

Beta alanine delays the build up of acid → before exercise.

Creatine Monohydrate: best supplement.

Sodium Bicarbonate can help you better regulate your pH levels, which is the main signal for fatigue. Energy production increases acidity as a side effect. You could do that with baking soda (roughly half a spoon dissolved in water). It increase the alkaline levels → during exercise.

Muscular endurance is about maintaining joint stability when you do something fast or heavy. Joint pain mostly is a sign of missing muscular endurance.

Once a week get to max heart rate. In the best case 4-8 bouts. 2 times a week into 80-90% of max heart rate for 2-6 minutes with 2-4 minutes of rest.

Include a down regulation after your workouts (longer exhale). 5 min after workouts (e.g. in the shower), 1 min after important parts of your workouts.

If you do not make progress, your mental representation is likely off. First help people to get aware of the muscle (can they flex it to the point of hurting?). Breaking the movement down and doing eccentric or isometric movements can help you with focusing on the specific muscle you want to engage.

The intent to move fast or to move large weights have more effect than the actual movement itself. Internal representation „I will move as fast as possible.“ Similar is to imagine more flexion during biceps curls.

### Hypertrophy5-30 reps best to failure, 72 hours break, 3-5 sets, 3 min break. How: metabolic stress (do you have a pump post workout), mechanical tension (do you feel the muscle working under tension), muscular damage (muscle ache). 1 of three is enough. You optimally want a 5/10 on all, 7/10 if you focus on one particular aspect. High reps max ... See more