First I would like to say ive been addicted to any information you've had for the public regarding sports science and kinesiology since 2017. I think the only reason your channel doesn't have at least a million views per episode is your everyones secret weapon lol. I supplement your videos for tradional collegiate lecture time that me and many others can't afford; this, along with personal study of the works of people like Verkhoshansky and Tudor Bompas along with texted books you can buy at Good Will and applied practice (writing, speak, designing programs, drawing models) you can receive, maybe one not equal to the traditional collegiate modle, a good education. You are amongst the class of content that the internet was intended for, education and elevation of humanity. That is God's work, thank.
The repeat of the first 5 mins on all 3 vids threw me at first.. breathed a sigh of relief when you jumped into the new material. Thank you for putting this all out there. If I end up changing careers, I'm blaming you :)
I AM actually mad because every second of your video raised more questions for me :D and made me realize how much I don't know and have to go deep into the rabbit hole. GREAT work DR. Galpin
Dr. Galpin! I am here cos of your the mention of your name by Dr. Andrew Huberman which he based a whole episode on. I am so glad to have found your content. Considering all those fitness channels I subscribed to, I have unsubscribed so there is very lil BULLSH*T to interrupt while I listen to the goldmine of your content. For the first time after a very long time, I have stopped all workouts to first grasp the practicality and knowledge you are putting out. I admit it’s been and still tough to throw the crappy stuff out and assimilate your guidance to my current physique. However, every second of your content is priceless. Part-1 of this series was so intuitive that I felt blank after listening to it cos it made my past effort all these years seem shallow and futile. That’s when I knew I discovered a diamond in the trash of RUclips. Your RUclips channel MUST be the MOST RECOMMENDED for ppl interested in scientific grounding for fitness and longevity. Thank you fate for bringing me here
Hi Great videos . I've been on trt for 3 years. I'm 62. I had low t . Now I keep it around 990. Total. Workout everyday. To say it worked for me is an understatement. I went from out of shape 205 lbs. To 165 ripped . My diet stayed the same. Testosterone gives me energy and builds muscle and burns fat. I'm the fittest guy at the gym. Flips muscle ups. Handstand pushups. I'm the current world best 1 arm handstand. My bloodwork is perfect. My vo2 max is amazing. For me. Just using testosterone was the key to super physical strength. Now. I'm just watching all your videos. To learn as much as I can. But I'm already at 100% ... perfect health weight and strength.
Hi Dr. Galpin: I really enjoy your videos, and appreciate the amazing content that you make accessible to everyone. I wanted to bring up a point that you make regarding muscle fiber activation. You mention that training at 30% of 1RM to failure will not stimulate type 2 fibers as compared to 80% and above 1RM (12:45 min). However, Vigotsky et al., 2017 suggests that EMG data may mistakenly infer that greater muscle activation correlates with greater motor unit recruitment. Thus, we cannot say that higher EMG amplitude coincides with long-term muscular adaptations to load-specific weightlifting (Vigotsky et al., 2018). It seems that the body of literature is conflicting when it comes to comparing fiber type specific growth of high load vs low load training. Some data even suggests that type 1 and type 2 fiber growth is similar between groups that train with low loads (30% 1RM) and high loads (80% 1RM) (Mitchell et al., 2012). However, it’s apparent that the literature is limited by small sample sizes, study duration, and subject training experience. Based on current evidence, it seems that we can not say that heavy or light loading ranges elicits more/less growth in type 1 vs type 2 muscle fibers (Grgic & Schoenfeld, 2018). I’m curious to hear your thoughts on this topic and whether or not you speculate that type 2 fibers do hypertrophy more than type 1 fibers when training with higher loads. Also, feel free to tell me I’m completely off or that I missed some research that provides more insight on the topic. Thank you! References Grgic, J., & Schoenfeld, B. J. (2018). Are the Hypertrophic Adaptations to High and Low-Load Resistance Training Muscle Fiber Type Specific? Frontiers in Physiology, 9, 402. doi.org/10.3389/fphys.2018.00402 Mitchell, C. J., Churchward-Venne, T. A., West, D. W. D., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. doi.org/10.1152/japplphysiol.00307.2012 Vigotsky, A. D., Beardsley, C., Contreras, B., Steele, J., Ogborn, D., & Phillips, S. M. (2017). Greater Electromyographic Responses Do Not Imply Greater Motor Unit Recruitment and ‘Hypertrophic Potential’ Cannot Be Inferred. The Journal of Strength & Conditioning Research, 31(1), e1. doi.org/10.1519/JSC.0000000000001249 Vigotsky, A. D., Halperin, I., Lehman, G. J., Trajano, G. S., & Vieira, T. M. (2018). Interpreting Signal Amplitudes in Surface Electromyography Studies in Sport and Rehabilitation Sciences. Frontiers in Physiology, 8. www.frontiersin.org/articles/10.3389/fphys.2017.00985
One of the 600. Found that very interesting and informative. Watching quite a lot of your you tube stuff as have an interest in the science. If I spent as much time on my training and diet as I do on RUclips and podcasts I’d have a similar body building career to yourself.
These videos are incredible, for once I am thankful for the algorithim. Andy is there any chance you could do a video on hyperplasia and how we may theoretically be able to utilize it for building muscle??
Awesome video!! I have a question though: what is it that's unique about exercise-induced muscle damage as opposed to regular damage. Why doesn't whacking your muscle repeatedly result in the same cascade due to damage? Awesome content!
@BruiseLeeRoy I know i know, but my question is how can the cell tell apart these two types of damage? The athlete in me knows this does not matter, but the nerd in me wants to know the molecular mechanism lol.
In other words, how does the cell say "This damage was caused by muscle activation, I must grow" vs "This damage was caused by something else, I don't need to grow"
I wonder if Mike Tyson was born without any Myostatin ..... his reported stats from the age of 12-13 are difficult to get my head around. Also great video, thanks.
You are probably wrong about recruitment of higher treshold units. Starting at 12:53 you say that if you are using only a weight about 30% of your 1RM, even if you go to failure, the bigger, stronger muscle fibers are not recruited. This is simply not true. According to the Henneman principle, the smaller units are being recruited first, but as you continue the repetitions, and as those smaller fibers fatigue, the bigger and stronger fibers are getting activated. If you continue the repetitions, even with lighter weights, you will reach a point where all the related muscle fibers, including the strong ones must be recruited to be able to continue moving the weight. You reach muscular failure precisely because even though all the fibers and motor units have been recruited, you’ve fatigued them so much that they are not capable of doing one more repetition. Working with heavier weights you reach muscular failure much faster, but that does not mean that this can not be achieved with lighter weights.
Good that you made specific points with a rationale to your refutation. So many haters just fling crap from the monkey cage. There he's talking about "heavy" or >30% 1RM. Your statement supports what Serge Nubret and others were doing with pump training; moderate weight to failure requiring higher volume. It worked great for me but then I never competed or did the 'serious supplements'.
So is it recommended to work your sets closer together and not give yourself enough time to fully reset between sets for what i assume you meant increases metabolic stress or is it better to make sure you get the higher volume due to not having done the following sets in a fatigued state?
Andy I've got a very important question. Because of dissection of aortic aneurysm causing damage of my aortic valve it was needed to implant an artificial aortic valve (St Jude Medical 23mm). I was always very active in sport inclusive body building. Now I've got a dilemma whether for me might be allowed practicing any exercises with iron lifting. Of course not very heavy but rather moderate. Previously I was able to lift 120kg on bench. Maybe you dealt with such guys like me? What would you say about this? Some advices? I really miss such exercises.
-Andy Do you have any experience with reconnecting nerve to muscle stimulation? I have an old shoulder injury that's preventing me from using all of my tricep(lateral head doesn't work). THe long head is picking up the slack, but my bench looks something awful and one arm never keeps up with the other's growth. Its demoralizing. Any thoughts?
Just learned of your videos after watching Andrew Huberman. I am a middle-aged wife and mom who is working on building muscle after losing a bunch of weight. I’m trying to understand this process better and I appreciate these videos! I have built some muscle after six months just through rowing and kickboxing but things seem to have leveled off so I’m trying to be more specific in training, and I have recently begun weight training. I normally follow a keto/Atkins diet and train fasted because I am still trying to lose some fat and I feel better training fasted, but I also want build muscle. If more carbs are needed fuel for building muscle, does it matter what type of carbohydrates you eat or how much. Can it disrupt the fat loss process? Does one have to concentrate on fat loss and muscle growth separately or can this be done at the same time? I don’t want to make it too complicated for myself. Thanks!
Better to get your carbs from starches than simple sugars. Large amounts of simple sugar were rarely available to most humans until the industrial age, so healthwise too much sugar may not be a good idea. However, the body is well adapted to processing starches, or whole fruits where a little sugar is combined with fiber, enzymes, and phytonutrients. Fat loss: this may no longer be an issue for you as I type this six months later, but if it is, try a 10% fat diet (about what bodybuilders follow during contest phase, although it can be followed indefinitely if you desire) with brisk walking. Walk about a four mile an hour pace (which is pretty fast, but not as fast as possible) and try to work up to 10 miles per day, which can be split into two sessions. Take one day a week off. Injury risk is very low from walking. You will eat more, but not that much more. Interval training is more efficient, but you just can't do as much of it.
I've been weight training for 20 years. Avoid sugars, vary your weight training every six weeks or so, back off with the cardio. Rather than eat sugars or starches eat tons of vegetables and adequate protein. I also fast until lunch and always train fasted.
If I’m working out 30min daily cardio 6days a week and additional 20 min slow morning walk. How many days should I do endurance per week to add to this routine?
I hope you take this as constructive criticism: these slides are awful. Design wise. Tons of random hard-to-read fonts, various random sizes, angled and just thrown in there making it harder to comprehend. Just look at 17:20 There is no need for a red 9 in there, no need for white font with black border, no need for cursive, etc. I understand that what's done is done in the existing videos, but I hope you take it into consideration for future ones. I came here after your interview with Andrew Huberman, where you were among the best of his guests, very clear in your message. Thank you for sharing this valuable information.
First I would like to say ive been addicted to any information you've had for the public regarding sports science and kinesiology since 2017. I think the only reason your channel doesn't have at least a million views per episode is your everyones secret weapon lol. I supplement your videos for tradional collegiate lecture time that me and many others can't afford;
this, along with personal study of the works of people like Verkhoshansky and Tudor Bompas along with texted books you can buy at Good Will and applied practice (writing, speak, designing programs, drawing models) you can receive, maybe one not equal to the traditional collegiate modle, a good education.
You are amongst the class of content that the internet was intended for, education and elevation of humanity. That is God's work, thank.
Yessss!
Start video at 4:30
1000x Thank you Andy for all of your work, and sharing every single informations with us.
The repeat of the first 5 mins on all 3 vids threw me at first.. breathed a sigh of relief when you jumped into the new material. Thank you for putting this all out there. If I end up changing careers, I'm blaming you :)
This was the best vido I've watched on RUclips. Grat job Andy!
Got a lot of love (and a f**ctonne of gratitude) for you too, doc!
You're a gift to us interested laymen.
Literally, this is like a tv series. I've been waiting for this!
I AM actually mad because every second of your video raised more questions for me :D and made me realize how much I don't know and have to go deep into the rabbit hole. GREAT work DR. Galpin
Andy I would love to hear more stories from your bodybuilding past 😉
Dr. Andrew is a scientist and talks in terms of facts and data in very easy to understand rather than jargan. Very practical,very good info here
Thanks for this excellent video. It and Part 1 summarized my mind to muscle vision when training.
Dr. Galpin! I am here cos of your the mention of your name by Dr. Andrew Huberman which he based a whole episode on. I am so glad to have found your content.
Considering all those fitness channels I subscribed to, I have unsubscribed so there is very lil BULLSH*T to interrupt while I listen to the goldmine of your content.
For the first time after a very long time, I have stopped all workouts to first grasp the practicality and knowledge you are putting out.
I admit it’s been and still tough to throw the crappy stuff out and assimilate your guidance to my current physique. However, every second of your content is priceless.
Part-1 of this series was so intuitive that I felt blank after listening to it cos it made my past effort all these years seem shallow and futile. That’s when I knew I discovered a diamond in the trash of RUclips. Your RUclips channel MUST be the MOST RECOMMENDED for ppl interested in scientific grounding for fitness and longevity. Thank you fate for bringing me here
you are the king Sr. much respect
Thank you, that was very interesting and the long cascade pictures in the end summed it up for me clearly! Thank you!
Hi
Great videos . I've been on trt for 3 years. I'm 62. I had low t . Now I keep it around 990. Total. Workout everyday. To say it worked for me is an understatement.
I went from out of shape 205 lbs. To 165 ripped . My diet stayed the same. Testosterone gives me energy and builds muscle and burns fat. I'm the fittest guy at the gym. Flips muscle ups. Handstand pushups. I'm the current world best 1 arm handstand.
My bloodwork is perfect. My vo2 max is amazing.
For me. Just using testosterone was the key to super physical strength.
Now. I'm just watching all your videos. To learn as much as I can. But I'm already at 100% ... perfect health weight and strength.
Mine is around 1100, sadly has had little effect on me neither mental or physical.
Same as part 1… appreciate your efforts. I’m all about the science…. Brain flex 💪
Hi Dr. Galpin:
I really enjoy your videos, and appreciate the amazing content that you make accessible to everyone. I wanted to bring up a point that you make regarding muscle fiber activation. You mention that training at 30% of 1RM to failure will not stimulate type 2 fibers as compared to 80% and above 1RM (12:45 min). However, Vigotsky et al., 2017 suggests that EMG data may mistakenly infer that greater muscle activation correlates with greater motor unit recruitment. Thus, we cannot say that higher EMG amplitude coincides with long-term muscular adaptations to load-specific weightlifting (Vigotsky et al., 2018). It seems that the body of literature is conflicting when it comes to comparing fiber type specific growth of high load vs low load training. Some data even suggests that type 1 and type 2 fiber growth is similar between groups that train with low loads (30% 1RM) and high loads (80% 1RM) (Mitchell et al., 2012). However, it’s apparent that the literature is limited by small sample sizes, study duration, and subject training experience. Based on current evidence, it seems that we can not say that heavy or light loading ranges elicits more/less growth in type 1 vs type 2 muscle fibers (Grgic & Schoenfeld, 2018).
I’m curious to hear your thoughts on this topic and whether or not you speculate that type 2 fibers do hypertrophy more than type 1 fibers when training with higher loads. Also, feel free to tell me I’m completely off or that I missed some research that provides more insight on the topic.
Thank you!
References
Grgic, J., & Schoenfeld, B. J. (2018). Are the Hypertrophic Adaptations to High and Low-Load Resistance Training Muscle Fiber Type Specific? Frontiers in Physiology, 9, 402. doi.org/10.3389/fphys.2018.00402
Mitchell, C. J., Churchward-Venne, T. A., West, D. W. D., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), 71-77. doi.org/10.1152/japplphysiol.00307.2012
Vigotsky, A. D., Beardsley, C., Contreras, B., Steele, J., Ogborn, D., & Phillips, S. M. (2017). Greater Electromyographic Responses Do Not Imply Greater Motor Unit Recruitment and ‘Hypertrophic Potential’ Cannot Be Inferred. The Journal of Strength & Conditioning Research, 31(1), e1. doi.org/10.1519/JSC.0000000000001249
Vigotsky, A. D., Halperin, I., Lehman, G. J., Trajano, G. S., & Vieira, T. M. (2018). Interpreting Signal Amplitudes in Surface Electromyography Studies in Sport and Rehabilitation Sciences. Frontiers in Physiology, 8. www.frontiersin.org/articles/10.3389/fphys.2017.00985
hey i know making those slides took more effort than actually learning this so thanks so much!! science!!
Thanks for the work brotha! Very much appreciated
Great video
Thank you Dr. Galpin.
Hyped for part iii 💪🔥
Thank you Andy! So much quality information here
AWESOME WORK ANDY !!!
One of the 600. Found that very interesting and informative. Watching quite a lot of your you tube stuff as have an interest in the science. If I spent as much time on my training and diet as I do on RUclips and podcasts I’d have a similar body building career to yourself.
Thankyou for posting these. Been binging this channel and learning a lot.
thank you Andy. It's very useful. thanks
So much information. Thank You so much!!!
THANK YOU DOCTOR G! 🙏🤓 Yes, I’m as excited as you are 😂💪
Step 5 - recovery. Without sufficient rest, no growth. Exercise soon (relative time, especially trained vs untrained) after stimulus blunts growth.
Andy..... genius, that all. ... Long...Ya !, but, who, how where (else) to get more knowledge in....a pill = Na !!....Thks Andy, simply the best 💪👍
Well done, Andy. Keep doing this things.
These videos are incredible, for once I am thankful for the algorithim. Andy is there any chance you could do a video on hyperplasia and how we may theoretically be able to utilize it for building muscle??
@GENETIC BEAST lol sorry that comment must've been before I saw your other videos.
Thank you for your videos. I did learn a lot.
Thank you
Thanks bro! Love this series, extremely informative.
Great job!
This is great! Can't find part 3, though - when is it released? 😊
Last time i checked (like 6 years ago) myostatin inhibitors are a quacksalver which the primary active ingredient consisted of seaweed.
This was a phenomenal listen during my workout today! Onward to part 3!
Awesome video!! I have a question though: what is it that's unique about exercise-induced muscle damage as opposed to regular damage. Why doesn't whacking your muscle repeatedly result in the same cascade due to damage? Awesome content!
@BruiseLeeRoy I know i know, but my question is how can the cell tell apart these two types of damage? The athlete in me knows this does not matter, but the nerd in me wants to know the molecular mechanism lol.
In other words, how does the cell say "This damage was caused by muscle activation, I must grow" vs "This damage was caused by something else, I don't need to grow"
I wonder if Mike Tyson was born without any Myostatin ..... his reported stats from the age of 12-13 are difficult to get my head around.
Also great video, thanks.
46:02 RIP I was watching this in a library and tried so hard not to laugh 😂
great video!!!
Love you
Where is the part 3
You are probably wrong about recruitment of higher treshold units. Starting at 12:53 you say that if you are using only a weight about 30% of your 1RM, even if you go to failure, the bigger, stronger muscle fibers are not recruited. This is simply not true. According to the Henneman principle, the smaller units are being recruited first, but as you continue the repetitions, and as those smaller fibers fatigue, the bigger and stronger fibers are getting activated. If you continue the repetitions, even with lighter weights, you will reach a point where all the related muscle fibers, including the strong ones must be recruited to be able to continue moving the weight. You reach muscular failure precisely because even though all the fibers and motor units have been recruited, you’ve fatigued them so much that they are not capable of doing one more repetition. Working with heavier weights you reach muscular failure much faster, but that does not mean that this can not be achieved with lighter weights.
Good that you made specific points with a rationale to your refutation. So many haters just fling crap from the monkey cage.
There he's talking about "heavy" or >30% 1RM.
Your statement supports what Serge Nubret and others were doing with pump training; moderate weight to failure requiring higher volume. It worked great for me but then I never competed or did the 'serious supplements'.
How signalling lasts 36-48 hours? What does it cause?
When is part three coming out ??
So is it recommended to work your sets closer together and not give yourself enough time to fully reset between sets for what i assume you meant increases metabolic stress or is it better to make sure you get the higher volume due to not having done the following sets in a fatigued state?
You can do both. Your choice should be about your goals. If Strength is your goal , than rest longer.
i was waited for it........thnaks
Andy I've got a very important question. Because of dissection of aortic aneurysm causing damage of my aortic valve it was needed to implant an artificial aortic valve (St Jude Medical 23mm). I was always very active in sport inclusive body building. Now I've got a dilemma whether for me might be allowed practicing any exercises with iron lifting. Of course not very heavy but rather moderate. Previously I was able to lift 120kg on bench. Maybe you dealt with such guys like me? What would you say about this? Some advices? I really miss such exercises.
Hero 🏴
-Andy
Do you have any experience with reconnecting nerve to muscle stimulation? I have an old shoulder injury that's preventing me from using all of my tricep(lateral head doesn't work). THe long head is picking up the slack, but my bench looks something awful and one arm never keeps up with the other's growth. Its demoralizing.
Any thoughts?
Just learned of your videos after watching Andrew Huberman. I am a middle-aged wife and mom who is working on building muscle after losing a bunch of weight. I’m trying to understand this process better and I appreciate these videos! I have built some muscle after six months just through rowing and kickboxing but things seem to have leveled off so I’m trying to be more specific in training, and I have recently begun weight training. I normally follow a keto/Atkins diet and train fasted because I am still trying to lose some fat and I feel better training fasted, but I also want build muscle. If more carbs are needed fuel for building muscle, does it matter what type of carbohydrates you eat or how much. Can it disrupt the fat loss process? Does one have to concentrate on fat loss and muscle growth separately or can this be done at the same time? I don’t want to make it too complicated for myself. Thanks!
Better to get your carbs from starches than simple sugars. Large amounts of simple sugar were rarely available to most humans until the industrial age, so healthwise too much sugar may not be a good idea. However, the body is well adapted to processing starches, or whole fruits where a little sugar is combined with fiber, enzymes, and phytonutrients.
Fat loss: this may no longer be an issue for you as I type this six months later, but if it is, try a 10% fat diet (about what bodybuilders follow during contest phase, although it can be followed indefinitely if you desire) with brisk walking. Walk about a four mile an hour pace (which is pretty fast, but not as fast as possible) and try to work up to 10 miles per day, which can be split into two sessions. Take one day a week off. Injury risk is very low from walking. You will eat more, but not that much more. Interval training is more efficient, but you just can't do as much of it.
I've been weight training for 20 years. Avoid sugars, vary your weight training every six weeks or so, back off with the cardio. Rather than eat sugars or starches eat tons of vegetables and adequate protein. I also fast until lunch and always train fasted.
"Nuthin but a peanut"
-a Gilpin fan
If I’m working out 30min daily cardio 6days a week and additional 20 min slow morning walk. How many days should I do endurance per week to add to this routine?
epic
👏👏👏
I hope you take this as constructive criticism: these slides are awful. Design wise. Tons of random hard-to-read fonts, various random sizes, angled and just thrown in there making it harder to comprehend. Just look at 17:20 There is no need for a red 9 in there, no need for white font with black border, no need for cursive, etc. I understand that what's done is done in the existing videos, but I hope you take it into consideration for future ones.
I came here after your interview with Andrew Huberman, where you were among the best of his guests, very clear in your message.
Thank you for sharing this valuable information.
I lessened
Wow those tanning products have evolved. You look very not white. 😝
Seriously overrated.
😆😆😆😆