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

A lot of those have carry over or have a functional relationship.

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

### Strength2-4 min Rest, 3-5 reps, 3-5 working sets, work yourself up to it. You can work different muscle groups to cut down rest time. The main driver is intensity. You can do strength training every single day. Best is 2 times per week per muscle group.

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.

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.

9 different adaptations of training:- Skill- Speed- Power- Strength- Hypertrophy (main driver: volume).- Muscular Endurance- Anaerobic Endurance / Power- VO2 Mac endurance- Aerobic Endurance

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.

My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechan... See more

Creatine Monohydrate: best supplement.