Build Muscle Size, Strength & Power With Science-Backed Programs

2024/7/3

Perform with Dr. Andy Galpin

Chapters

En este episodio, el Dr. Andy Galpin explica los protocolos para desarrollar la hipertrofia muscular (tamaño muscular) y maximizar la fuerza y la potencia para el rendimiento deportivo, la salud y la longevidad. Describe dos programas con respaldo científico desarrollados por expertos en fuerza y rendimiento que son apropiados tanto para hombres como para mujeres, sin importar el deporte o el nivel de entrenamiento.

El episodio se centra en la aplicación de programas de entrenamiento para la hipertrofia muscular, la fuerza y la potencia.
Se discutirán dos programas, uno para hipertrofia y otro para fuerza y potencia.
Ambos programas están disponibles de forma gratuita en las notas del programa.

Shownotes Transcript

In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background.

I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity.

This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level.

Access the full show notes for this episode at performpodcast.com).