How to Build Muscular Strength & Power | Dr. Andy Galpin & Dr. Andrew Huberman
Summary
TLDRThis video script offers a comprehensive guide to crafting an effective power and strength training program. It emphasizes the importance of selecting compound movements over muscle groups, arranging exercises in a specific order to maximize freshness and neurological demand, and managing volume and intensity wisely. The script also touches on the practicality of supersetting, the flexibility in training frequency, and the necessity for progression and recovery. It provides actionable insights for those seeking to enhance their physical performance safely and efficiently.
Takeaways
- 🏋️ Compound Movements: For strength and power training, focus on selecting compound movements that engage multiple joints and muscle groups, rather than isolation exercises.
- 🔄 Exercise Selection: Emphasize movements over specific muscles, targeting patterns like explosive hip extension, pushing, pulling, and rotation for overall health and performance.
- 💥 Quality Over Quantity: Prioritize the quality of exercises, especially for power and strength, by performing them at the beginning of a workout when you are fresh and neurologically ready.
- 🚫 Avoid Fatigue: Do not perform fatiguing exercises before power and strength training to prevent compromised performance and practice of getting slower.
- 🔄 Exercise Order: Start workouts with the most neurologically demanding exercises to maximize strength and power development.
- 🔢 Volume and Intensity: For both power and strength training, volume can range from 3 to 20 sets per workout, with intensity being a key factor for progression.
- 🕒 Rest Intervals: Longer rest intervals (3-5 minutes) are recommended for maximizing strength adaptations, though shorter intervals can be used for practicality.
- 🔄 Supersetting: While supersetting can save time, it may slightly reduce strength performance, so it's a trade-off between time efficiency and training quality.
- 🔄 Frequency: Power and strength training can be done frequently, with speed and power exercises potentially done multiple times a day, depending on recovery.
- 🔄 Progression: Implement a gradual increase in intensity (3-5% per week) and volume (up to 5% per week) over a period of 5-8 weeks, followed by a deload or recovery week.
- ⚠️ Recovery Consideration: Be cautious with adding extra exercises or supersetting, as it may interfere with recovery, especially when pushing for maximum strength gains.
Q & A
What is the primary focus of exercise selection in a power and strength training program?
-The primary focus of exercise selection in a power and strength training program is on compound movements rather than individual muscle groups. It's about choosing movements that involve multiple joints and complex patterns, such as explosive hip extension, pushing, pulling, and rotational movements.
Why is it important to prioritize compound movements over isolation exercises in strength and power training?
-Compound movements are important in strength and power training because they engage multiple muscle groups and joints, allowing for better overall development and functional strength. Isolation exercises, like tricep kickbacks, are less common in maximum strength training as they don't provide the same benefits for power and strength gains.
Can you give an example of a compound movement that is beneficial for power and strength training?
-Examples of compound movements beneficial for power and strength training include exercises like the bench press or shoulder press for pushing movements, rows or chins for pulling movements, and squats or deadlifts for hinge movements.
What is the significance of exercise order in a power and strength training session?
-Exercise order is significant because power and strength exercises should be performed when the individual is fresh to maximize quality and neurological demand. These exercises should be done at the beginning of a workout session to avoid fatigue, which can compromise performance and recovery.
Why should power and strength exercises be done before any other types of training like cardiovascular training?
-Power and strength exercises should be done before any other types of training to prevent fatigue from other activities from interfering with the performance of these high-quality, neurologically demanding movements. Fatigue can lead to slower movements and compromised form, which is counterproductive for strength and power development.
What is the general volume range recommended for power and strength training per workout?
-The general volume range recommended for power and strength training per workout is 3 to 20 sets. However, going beyond 5 sets in a single workout is less common and should be approached with caution to avoid overtraining and fatigue.
How does the risk of interference from additional exercises affect the effectiveness of power and strength training?
-The risk of interference from additional exercises, such as hypertrophy-focused exercises or cardiovascular training, can introduce fatigue and potentially compromise the recovery and effectiveness of power and strength training. It's important to balance additional training with adequate rest to prevent negative impacts on performance.
What is the recommended rest period between sets when training for maximum strength?
-When training for maximum strength, a rest period of 3 to 5 minutes between sets is recommended to allow for adequate recovery and to maintain the quality of the exercise performance.
How does supersetting affect strength and power training outcomes?
-Supersetting, or performing two exercises back-to-back with little rest, can reduce the time spent in the gym but may also lead to a decrease in strength performance compared to non-superset training. It's a trade-off between time efficiency and the potential loss of strength gains.
What is the recommended progression strategy for a power and strength training program?
-The recommended progression strategy for a power and strength training program is to increase intensity by 3 to 5 percent per week and volume by up to 5 percent per week. It's also advised to have a deload or recovery week after about 5 to 8 weeks of training to prevent overtraining and promote recovery.
How often can power and strength training be performed without negatively impacting recovery?
-Power and strength training can be performed multiple times a day or almost every day, depending on the individual's recovery capabilities. However, maximum sprinting speed should be approached with caution due to the risk of injury, especially to the hamstrings.
Outlines
🏋️♂️ Power and Strength Training Variables
This paragraph discusses the general parameters for an excellent power and strength training program. It emphasizes the importance of selecting compound movements over muscle group-focused exercises, as compound movements are more beneficial for power and strength development. The paragraph also highlights the significance of exercise order, suggesting that power and strength exercises should be performed at the beginning of a workout when the individual is fresh to maximize performance and neurological demand. Additionally, it touches on the concept of modifiable variables in training, such as exercise choice, and provides examples of exercises for different movement patterns like push, pull, and rotational movements.
📈 Training Volume, Intensity, and Progression
The second paragraph delves into the specifics of training volume and intensity for power and strength programs. It mentions that the volume can range from 3 to 20 sets per workout, with 3 to 5 sets being a common starting point. The paragraph also addresses the potential for increased volume in special cases and the importance of not interfering with the recovery process. It discusses the idea of supersetting exercises and its impact on strength gains, suggesting that while it can save time, it may slightly reduce strength performance. The paragraph concludes with advice on training frequency and progression, recommending gradual increases in intensity and volume, and the incorporation of deload weeks to prevent overtraining.
🔄 Training Frequency and Recovery Considerations
The final paragraph focuses on the frequency of training for power and strength and the importance of recovery. It suggests that training frequency can be as high as desired, depending on an individual's recovery capabilities. The paragraph notes that while maximum strength training may require more recovery time, power training can be performed more frequently. It also cautions against the risks of fatigue and damage to muscles when training at high intensities, especially for maximum sprinting speed. The paragraph wraps up with a discussion on progression, recommending a gradual increase in intensity and volume, and the use of deload weeks to maintain training effectiveness and prevent overtraining.
Mindmap
Keywords
💡Compound Movements
💡Exercise Selection
💡Movement Patterns
💡Exercise Order
💡Volume and Intensity
💡Frequency
💡Progression
💡Fatigue
💡Supersetting
💡Rest Intervals
💡Deload
Highlights
Choice of exercises is crucial for power and strength training, focusing on compound movements rather than individual muscle groups.
Exercise selection should prioritize movement patterns like explosive hip extension, pushing, pulling, and rotation for overall health and wellness.
A balanced approach to training includes a mix of upper and lower body movements, as well as rotational exercises to avoid neglecting any movement pattern.
Quality rotational movements can be performed using a cable machine, mimicking actions like swinging a golf club or hitting a baseball bat.
Medicine ball throws are suggested as an effective rotational exercise for power and strength training.
Exercise order is important; power and strength exercises should be done at the beginning of a workout when fresh to avoid fatigue.
Volume and intensity are key variables in training, with a range of 3 to 20 sets recommended per workout for both power and strength.
The risk of interference from fatigue is minimal for power and strength training, allowing for additional exercises like hypertrophy work after the main workout.
Supersetting can reduce workout time but may compromise strength gains by up to 5% due to reduced rest periods.
Push-pull supersetting can be effective but may not be practical in a busy gym environment due to equipment sharing and rest time variability.
Frequency of training can be high for power and strength, with multiple sessions per day possible depending on recovery and exercise intensity.
Maximum sprinting speed requires caution to prevent hamstring injuries, especially for fast athletes.
Progression in training should involve a gradual increase in intensity and volume, with a recommended deload or recovery week every 5 to 8 weeks.
The relationship between soreness and recovery is complex and should be considered when planning training frequency and intensity.
Practical considerations for training, such as gym availability and personal goals, should influence the choice between supersetting and traditional rest periods.
For those close to competition or aiming for a new personal record, minimizing interference and maximizing strength gains is paramount, suggesting longer rest periods.
The importance of maintaining a balance between practical training adjustments and the pursuit of optimal strength and power gains is emphasized.
Transcripts
can we just get a brief recap of the
general parameters for an excellent
power and strength training program okay
let me hit you with these rapid fire and
then you can maybe come and ask
questions along that remember those
modifiable variables okay so let's go
through them in order and then what they
mean specifically for power versus
strength so modifiable variable number
one is called choice so which exercises
do I select for strength in general for
power or speed or strength we want to
select compound movements you don't
often see people doing maximum strength
work for like a tricep Kickback right
it's typically multiple joint movements
and typically complex
um movements
in selecting these compound movements we
generally want to actually think about
exercise selection of movements rather
than muscle groups so this is an
important distinction because we'll see
this is a different answer when we get
to hypertrophy what I mean by that is
when we think about again strength
training we tend to think about
bodybuilding Concepts we go to the gym
and we do things like I got to make sure
I get my chest today and I got to make
sure I get my hamstrings and now you're
selecting exercises based on a muscle
you want to work for strength
development and power we want to think
about movements rather than individual
muscle groups so there should be like
things like I need to train explosive
hip extension which is like a a vertical
jump or something like that I I want to
train pushing or pulling movements or I
want to attain road trip I want to train
rotation which is a whole area we
haven't gotten into which is very
important for overall health and
wellness and Longevity so we want to
select big movements by the muscle the
movement patterns that we want to
introduce and we just want to select a
reasonable balance between these I don't
care what the exact ratio is you just
don't want to go an entire six months
without doing anything in this
rotational area or an entire you know
eight to ten weeks without doing
something
that's a lower body hinge right so any
number of examples there so just think
about the rough movement patterns upper
and lower push and pull and then some
sort of rotation that puts you in a
pretty good spot if you're using three
by five method and you're going to pick
as little as three exercises just pick
one from each one of those groups pick a
rotation
pick a push and pick a pull
I can easily think of a pushing a pull
um so for example bench press or
shoulder press sure row or chin for pull
and then squat or deadlift for hinge yep
what would be a good example of a
quality rotational movement yep so
anytime
um you can use a cable machine like at
the gym and you can do it's kind of hard
to describe this exercise but basically
you're going to stand facing the cable
and you're going to pull it towards
yourself and then rotate like you're
pivoting like your either swing angle
golf club or hitting a baseball bat so
you're facing One Direction I'm facing
you right now I'm pulling the cable
towards myself and then I'm going to
spin do a 180 degree pivot and face
exactly away from you when I finish and
then return it back to that same spot so
that's a rotation great we will provide
a link to an example of that that you
consider a quality example a medicine
ball throw any number of things like
this are a great rotational exercise all
right so we select our exercises based
on that we generally then okay because
that that is the case we don't worry
about things like eccentric versus
concentric because you're deadly doing a
whole body athletic movement right which
The Eccentric concentric portion is
going to be folded into that you really
can't separate them out all right so
that's exercise Choice our first
variable the next one is exercise order
so because that everything driving power
and strength is quality based you want
to do these at the beginning of your
workout you would not want to do
anything fatiguing before this so no
cardiovascular training no other
repetition to failure stuff if you do
those before and now you're slower all
you've done is practice getting slower
and and so these need to be done when
you're fresh you also need to do them
when you're very fresh because they're
the most neurologically demanding
they're complicated they tend to have
multiple steps and they're often in
multiple planes and coordination is a
difficult thing and if you're trying to
do all that at maximum speed your
nervous system needs to be tremendously
fresh and so any amount of fatigue here
is only going to compromise the results
um to kind of recap that one of the
major mistakes when training for
strength and especially power is people
worry way too much about fatigue those
things should not be part of the
equation in fact if they are that's a
very good sign you're not doing this
correctly right these are non-fatiguing
movements especially speed and Power
so Choice order is next
um the next one after that is volume and
we sort of hit volume and intensity
which is the other one we talked about
that the volume is basically identical
between power and strength the the
general number we're going to look at
here is something like 3 to 20 sets
total per workout per workout
um but that would be like 20 would be
a little bit of a special case now three
to five is what I told you earlier right
I'm just saying like sometimes you can
actually go quite higher in this cases
but that's the general range and once
somebody finishes the three by five
workout for power or strength if they
decide they want to throw in some calf
raises and curls and totally a forearm
work or a little bit of jogging on the
treadmill or something that's okay
absolutely there is you have very little
risk of interference
for things like speed and Power
strength you have a little bit of a risk
only because now you're introducing
fatigue which if you're really pushing
strength that might compromise your
recovery uh I could imagine doing the
three to five routine for strength or
for power and then somebody finishing up
with
um 10 or 15 minutes of hypertrophy arm
work and then being very seriously
compromised if they try and come in the
next day or even the next day correct
and do those big compound movements for
Speed and power that's right not just
because they're sore but the muscles may
actually still be damaged and I know
later we're going to talk about the
um somewhat tenuous relationship between
soreness and Recovery yeah yep so that
that's a that's a really nice uh
heuristic to pay attention to is you can
but just be careful
Energy starts to matter at that point if
you're really truly trying to maximize
strength
you would do nothing at all outside of
that training if you're just like I kind
of want to get stronger and some other
things and you're willing to lose
strength you know five percent of your
strength gains then you're totally fine
um the same can be said by the way for
supersetting so supersetting is an idea
that says like wait a minute you're
telling me dude I gotta take five
minutes in between each set well that's
not so much a problem nowadays with
phone with um smartphones because people
are filling their intercept intervals
with social media and texting correct
you don't really have to go that long in
fact there was actually a study that
came out in the last month that showed
you know like really two minutes is
probably sufficient for most people
having said that if you really are
trying to push maximum strength
adaptations like three to five is very
very reasonable
um your those training sessions are long
cause you have to take you're spending
more time not doing anything
then you are doing something but you're
trying to maximize quality so that's
just sort of like part and parcel if
you're not super worried about it you
can actually do super setting which is
let's imagine again you're going to do
some some lunges and while your legs are
resting doing their three to five
minutes you can go over and do an upper
body row or pull
and when your upper body is resting
you're going back to legs so that really
Cuts your time in half is it ideal no we
actually ran a study uh maybe 10 years
ago in our lab and we looked at that
specifically and we did see a reduction
in strength performance in the
supersetting group relative to the group
who did not superset
the question then it becomes like is it
enough for you to care so if you were to
if I were to say hey I can cut an hour
off of your workout time but you will
lose five percent of your strength gain
almost everyone would take that exchange
with the exception of people who are
getting close to competition or really
trying to set a new lifetime PR or
something then you might say no I don't
want any interference there that last
little margin is what I care about gave
me the extra rest great so it's not a
does it work does it not work it's
always a what are you willing to give up
uh versus get the practicalities of
supersetting are staggering push-pull
push-pull uh in my mind are real because
you have to take over large segments of
the gym which oftentimes leads to a
situation where your rest times are too
long or highly variable because people
are working in or you can't finish your
set because now someone jumped into the
machine right it totally screws right
you lose three to five of your friends
because it's obnoxious when you're
taking over all the equipment but in all
seriousness I think
um it's wonderful if you have the space
and the format to do it but at least in
my experience end observation these
people know who they are it's not
practical to do on a regular basis if
you train in an open commercial gym yeah
tough to pull up so
um
we've covered toys
order volume and intensity to a
sufficient level the last one is
frequency and we've already sort of
indirectly talked about that where
frequency can be as high as you'd like
in this area it really depends on your
recovery if you're really truly pushing
maximum strength you probably do need a
few days to recover although that's
dependent upon you but speed and power
can be done multiple times a day almost
every day basically the one exception
would be maximum sprinting speed you
need to be careful there for things like
hamstring and injury especially if
you're pretty fast so you want to be a
little bit cautious of that but if
you're doing easier movements like
medicine ball throws or kettlebell
swings or something you could do those
quite often as long as the volume is is
staying pretty low
last little piece here is progression
how do I progress over time
so I mentioned this earlier but just
want to fill this Gap right back in
before we head over to hypertree which
is three to five percent increase per
week of intensity in general and you can
do upwards of about five percent
increase in volume per week over time
and I generally recommend running that
for at longest eight weeks
but probably most realistically you want
to go about five weeks or so and then
have some sort of a deload or back off
week if you do that you're you're
generally going to be a pretty good spot
foreign
[Music]
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