Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

Strength and Hypertrophy Training Benefits

• Strength training combats neuromuscular aging 
  • Resistance exercise is the number one tool to combat neuromuscular aging
  • Loss of strength is almost double the loss of muscle mass with aging
  • Muscle power loss is even more significant, at 8–10% per year
• Strength training helps maintain functionality and independence 
  • Ability to stand, move, and catch oneself from a fall is a function of muscle power
  • Strength training is essential for maintaining high-​​quality muscle and functionality
• Strength training keeps the nervous system healthy and young 
  • Heavy overload strength training is the only exercise route for preserving neuromuscular activation
  • Older individuals have a 30–40% reduction in total motor units
  • Starting strength training at any age can yield significant improvements in muscle size and hypertrophy

Importance of Strength Training for All Ages

• Strength training is not just for athletes or those looking to grow bigger muscles 
  • It is essential for overall health, longevity, and quality of life
• Strength training can be started at any age 
  • Even individuals in their 90s can see improvements in muscle size and hypertrophy
  • Loss of muscle strength and hypertrophy is primarily due to a loss of training, not aging itself
• Movement is the final common path for brain health 
  • A significant fraction of the brain is devoted to our ability to move
  • Resistance-​​type movements and continuation of movement throughout the lifespan keep the brain young and healthy

In conclusion, strength and hypertrophy training are essential for maintaining neuromuscular health, functionality, and independence throughout life. Starting strength training at any age can yield significant improvements in muscle size, strength, and overall quality of life.
Strength and Hypertrophy Training

• Strength training focuses on increasing the ability to create more force across a muscle or muscle groups
• Hypertrophy training focuses on increasing muscle size without necessarily increasing function
• There is a strong relationship between strength and hypertrophy, but they can be disentangled
• Powerlifters are generally stronger than bodybuilders, but bodybuilders have more muscle mass
• Weight classes in sports like powerlifting and Olympic weightlifting show that strength can increase without adding muscle mass, but there is a limit to how much strength can be gained without adding mass

Benefits of Strength and Hypertrophy Training

• Fast responses and noticeable changes in muscle size within a month or six weeks
• Immediate feedback loop helps with exercise adherence
• Can help people look good, feel good, and play good (perform well in activities)
• Strength training is less reliant on factors like nutrition compared to fat loss

Importance of Adherence

• Adherence is the number one predictor of the effectiveness of any training program
• Seeing results in appearance quickly can drive adherence and motivate people to continue exercising

Understanding Strength and Hypertrophy

• Strength training is about increasing function, while hypertrophy training is about increasing size
• It is possible to get stronger without adding muscle, and vice versa
• People can choose to focus on strength, hypertrophy, or a combination of both depending on their goals

Examples of Strength and Hypertrophy in Sports

• Powerlifters focus on maximal strength in deadlift, bench press, and back squat
• Bodybuilders focus on muscle size and aesthetics

• Weight classes in sports demonstrate the relationship between strength and muscle mass
  Strength vs. Hypertrophy

• Strength: measure of force

  • Two components: physiology and mechanics 
    • Physiology: ability of neuromuscular system and muscle fibers to contract and produce force
    • Mechanics: biomechanics, technique, skill, rhythm
• Hypertrophy: measure of muscle size

Adaptations in Ligaments and Tendons

• Connective tissue adaptations are lower than skeletal muscle 
  • Connective tissue is not vascular, less plasticity
• Strength training has a role in injury reduction 
  • Connective tissue adaptations help reduce stress, strain, and overuse injuries

Adaptations in Bone

• Load-​​bearing exercise stimulates bones to release osteocalcin 
  • Osteocalcin acts as a hormone, travels to the brain, enhances memory systems and neuron health
• Resistance training can enhance bone mineral density 
  • Diminishing ability to do so with age, most effective in teens and 20s
  • Axial loading (vertical loading) is particularly effective
• Positive changes in bone mineral density can still occur with resistance training later in life 
  • Nutrition and hormonal balance also play a role

Female Physiology and Strength Training

• Menstrual cycle can have an impact on hormone levels and physiology 
  • Rhythm Plus 30 Day Test: salivary test across the entire menstrual cycle to monitor hormonal changes

• Strength is not significantly affected by menstrual cycle phase

  • One rep max test can be done at any point in the cycle
    Menstrual Cycle and Strength Training

• No need to adjust strength training around menstrual cycle

• Evidence shows strength won’t change during different phases of the cycle
• Females can be included in studies where strength is an important dependent variable

Hormones and Strength Training

• Work with a qualified physician for hormone-​​related factors
• Nutrition supplementation may be necessary
• Hormone-​​based birth control can change the equation

Major Adaptations in Strength Training

• Nerves become more efficient at firing
• Bones and connective tissue relationships improve
• Both men and women experience these adaptations

Neuromuscular Improvements

• Firing rate and synchronization improvements
• Faster acetylcholine release from presynaptic neuron
• Faster calcium recycling
• Improved efficiency in nerve-​​to-​​muscle signal transmission

Muscle Fiber Adaptations

• Increased contractility (force production independent of muscle size)
• Improved efficiency of Sarcoplasmic reticulum (calcium storage and release)
• Stronger bond between myosin and actin (cross bridge interaction)
• Possible change in muscle fiber type (slow twitch to fast twitch)

Penation Angle and Mechanics

• Angle at which muscle fibers interact with bone can change
• Affects force production and velocity
• Trade-​​offs between strength and shortening velocity

Energetics

• Increased storage of phosphocreatine (energy system for fast muscle contractions)

Strength vs. Hypertrophy

• Strength and hypertrophy are intertwined but not the same thing
• Increasing muscle size can reduce strength due to lattice spacing
• Optimal spacing between actin and myosin is crucial for strength

Hypertrophy and Protein Synthesis

• Similar adaptations between sets of 5 reps and sets of 8 reps
• Muscle protein synthesis involves contractile units (myosin and actin) 
  • External signals trigger protein synthesis (e.g., stretching of the cell wall, amino acid infusion)
  • Protein ingestion alone can grow muscles 
    • Saturation point exists for total amount needed
    • 30 grams of protein can increase protein synthesis for 4–5 hours without weight training
• Strength training also independently increases protein synthesis 
  • Parallel pathways for protein synthesis
  • Carbohydrates can add fuel for muscle protein synthesis process 
    • Additive benefits when combined with protein and strength training
• Endurance training does not increase protein synthesis like strength training 
  • Different molecular pathways (e.g., AMPK for endurance, mTOR and AKT for strength training) 
    • mTOR pathway associated with cell growth
    • AMPK pathway associated with cardiovascular exercise and fuel utilization
  • Endurance training can inhibit mTOR, leading to the “interference effect” on hypertrophy

Protein Synthesis Process

• Combining amino acids creates peptides 
  • Combining peptides creates polypeptides
  • Combining polypeptides creates proteins
• Protein synthesis is not just about growing muscle mass 
  • Regulates immune system and protein turnover
  • Autophagy: breakdown of unneeded or damaged proteins 
    • Protein synthesis replaces broken down proteins with properly functioning ones

• Protein ingestion activates protein synthesis cascade

  • Body wants to act quickly when protein is available
  • Carbohydrates and fat are easier to store than protein
    Protein Synthesis and Skeletal Muscle Hypertrophy

• Protein synthesis is activated and increased independently of exercise

• Skeletal muscle hypertrophy: increase in contractile proteins (myosin and actin) that get thicker 
  • Body increases the diameter of the entire cell to maintain spacing between proteins
• Nonfunctional hypertrophy (Sarcoplasmic hypertrophy): muscle is larger but has no increased function 
  • Increase in fluid in the muscle fiber, but no addition of contractile units
  • Likely happens in phasic changes throughout training experience

Neuroplasticity and Muscle Memory

• Neuroplasticity: nervous system’s ability to change in response to learning, experience, and damage
• Many paths to strength increase and hypertrophy, often operating in parallel
• Strength increases often associated with hypertrophy changes, and vice versa
• Muscle memory in strength training: ability to regain muscle size faster after detraining 
  • Possibly due to epigenetic changes in the nuclei’s ability to access DNA needed for muscle growth

Myonucleation and Satellite Cells

• Skeletal muscle is unique due to its large diameter and being multinucleated 
  • Thousands of nuclei (control centers) throughout muscle fibers
• Myonucleation: limiting factor for muscle growth 
  • Satellite cells turn into myonuclei, allowing for increased muscle diameter

• Recent research challenges previous understanding of myonucleation and muscle growth

  • Detraining effect may not be due to preserved nuclei, but rather epigenetic changes in nuclei’s ability to access DNA
  • Different shapes and types of nuclei may have specific functions, such as those related to mitochondria
    Muscle Physiology and Individual Variation

• Recent research suggests individual variation in muscle nuclei responsible for tissue repair

• Understanding muscle physiology helps in creating effective training protocols

Essential Components of Effective Strength and Hypertrophy Protocols

• Adherence: Consistency beats intensity 
  • Literature shows adherence is the number one predictor of physical fitness outcomes
• Progressive Overload: Consistent, predictable overload is necessary for adaptation 
  • Body works as an adaptation mechanism
  • Overload without going excess is crucial
• Individualization: Personal preference, equipment availability, and other factors
• Picking the Appropriate Target: Identify limitations and goals through fitness protocols 
  • Balance specificity and variation to avoid overuse injuries and lack of improvement

Modifiable Variables in Exercise Execution

• Exercises do not determine adaptation; execution of exercises does
• Deadlift example: Proper execution is necessary for strength increase
• Box jump example: Must be done powerfully to increase power
• Manipulating modifiable variables determines the adaptation

Speed and Power Training

• Walk through modifiable variables and methodologies for speed and power training
• Discuss strength and hypertrophy training
• Address “what if” scenarios and questions from listeners

Nine Adaptations for Training

1. Skill and technique
2. Speed
3. Power (speed x force)
4. Strength
5. Hypertrophy
6. Muscular endurance
7. Anaerobic capacity
8. Maximal aerobic capacity
9. Long duration steady-​​state exercise

3–5 Approach for Speed, Power, and Strength

• 3–5 days per week
• 3–5 exercises
• 3–5 repetitions per set
• 3–5 sets
• 3–5 minutes of rest between sets
• High intent is critical for improvement
• Increase load by 3–5% per week

Periodization: Linear vs. Undulating

• Linear periodization: training one adaptation at a time (e.g., 6–8 weeks of only strength or hypertrophy) 
  • Larger adaptations in a specific area
  • May lose other adaptations during focused training
• Undulating periodization: training multiple adaptations within the same day or different days (e.g., Monday — power, Wednesday — strength, Friday — hypertrophy) 
  • Both linear and undulating periodization are equally effective
  • Choice depends on individual goals and preferences

Warming Up

• Varies depending on the individual, training environment, and time of day
• Some people respond well to minimal warm-​​up, while others need more extensive warm-up
• General guideline: start with lighter weights and higher repetitions, then progress to heavier weights and lower repetitions before beginning work sets “Human3 Attia Style” Notes:

Professional Athletes and Warm-ups

• Major League Baseball player example 
  • Longer warm-​​up improves performance
  • Vertical jump test: peaked at rep 69, continued to rep 130
  • More volume in warm-​​up leads to better power production and velocity
• Variation in warm-​​up needs among individuals 
  • Some fatigue quickly, others have high endurance

Training for Different Goals

• Differentiate between speed, power, strength, and hypertrophy 
  • Volume is the primary driver for hypertrophy
  • Intensity is the primary driver for speed, power, and strength
• Warm-​​up guidelines 
  • Preserve intensity for speed, power, and strength
  • Preserve volume for hypertrophy
  • Warm-​​up should be as long as needed to feel ready and activated

Velocity Based Training

• Coaches measure barbell velocity 
  • Travis Mash and Brian Mann’s work on velocity based training
  • Working set starts when exceeding 70% of one rep max or achieving desired velocity

General and Specific Warm-ups

• General warm-​​up: 5–10 minutes of dynamic movements 
  • Whole body movements, not static stretching
  • Focus on warming up ankles for lower body, shoulder blades and neck for upper body
• Specific warm-​​up for first exercise 
  • Prioritize first exercise, focus on perfect movement
  • No need for individualized warm-​​ups for subsequent exercises unless learning a new movement or changing to a dissimilar complex movement

Rep Cadence and Training Goals

• Different rep cadences for different goals 
  • Optimal for strength may be opposed to optimal for hypertrophy
• Balancing fast, slow, and controlled movements for various adaptations

• Optimal repetition cadences for strength vs. hypertrophy

  • Strength: focus on intensity, explosive concentric phase, controlled eccentric phase
  • Hypertrophy: focus on volume, slower movements, full range of motion, and perfect form
  • Combining both: find a balance between intensity and volume, adjust rep cadences accordingly
    Strength vs. Hypertrophy Training

• Strength: movement, producing force through movement

  • Force = mass x acceleration
  • Practice lifting heavier at a faster rate
• Hypertrophy: muscle size 
  • Goal is to cause the most amount of hypertrophy
  • Optimal cadence is up to the individual
  • Can use various cadences and still achieve hypertrophy

Triphasic Training

• Phase 1: Eccentrics only (lowering the bar)
• Phase 2: Isometrics (holding at the bottom position)
• Phase 3: Concentrics (focusing on the lifting portion)

Rep Cadence for Strength and Hypertrophy

• Strength: 3–1‑1 (lower for 3 seconds, pause for 1, lift as fast as possible) 
  • Can be used for most exercises
• Hypertrophy: 3–1‑2 (lower for 3 seconds, pause for 1, lift for 2 seconds) 
  • Can also use 3–1‑1 or other variations
  • Slower repetitions can be used to increase time under tension

Breathing During Repetitions and Sets

• General rule of thumb for breathing during repetitions: 
  • Inhale during the eccentric (lowering) phase
  • Exhale during the concentric (lifting) phase

• Breathing between sets:

  • Focus on deep, controlled breaths to help with recovery and prepare for the next set
    Strength and Breathing Techniques

• Valsalva technique: using air to create intra-​​abdominal pressure and spinal stability

  • Balancing blood pressure and spinal stability while breathing
  • Breathing and bracing: creating total intra-​​abdominal pressure and regulating spine control while breathing
  • Goal: abdominal control to create stability without compromising breathing

• Blood pressure regulation during exercise

  • Normal blood pressure: 120/​​80
  • High blood pressure during exercise: up to 450/​​350 (total blood occlusion)
  • Passing out due to high blood pressure, not lack of oxygen

• Breathing during repetitions

  • Take a gulp of air during the lowering (eccentric) phase
  • Exhale during the concentric (exertion) phase
  • Borrowed from martial arts: exhale on the strike

• Holding breath during exercise

  • Best for one rep max or heavy sets
  • Breathe in and lock before starting the movement
  • Exhale during the concentric portion if not extremely heavy

• Grunting and screaming during exercise

  • No problem, personal preference

• Breathing strategies for multiple repetitions (e.g., NFL Combine)

  • First 10 reps without a breath, then exhale and reset
  • Decrease reps per breath as the set progresses
  • Breathe in a safe spot, locked out position or away from the weight

Adjusting Workouts Based on Performance

• Autoregulation: adjusting training based on how you’re feeling that day

  • Newer model compared to linear periodization and undulating periodization
  • Factors: biomarkers, performance markers, or actual performance

• Dealing with failed or too easy lifts

  • Assess if it’s too heavy or too light
  • Adjust the weight accordingly and continue the set
  • Consider margin for error in volume when doing a 3x5 program “Human3 Attia Style” Notes:

Auto-​​regulation in Training

• Auto-​​regulation: adjusting training based on daily performance 
  • 70% of one repetition max (1RM) may vary day-to-day
  • Allows for flexibility in program design
• Methods for auto-regulation: 
  • Velocity measurements
  • Daily max followed by percentage-​​based training
• Research supports auto-​​regulation in training

Strength vs. Power Training

• 3–5 rep range can target strength or power, depending on load 
  • Moderate load (30–70% 1RM): power adaptation
  • Heavy load (70%+ 1RM): strength adaptation
• For beginners, strength improvements can occur below 70% 1RM

Prilepin’s Chart

• Provides guidelines for time spent at different intensity ranges (1RM percentages) 
  • Balances specificity and variation in training
  • Helps prevent overuse injury and maximize strength gains
• Intensity ranges:
  • 55–65%: 3–6 reps per set, 18–30 total reps (ideal: 24)
  • 70–80%: 8% of training time
  • 80–90%: 23% of training time
  • 90%+: 1–2 reps per set, 7 total reps
• Most time spent in 55–65% range for technique, skill, and tissue tolerance

Training to Failure

• Not necessary for strength gains, especially in early or moderate training (0–5 years)
• Technical failure (challenging, but with some technique breakdown) can be sufficient
• Beginners may benefit from reaching 100% to understand their limits 
  • Use comfortable exercises or machines for safety
• No significant danger in attempting slightly above 1RM (e.g., 205 lbs vs. 200 lbs)

• Alternatives: repetition max estimate (85–95% 1RM, as many reps as possible)
  Power and Strength Training

• General parameters for an excellent power and strength training program

  • Focus on compound movements and complex exercises
  • Select exercises based on movements rather than individual muscle groups 
    • Examples: explosive hip extension, pushing or pulling movements, rotation
  • Modifiable variables to consider: 
    1. Exercise choice
       • For power and strength, choose compound and complex movements
    2. Exercise order
       • Prioritize exercises based on goals and individual needs
    3. Intensity
       • For strength, focus on higher intensity and lower repetitions
       • For power, focus on lower intensity and higher speed
    4. Volume
       • Adjust volume based on individual recovery and training style
    5. Rest periods
       • Longer rest periods for strength and power training to allow for recovery
    6. Frequency
       • Train muscle groups and movements regularly, but consider individual recovery needs
  • Allow time to learn and adapt to exercises before making changes 
    • Stick with the same exercises for 6–12 weeks before making adjustments
  • Consider local vs. systemic recovery 
    • Adjust training style and volume to optimize recovery and progress
  • Athletes and weightlifters can train muscles daily with proper conditioning and volume adjustments 
    • Gradually increase intensity and volume over time to build tissue tolerance

In summary, an excellent power and strength training program should focus on compound and complex movements, prioritize exercises based on individual goals, and consider modifiable variables such as intensity, volume, rest periods, and frequency. It is important to allow time for learning and adapting to exercises before making changes and to consider individual recovery needs when planning training frequency. Athletes and weightlifters can train muscles daily with proper conditioning and volume adjustments.
Muscle Movement Patterns and Exercise Selection

• Select big muscle movements and maintain a balance between them 
  • Upper and lower push and pull, rotation
  • Examples: bench press, shoulder press, row, chin, squat, deadlift
• Rotational movement example: cable machine exercise 
  • Stand facing the cable, pull it towards yourself, and rotate like swinging a golf club or baseball bat

3x5 Workout Method

• Pick three exercises, one from each group (rotation, push, pull)
• Can add additional exercises after the main workout (calf raises, curls, forearm work, jogging)

Supersetting

• Can be done to save time, but may result in a slight reduction in strength performance
• Example: alternating between lunges and upper body row or pull
• Practical in certain gym environments, but may be difficult in crowded commercial gyms

Exercise Variables

1. Choice
2. Order
3. Volume
4. Intensity
5. Frequency

Progression

• 3–5% increase in intensity per week
• Up to 5% increase in volume per week
• Run for about 5–8 weeks, then have a deload or back off week

Optimal Behavior Between Sets

• For speed and power, aim for a balance of stiff but fresh
• Walking around or shaking muscles out may help with recovery and performance
• Avoid sitting for long periods between sets to prevent stiffness Anecdata Anecdota: Strength and Hypertrophy Training

Strength and Power Training

• Repetition range for power: 30% to 70% of one repetition max
• Attempt to go fast for maximum power development
• Examples of exercises for power development: 
  • Plyometrics
  • Medicine ball throws
  • Short sprints
  • Air bike sprints
  • Weightlifting movements (snatches and clean and jerks)
  • Clapping push-​​ups
  • Speed squats
  • Kettlebell swings

Strength Training

• Total amount of sets and weekly load should be lower than for power training
• Intensity should be higher than 70%, with some portion at 90% plus
• Emphasize maximum speed, despite heavier load
• Exercise choice leans towards barbells and machines
• Examples of exercises for strength development: 
  • Pushes and pulls
  • Carries (farmer’s carry, sled push, sled drag, yoke walk)
  • Eccentric overload training (advanced technique, use caution)
  • Cluster sets (mini breaks between repetitions)

Eccentric Overload Training

• Load at greater than 100% of one repetition max, only perform eccentric portion
• Requires a spotter and proper positioning
• More effective at strength development than other methods
• Use caution and proper technique to avoid injury

Cluster Sets

• Mini breaks (5–10 seconds) between each repetition
• Maintain high force and power output without fatigue setting in
• Effective for strength, power, and hypertrophy
• Example: Perform a squat, rack it, shake out, catch breath, repeat

Stretching and Fatigue Management

• Pre-​​exercise static stretching can be detrimental for maximum power production
• Stretching between sets not recommended for strength and power training
• For hypertrophy, stretching between sets is acceptable
• Fatigue management not an issue for power training, focus on complete neurological recovery

Safety and Injury Prevention

• Prioritize proper exercise positioning and technique
• Be willing to sacrifice power output to avoid injury
• Use advanced techniques (eccentric overload training, cluster sets) with caution and proper guidance

• Injuries can hinder progress and lead to loss of gains
  Training for Power and Strength

• Choose 3–5 compound exercises (multi-​​joint movements)

• Perform 3–5 repetitions per exercise
• Complete 3–5 movements per workout
• Rest 3–5 minutes between sets

Training for Power

• Work set weight loads: 30%-70% of one repetition maximum (1RM)
  • Larger movements: 50%-60% of 1RM
  • Smaller movements: 30%-40% of 1RM

Training for Strength

• Work set weight loads: 70% or more of 1RM 
  • Less than 3 reps per set is okay, but more than 5 reps is generally not recommended

Additional Hypertrophy Work

• Perform hypertrophy work for specific muscle groups after the main power or strength training
• Be mindful that additional work can compromise recovery for power or strength training

Intention in Training

• Intention is crucial for strength gains, even with lower loads or bodyweight exercises
• Contracting muscles as hard as possible during exercises can improve strength
• Various training methods can work for strength if intention is present
• Exercise quality is essential for effective strength training

Cluster Sets

• Effective for maintaining high-​​quality repetitions
• Can be used for every session within a week or as an occasional training strategy
• Can be applied to primary exercises or by feel during a workout

Dynamic Variable Resistance

• Addresses the human strength curve by challenging stronger and weaker areas with appropriate weight loads
• Uses bands or chains to adjust resistance throughout the range of motion
• Can be applied to various exercises, such as deadlifts, bench presses, and squats

• Effective for improving stability and strength, but may require a more advanced approach
  Improving Training Quality and Focus

• Set your playlist before going to the gym

  • Avoid spending time between sets searching for songs
  • Increases productivity and shortens workout time
• Ditch music and phone distractions 
  • Focus solely on the workout
  • Quality of training increases exponentially
  • Avoid distractions for better results

Hypertrophy Training

• More men and women using resistance training for muscle growth
• Focus on stimuli needed to induce hypertrophy 
  • Hormonal factors, nutritional factors, and training factors
• Hypertrophy training is more flexible than power and strength training 
  • Wide range of training styles can produce results

Mechanisms for Inducing Hypertrophy

• Activation of cell wall signaling cascade 
  • Strong enough signal, frequent enough signal, or combination of both
• Three variables: intensity, volume, and frequency 
  • At least one must be high for hypertrophy to occur
• Three mechanisms: metabolic disturbance, mechanical tension, and muscle damage 
  • None are absolutely required, but at least one must be present

Modifiable Variables for Hypertrophy Training

• Exercise choice
• Order of movements
• Volume (sets and repetitions)
• Frequency of training (training splits)

Protein Redistribution

• Occurs when protein is pulled from one muscle group and redistributed to another

• Important to consume adequate protein and train all muscle groups to avoid imbalances
  Choosing Exercises for Hypertrophy

• Balance between movement patterns and body parts

• Studies show choosing by movement patterns is equally effective as choosing by body parts 
  • Applies to novice to moderately trained individuals
  • Limited research on highly trained individuals
• Personal preference and coaching can play a role in exercise selection
• Combine bilateral (both limbs) and unilateral (single limb) exercises 
  • Important for strength and preventing imbalances
• Implement choice (dumbbell, kettlebell, barbell, band, bodyweight) is less important than creating the desired stress on the muscle
• Machines can be useful for isolating specific muscle groups and targeting weaknesses

Individual Differences in Exercise Effectiveness

• Different individuals may respond differently to the same exercise 
  • Example: High bar squat vs. low bar squat 
    • High bar squat: More emphasis on knee joint and quads
    • Low bar squat: More emphasis on glutes and low back
• Adjust exercise selection based on individual needs and goals

Prioritizing Specific Body Parts and Exercises

• People may have genetically strong or weak body parts 
  • Example: Sprinters with high calves
• Emphasizing certain body parts for balanced development 
  • Example: Focusing on hamstring and calf work instead of quad-​​dominant exercises

• Giving permission to avoid training certain body parts for balanced hypertrophy

  • Important to consider individual goals and genetic predispositions
  • Most people seek balanced development, but neglect or laziness can lead to imbalances
  • Consider injury history and other factors when making exercise selections
    Hypertrophy Training and Exercise Program

• Take into account genetic and natural variation, sport-​​based variation in muscle growth

• Do not disregard a muscle group entirely; maintain motor patterns and complementary muscle movements
• Balance between upper body and lower body training

Hypertrophy Training Recommendations

• Minimum of 10 working sets per week per muscle group to maintain or grow
• More realistic number for intermediate or advanced individuals: 15–20 working sets per week
• Well-​​trained individuals may push towards 25 working sets per week
• Optimal number for natural athletes (not using steroids) may be 30, but more research needed

Exercise Order and Choice

• Can start with single joint movements, isolation exercises, or compound exercises
• Pre-​​fatigue technique: start with isolated exercises for a specific muscle group before moving to compound exercises
• Exercise splits: consider how many times per week and total volume achieved per muscle group
• Avoid imbalance between upper body and lower body training

Indirect Muscle Activation

• Consider indirect targeting of muscles when planning exercise program
• Example: chin-​​ups target back muscles (lats and rhomboids) but also indirectly target biceps
• No specific rule for indirect activation, but set ranges can help guide exercise planning

Training for Natural Athletes

• Recommendations provided are for natural athletes (not using steroids)
• Achieving 10 sets per week per muscle group is fairly easy with a balanced exercise program

• Focus on maintaining motor patterns, complementary muscle movements, and overall balance in training
  Chin-​​ups and Muscle Activation

• Chin-​​ups vs. pull-ups

  • Chin-​​ups: palms facing up, supination
  • Pull-​​ups: palms facing down, pronation
• Chin-​​ups activate biceps for most people
• Muscle activation depends on personal mechanics, segment lengths of bones, and hand position on the bar

Difficulty in Activating Certain Muscle Groups

• Lats are difficult to activate for many people 
  • Takes months or years to develop proper activation
• Early athletic development can influence muscle activation 
  • Swimmers and wrestlers often have better lat activation
• Importance of diverse athletic activities in youth

Training Volume for Hypertrophy

• 10–20 working sets per week 
  • Aim for 15–20 sets for optimal results
• Balance recovery and continued training
• Factors affecting hypertrophy: intensity, intent, sleep, nutrition, stress

Responders and Non-​​responders in Training

• Molecular mechanisms behind responders and non-​​responders are still being studied
• Individual data is important to understand the range of responses to training
• Non-​​responders may need a different protocol or more volume to see progress
• Breaking through plateaus: change intensity or volume, try different exercises or rep ranges

Importance of Diverse Athletic Activities

• Gymnastics, ball sports, skateboarding, and martial arts all have unique benefits
• Encourage children to participate in a variety of sports for well-​​rounded development

• Early exposure to different activities can help with muscle activation and overall athleticism later in life
  High Repetition Range and Hypertrophy

• High repetition range can help break through plateaus

• Repetition ranges for inducing hypertrophy: 4 to 30 reps 
  • Caveats:
    • Must get close to failure by the end of the set
    • Highly trained individuals may need to go to failure more often
• Momentary muscular failure: can’t complete another rep with good form
• Rest between sets: 
  • 30 to 90 seconds for metabolic disturbance
  • Up to 3 to 5 minutes for more mechanical tension (must increase load or volume)
  • 2‑minute rest generally recommended for hypertrophy
• Example workout structure: 
  • 3 exercises per muscle group 
    • 1^st exercise: heavier loads, 5–8 reps, 2–5 min rest
    • 2^nd exercise: moderate loads, 8–15 reps, 90 sec rest
    • 3^rd exercise: lighter loads, 12–30 reps, 30 sec rest
  • Can also divide high rep and high load workouts into separate sessions
  • Adaptable based on personal circumstances and time constraints

Chaos Management in Training

• Adjust workout based on goal (hypertrophy or strength) and available time 
  • Hypertrophy: prioritize hitting total volume, lower load and rest intervals
  • Strength: prioritize high load, fewer sets, maintain longer rest intervals “Human3 Attia Style” Notes:

Chaos Management in Workouts

• 10–50% of workouts involve managing chaos
• Decisions based on understanding goals and physiological limiters
• Prioritize volume, intensity, and frequency

Workout Frequency and Duration

• Total workout duration related to frequency
• Combining muscle groups on the same day affects duration
• Body part splits can be effective for consistent lifters
• Concern: missing a workout can lead to long gaps between training
• More frequent patterns (e.g., 3 days a week) are more resilient to life interruptions

Total Body Workouts

• 3 days a week of total body workouts can be effective
• Can combine with 2 days a week of body part splits
• More frequent training may be better, but difficult to maintain with other life commitments

Hitting Target Sets and Muscle Groups

• Aim for 15 working sets per muscle group per week
• Can be achieved with 5 sets per day, 3 days a week
• Whole body workouts can be done in 30–40 minutes
• Example: Squats on Monday, deadlifts on Wednesday, split squats on Friday

Workout Fatigue and Cognitive Work

• Resistance training workouts longer than 1 hour can cause fatigue
• Fatigue can affect cognitive work and require longer naps
• Restricting workouts to 50–60 minutes, 3–4 times a week can help

Training to Failure and Adaptations

• Training to failure can be fun and educational, but not always necessary
• Trying different splits and training methods can still evoke strength and hypertrophy adaptations

Protein Synthesis and Training Frequency

• Resistance training evokes protein synthesis adaptation response
• Response lasts about 48 hours before tapering off
• Ideal frequency for hypertrophy may be every 48 hours, but depends on individual factors
• Multiple steps in muscle growth: signaling response, gene expression, protein synthesis
• Protein synthesis peaks around 24–48 hours post-exercise
• Training frequency should be based on individual recovery and other factors