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

“Strength is the mother quality of all physical qualities.” “Strength is a skill, and, as such, it must be practiced.” “Lift heavy, not hard.” “Anything more than 5 reps is bodybuilding. . . . If you want to be strong, you want to keep your reps at 5 and under.” “If you are training for strength, you want to try and avoid the burn altogether. The b

Training somewhere between experiencing some fatigue

“In order for physiological systems to adapt, they need to be overloaded.” Whether that means hitting the weight room and “lifting heavy things,” pushing yourself to your limits on a stationary bike for a few moments (rinse and repeat), or adding some all-out sprinting to your cardio routine, including anaerobic exercise in your routine is a major

Why is this type of workout so darn effective? The first benefit is that performing reps very slowly has low injury-producing potential. In addition, a recent study coauthored by Dr. McGuff highlights how super-slow resistance training to muscular failure results in the same type of cardiovascular adaptations caused by a long run. These adaptations

resistance-training stimulus effects some degree of adaptation that is largely hormonal.4 Any hormonal effect is very much dependent on that hormone’s being circulated to the appropriate receptor sites.

“How much should I train?” with increasing