How to Build Muscular Strength & Power | Dr. Andy Galpin & Dr. Andrew Huberman

Summary

This 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

00:00

🏋️‍♂️ 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.

05:01

📈 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.

10:02

🔄 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.

Keywords

💡Compound Movements

Compound movements are exercises that involve multiple joints and muscle groups working together. They are essential for power and strength training as they mimic natural movements and engage the body in a way that promotes overall strength and coordination. In the video, the speaker emphasizes the importance of selecting compound movements over isolation exercises, such as a tricep kickback, for strength development.

💡Exercise Selection

Exercise selection refers to the strategic choice of movements to include in a workout program. The video discusses how for power and strength training, one should focus on selecting movements rather than individual muscle groups. This means prioritizing exercises that involve whole-body movements, such as squats, deadlifts, and bench presses, which are mentioned in the script as examples of compound movements.

💡Movement Patterns

Movement patterns are the fundamental ways the body moves, such as pushing, pulling, hinging, and rotating. The script highlights the importance of incorporating these patterns into a strength and power training program to ensure a well-rounded development of physical capabilities. The speaker gives examples of training explosive hip extension, like a vertical jump, and the importance of not neglecting rotational movements for overall health.

💡Exercise Order

Exercise order is the sequence in which exercises are performed during a workout. The video script explains that power and strength exercises should be done at the beginning of a workout when the individual is fresh and not fatigued. This is because these exercises are the most neurologically demanding and require the highest level of coordination and speed.

💡Volume and Intensity

Volume refers to the total amount of work done in a training session, typically measured in sets and repetitions, while intensity refers to the amount of weight lifted or the level of effort exerted. The script mentions that for power and strength training, the volume can range from 3 to 20 sets per workout, and intensity should be progressively increased by 3 to 5 percent per week.

💡Frequency

Frequency is the number of times a particular exercise or workout is performed within a given time period. The video discusses how frequency for power and strength training can be high, with the possibility of training multiple times a day for certain exercises, as long as volume is kept low to avoid overtraining and injury.

💡Progression

Progression in a training program refers to the systematic increase in difficulty or intensity over time to continue challenging the body and promote growth. The script suggests a general guideline of increasing intensity by 3 to 5 percent per week and volume by up to 5 percent, with a recommendation to deload or reduce training load every 5 to 8 weeks to avoid overtraining.

💡Fatigue

Fatigue in the context of the video refers to the state of tiredness or exhaustion that can negatively impact the performance of power and strength exercises. The speaker warns against including fatiguing activities before power and strength training exercises, as they can compromise the quality of the workout and lead to slower, less effective movements.

💡Supersetting

Supersetting involves performing two exercises back-to-back with little to no rest in between, typically targeting different muscle groups. The script discusses the practicality and effectiveness of supersetting, noting that while it can save time, it may reduce the effectiveness of strength training due to insufficient rest periods for recovery.

💡Rest Intervals

Rest intervals are the periods of rest taken between sets or exercises in a workout. The video script mentions that for maximum strength adaptations, longer rest intervals of three to five minutes are recommended to ensure full recovery and maintain the quality of the lifts. However, the speaker also notes that with modern distractions like smartphones, these intervals might be less of an issue.

💡Deload

A deload is a planned reduction in training volume or intensity to allow the body to recover and adapt to the stress of training. The script suggests incorporating a deload week every 5 to 8 weeks of progressive training to prevent overtraining and promote recovery, which is crucial for long-term gains in strength and power.

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

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