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

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.

Laws of strength and conditioning:1. Progressive Overload: At whatever you want to improve at, you need to progressively overload. Adaptation is a byproduct of stress (more reps, load, higher complexity, shorter time frame,…)2. Exercises themselves do not determine adaptation. The application (sets, reps, load, time) determine it. This precedes the... See more

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.

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.

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

### 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.

Creatine Monohydrate: best supplement.

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