Galpin Sets Lifting Rules to Halt 10% Annual Power Loss After Age 40

Galpin制定训练准则，遏制40岁后每年10%的爆发力流失 尽管成年人在40岁之后每年流失1%的肌肉量，但爆发力的下降幅度却高达10%，这使得高速抗阻训练成为维持神经肌肉功能及步入高龄后自主生活能力的首要干预手段。 Andy Galpin博士强调，大重量抗阻训练是应对随年龄增长而急剧衰退的神经肌肉爆发力与力量的关键长寿干预措施。他指出，力量是一种功能性的、速度依赖型的神经适应，受诸如“3到5”法则等高意图框架的调控；而肌肥大则是一个具有结构灵活性的过程，由机械张力、接近力竭程度以及累积训练量共同驱动。为实现效果最大化，训练者应将核心动作标准化执行6至12周，每个肌群每周累积10至20个正式组，并在均衡的分化训练中兼顾各项解剖动作模式。Galpin还提供了应对时间冲突的实用策略，建议采用全身训练方案以确保连贯性，并在现实日程受打乱时保障训练成果。 40岁之后，肌肉爆发力每年下降8%至10%——超过力量流失速度（2%至4%）的两倍以上，且远快于肌肉量的减少（约1%），这确立了爆发力训练作为抗击神经肌肉衰老关键干预手段的地位。 (0:51) “3到5”法则为爆发力和力量训练提供了一个可扩展的模板：每周训练3至5天，挑选3至5个复合动作，每个正式组完成3至5次重复且进行3至5组，组间休息3至5分钟，每周增加3%至5%的负荷。 (9:13) 肌肥大基于科学证据的最低要求是每个肌群每周约10个正式组（中高级训练者可扩展至15至20组），且每组需在保留约2次力竭余量（RIR）的强度内完成，以确保获得充分刺激。 (29:55) 当训练日程因时间紧迫而受阻时，训练者应根据生理目标调整应对方案：若以肌肥大为目标，可通过缩短组间休息时间来维持总组数；若以力量为目标，则可将总训练量减半，同时保持大重量负荷与完整的休息时长。 (29:55)

Exercise physiologist Dr. Andy Galpin argues that resistance training is a mandatory physiological intervention to combat age-related neuromuscular decline and preserve functional independence, rather than a purely aesthetic endeavor. He emphasizes that while strength and hypertrophy share biological overlap in novices, optimizing them requires distinct programming strategies rooted in movement intent, mechanical tension, and training consistency. Halting Neuromuscular Decline and Power Loss (0:51) Galpin emphasizes that physical independence in older age depends primarily on preserving the nervous system through heavy overload resistance training. While adults after age 40 lose roughly 1% of muscle mass annually, strength drops by 2% to 4%, and explosive power drops by 8% to 10% per year. Because real-world stability, fall recovery, and rapid movement depend on explosive power rather than muscle cross-sectional area alone, preserving force velocity is critical for longevity. Galpin notes that adaptation potential never closes, citing clinical research in nonagenarians showing 30% to 170% increases in muscle size and strength following a 12-week resistance training program. Functional Force Versus Structural Muscle Growth (4:04) Strength and hypertrophy represent distinct adaptations: strength is the functional capacity to produce force against resistance, whereas hypertrophy is the structural enlargement of muscle cross-sectional area. Because force equals mass multiplied by acceleration, strength development requires maximal concentric speed, controlled eccentrics, and high neuromuscular intent, enabling trainees to gain strength without adding body mass. Conversely, hypertrophy is driven by mechanical tension, cellular fatigue, and cumulative volume. Cadence is largely flexible for muscle growth, where standard tempos or slow eccentric phases (such as five seconds down) serve primarily to increase time under tension when using lighter weights. The 3 to 5 Protocol for Strength (9:13) To optimize neuromuscular adaptations, Galpin recommends organizing strength work around functional movement patterns—such as hip extension, upper-body pushing and pulling, and rotational actions—rather than isolated muscles. Trainees can implement the "3 to 5" rule: train 3 to 5 days per week, perform 3 to 5 multi-joint exercises per session, execute 3 to 5 repetitions across 3 to 5 working sets, and rest 3 to 5 minutes between sets. Explosive and heavy compound movements must be scheduled at the beginning of a session while the central nervous system is fresh, as exercising under fatigue reduces movement velocity and trains the nervous system to move slower. Progressive overload is achieved by increasing loads or volume by 3% to 5% weekly over five to eight weeks before deloading. Hypertrophy Parameters, Biomechanics, and Training Splits (21:33) Muscle growth is biologically forgiving and can be achieved through diverse implements and cadences, provided sessions avoid the combination of low frequency, low intensity, and low volume. Galpin states that the baseline scientific threshold for hypertrophy is roughly 10 working sets per muscle group weekly, rising to 15 to 20 sets for intermediate and advanced trainees, with sets performed within two reps in reserve. Anatomically, loading depends on biomechanics: the joint moving farthest from the vertical midline absorbs the greatest mechanical tension, which explains why upright high-bar squats load the quadriceps while hip-hinging low-bar squats load the posterior chain. To protect adherence against schedule disruptions, Galpin recommends full-body splits over fragile once-a-week body-part routines, ensuring missed days do not leave muscle groups unworked for weeks. Galpin highlights that when acute schedule disruptions occur, trainees must align reductions with their specific goals: preserving hypertrophy requires maintaining total set volume by cutting rest periods and working weight, whereas preserving strength requires slashing volume in half while keeping loads heavy and rest periods intact.

运动生理学家 Andy Galpin 指出，抗阻训练并非单纯服务于形体美观的附属品，而是对抗神经系统衰退、维持终身独立活动能力的核心生理干预手段。力量与肌肥大受截然不同的生理机制驱动，训练者必须依据力学变量、神经募集意向与容量阈值进行精准区分与系统规划。 抵御神经衰老与力量暴跌 (0:51) Galpin 强调，大负荷抗阻训练是延缓神经肌肉衰老不可替代的首要工具。40岁之后，人体肌肉质量每年平均流失约1%，但肌力的衰退速度达到肌肉量的两倍（每年下降2%至4%），而关乎跌倒救回与突发平衡反应的爆发力（Power）每年跌幅更达8%至10%。在现实生活中，维持独立自理能力与防跌倒机制主要取决于神经快速发力的输出表现，而非单纯的肌肉围度大小。 针对神经系统的衰退，训练干预的有效窗口在任何年龄段都不会关闭。Galpin 援引针对90岁以上高龄群体的临床研究指出，仅需12周系统性的抗阻训练，受试者的肌肉体积与力量就取得了30%至170%的显著改善，证明即使是中老年且从未接触过抗阻训练的个体，其神经与肌肉组织仍具备极强的重塑适应潜力。 力量与肌肥大的机制解构与速度要求 (4:04) 力量与肌肥大存在清晰的生理边界：力量是一项功能性指标，代表神经系统驱动肌肉对抗外部阻力时产生最大力量的能力，高度依赖运动单位募集、神经发放率与中枢协同效率；肌肥大则是形态学指标，仅代表肌纤维横截面积与体积的物理增大。初学者阶段两者的适应高度重叠，但进阶后逐渐分化，运动员完全可以在不增加体重的硬性限制下，通过优化神经效率实现纯力量的飞跃。 物理学中力等于质量乘以加速度，这一公式直接决定了二者的动作节奏差异。力量训练旨在提高神经系统在严格控制下快速加速大负荷的能力，因此向心收缩阶段必须追求最大加速度意图；而肌肥大主要由肌肉承受的机械张力、细胞压力与累计容量驱动，动作节奏具备高度弹性（如3-1-1节奏或延长离心阶段）。Galpin 指出节奏在增肌中遵循“二八定律”，80%的效果来自基础容量与努力程度，在器械受限时，有意识延长肌肉处于张力下的时间则是补偿负荷不足的有效手段。 力量与爆发力的3至5法则与动作逻辑 (9:13) 在力量与爆发力编排上，Galpin 提倡易于落地的“3至5法则”：每周安排3至5天训练，每次选择3至5个动作，每个动作执行3至5组，每组进行3至5次重复，组间休息3至5分钟以保障中枢神经与磷酸原系统彻底恢复，每周负荷递增3%至5%。动作选择必须以功能性复合动作模式为核心，涵盖爆发性髋关节伸展、上下肢推拉及多平面旋转，而非孤立分化部位。训练周期一般维持5至8周，随后必须安排减载周以化解累积疲劳。 这类训练对神经系统状态有严苛要求，必须置于单次训练的最开始执行，严禁在预先疲劳或力竭后进行，否则发力速度骤降将导致机体转而适应“变慢的运动模式”。此外，个体内在的“神经收缩意图”可以直接改变训练刺激，即便在无负重平板支撑或使用50%单次最大重量（1RM）的情况下，只要以最强烈的向心意图全力加速收紧肌群，同样能够驱动显著的神经力量增长。 增肌容量阈值、力学针对性与应对中断 (21:33) 相较于力量训练对神经质量与发力速度的高精度要求，肌肥大训练在动作选择与实施形式上更为宽容，只要避免“低频率、低强度结合低容量”的错误组合，肌肉组织便能在足够机械刺激下生长。文献数据表明，维持或促进肌肥大的基础训练量为每个肌群每周至少10个有效工作组，进阶者通常为15至20组，且每组必须逼近力竭状态（通常保留约2次储备次数/RIR）。动作选择上应平衡双侧与单侧训练以防不对称，并结合固定器械孤立目标肌群，绕开脊柱支撑疲劳与技术力学限制。 针对人体生物力学的差异，同一动作在不同个体身上产生的肌肉受力截然不同，通常关节远离身体重力垂线越远，所承受的力学杠杆负荷就越大（如高杠深蹲膝关节前移更侧重股四头肌，低杠深蹲躯干前倾后坐更侧重臀后链）。面对日常时间被压缩的突发状况，两种适应模式必须采取差异化的“混乱应对”策略：增肌训练必须确保总容量，可通过降低重量并缩短组间休息来压缩时长；力量训练则应将总组数减半，优先保留核心大重量与充分的组间休息，舍弃辅助训练以维持神经输出质量。 Galpin 强调，长期的抗阻训练收益由依从性与渐进式超负荷决定，而非频繁更换动作的“肌肉混乱”假象，核心动作应维持6至12周以建立稳定的力学基线；尽管每周匹配相同总容量时高频全身训练比单一部位分化更能抵御缺课断练的风险，但对于普通大众在有限生活节奏中如何精准平衡高强度有氧与爆发力周期的交互影响，仍需结合个体恢复上限持续调整。

[0:51] Dr. Andy Galpin: the number one tool to combat neuromuscular aging [5:57] Dr. Andy Galpin: consistency beats intensity [7:21] Dr. Andy Galpin: exercises do not determine adaptation [11:39] Dr. Andy Galpin: strength is movement; hypertrophy is muscle size [18:32] Dr. Andy Galpin: practice getting slower [21:33] Dr. Andy Galpin: kind of idiot-proof [29:55] Dr. Andy Galpin: starting to get hard at the end [29:55] Dr. Andy Galpin: chaos management

[0:00] Welcome to Huberman Lab Essentials, [0:02] where we revisit past episodes for the [0:04] most potent and actionable science-based [0:06] tools for mental health, physical [0:08] health, and performance. [0:11] I'm Andrew Huberman, and I'm a professor [0:13] of neurobiology and opthalmology at [0:15] Stanford School of Medicine. And now for [0:18] my discussion with Dr. Andy Galpin. [0:20] Today we're talking about strength and [0:22] hypertrophy. And so right out the gate, [0:24] I just want to ask you, why should [0:26] people think about and train for [0:28] strength and hypertrophy, not just for [0:31] people that want to get bigger biceps, [0:33] etc., but that have other goals, [0:36] longevity goals and health goals [0:38] unrelated to what most people associate [0:40] with hypertrophy. So what are the [0:43] benefits of training for strength and [0:44] hypertrophy for the everyday person, for [0:47] the athlete, for the recreational [0:49] exerciser and so on? One of the major [0:52] disservices we've done in this field is [0:54] convince people that things like [0:56] strength training are for athletes or [0:59] for growing bigger muscles and [1:01] cardiovascular training are for things [1:02] like fat loss and heart health. And that [1:05] is a tremendous disservice because it [1:07] puts a lot of unnecessary barriers and [1:10] leads to a lot of false assumptions and [1:12] then therefore poor actions. We could do [1:15] a hundred episodes on the benefits of [1:17] exercise and we could run all the way [1:18] from mood and focus um cognitive tasks [1:22] to a better immune function. You'll get [1:25] less colds, you'll be you'll fight them [1:27] off more effectively to mortality, [1:30] right? So, some of the strongest [1:31] predictors of how long and how well you [1:32] will live or exercise. However, there [1:35] are independent benefits that come from [1:37] just endurance training and there are [1:39] independent benefits that come from [1:40] strength training. And so to just give [1:42] you one categorically, the way that you [1:45] want to think about this is resistance [1:47] exercise and strength training is the [1:49] number one tool to combat neuromuscular [1:51] aging. You cannot get that through any [1:55] other form of exercise besides heavy [1:57] overload strength training. If you want [1:59] to be alive and you want to live by [2:01] yourself, you have to be able to engage [2:03] in human movement. If you have any [2:06] dysfunction in the neuromuscular system [2:08] there, then you're not going to be able [2:09] to do that. And again, as I mentioned, [2:11] the only way to preserve that or fight [2:13] that loss of aging is to strength train. [2:16] So people will tend to hear numbers like [2:17] you lose about 1% of muscle size per [2:21] year after age about 40. And that's [2:24] true. However, what they don't realize [2:26] is you lose about 2 to 4% of your [2:28] strength per year. So the loss of [2:31] strength is almost double that the loss [2:34] of muscle mass with aging. Muscle power [2:37] is more like 8 to 10% per year. And so [2:40] we can very clearly see the problem [2:42] you're going to have with aging is not [2:44] going to be preservation of muscle, [2:46] although that is incredibly important. [2:47] It's going to be very specifically [2:49] preservation of muscle power and [2:51] strength. And why that really matters is [2:53] your ability to again stand up and move, [2:56] your ability to catch yourself from a [2:57] fall, your ability to feel confident [3:00] doing a movement. That is a function of [3:02] muscle power more than it is muscle [3:04] size. And so functionality is really [3:06] what we want to be, right? You want to [3:07] be able to do whatever you want to be do [3:09] physically and feel confident in doing [3:12] that as you age. That's going to only be [3:14] obtained through strength training. [3:16] >> So, is it appropriate to say that [3:18] training for strength and hypertrophy is [3:20] also a way to keep your nervous system [3:22] healthy and young? [3:24] >> Yeah, absolutely. It is the only [3:26] exercise route we have for that. The [3:28] wonderful thing about strength training [3:30] is you don't actually have to start at a [3:33] young age. In fact, I was reading a [3:35] paper this morning because of our [3:36] previous conversation. It was in over [3:38] age 90. So these are folks 90 plus and [3:42] they saw improvements like 30 to 170% in [3:45] things like muscle size and hypertrophy [3:47] over a very short period of time. I [3:49] think it was 12 weeks. The reason I like [3:51] to mention that is because if you are [3:52] listening and you are 50 and you're [3:54] like, "Oh I I haven't been [3:55] strength training." You're not toast. [3:58] Like you should absolutely start now. [3:59] you're going to be able to get to a a [4:01] fantastic spot very quickly. [4:04] >> If you would please remind us what [4:07] strength and hypertrophy are in terms of [4:10] the specific adaptation they represent. [4:13] What I mean by that is when somebody is [4:14] training for strength, what are they [4:16] really training for? Obviously, it means [4:19] the ability to move more weight, but I [4:21] know that it includes a number of other [4:23] things as well. And when one is training [4:25] for hypertrophy for the growth of muscle [4:28] fibers, what does that represent? [4:31] Because I think if people understand [4:33] that, they will far better understand [4:35] the methods and protocols that are going [4:37] to be best for strength and hypertrophy. [4:39] At its core, you've you've basically [4:40] described it. When we talk about [4:41] strength, we're talking about an actual [4:44] function. So, can you create more force [4:46] across a muscle or muscle groups or or [4:48] total movement? And when we talk about [4:50] hypertrophy, now we're specifically [4:52] referring to just an increase in size. [4:53] there's no actual mention of function. [4:56] So a muscle can grow larger without [4:59] actually technically being stronger. [5:01] However, there is a strong relationship [5:03] between strength and hypertrophy. So a [5:05] lot of the times in the general public [5:07] in the lay conversations, we sort of [5:09] lump those two things in as the same [5:11] thing. And so we have to recognize [5:13] people who are uh new to training or [5:16] people even are intermediately trained, [5:18] there is a huge overlap between strength [5:21] and hypertrophy. Once you get past that [5:23] though, they become disentangled. [5:25] There's a lot of confusion, right? [5:26] Because people think, man, either these [5:28] are the same thing e or if I want to get [5:32] stronger, I have to get bigger, which is [5:33] not the case at all. If you want to get [5:35] stronger and you don't want to add [5:37] muscle for any reason, personal [5:40] preference on aesthetics, it is quite [5:42] easy to get stronger and not add much [5:44] muscle mass either. And so [5:46] differentiating these two things is one [5:47] of them is simply a measure of size and [5:50] the other one is a measure of force. So [5:52] those are the really the the [5:54] similarities and distinctions between [5:55] strength and hypertrophy. [5:57] >> So what are the essential components of [5:58] an effective strength and hypertrophy [6:00] protocol? [6:01] >> Okay. So what I would like to actually [6:03] do is is walk you through both of those [6:05] because as we mentioned before they [6:07] overlap and so I want to hit those [6:09] concepts right now. These are, as you [6:11] say, these are the non-negotiables that [6:13] have to happen in any training program. [6:15] And I'm referring to these in the [6:17] strength and hypertrophy conversation, [6:18] but these are true of power development, [6:20] speed development, muscular endurance, [6:23] uh, endurance, any other thing. These [6:24] are things that just have to happen for [6:26] any training program to work. My [6:28] frequent collaborator Dan Garner will [6:30] constantly say, consistency beats [6:32] intensity. The literature will show you [6:34] very clearly, adherence is the number [6:36] one predictor of physical fitness [6:38] outcome. So, we want to do something [6:40] that you will engage in, will uh you'll [6:42] put effort into and you'll be able to [6:43] repeat consistently over time. So, [6:44] that's number one. The second one is, [6:47] and this is a major reason that people [6:50] don't hit their fitness goals. In fact, [6:51] I would argue outside of not doing it, [6:54] the number one mistake they make is [6:56] progressive overload. So, I'm going to [6:59] walk you through exactly how much you [7:00] should be increasing um your sets and [7:03] reps and weight, etc. per week, per [7:06] month later. But that's the biggest [7:08] thing. You have got to have some sort of [7:10] overload. That's what's going to cause [7:12] adaptation to continue to cause stress. [7:13] If you want to see these gains in [7:15] strength and hypertrophy, you really [7:17] need to u progressively overload. So [7:19] that's concept number two. The third one [7:21] here is going to be individualization. [7:23] And this is where we can get into things [7:25] like personal preference, equipment [7:27] availability. You have kettle bells or [7:29] dumbbells or you only have bands or you [7:30] have none of that. Um these are all [7:33] smaller details, but that's an important [7:34] component. The last one I really want to [7:36] get into is picking the appropriate [7:39] target. And you run some testing and [7:41] figure out where your biggest [7:42] limitations are, that's going to help [7:43] you identify where you need to go. So, [7:45] if you can do all those things, you're [7:47] going to be in a good spot to balance [7:50] specificity and variation. All right? [7:53] So, if you want to make sure you grow [7:55] your biceps, you better make sure your [7:58] biceps are working. Having said that, if [8:00] you over rely on specificity, you're [8:03] going to increase the likelihood of [8:05] overuse injuries, which is going to come [8:06] back and actually hamper consistency [8:08] over time. So, this is when hedging [8:10] towards specificity is important, but [8:12] too much can cause a problem. If you go [8:14] the other direction and you go too much [8:16] variation, so imagine you're just sort [8:18] of doing all kinds of different [8:19] exercises every time you you work out, [8:21] that's actually not enough stimuli [8:23] directly on the muscle or muscle groups [8:25] or movement pattern if you're wanting to [8:26] learn a new movement um to get you very [8:29] far. And so this is a classic problem of [8:31] I'm doing a lot of work, but I don't [8:33] have a very clear direction. I lack [8:35] specificity. So I'm working, but I'm not [8:38] seeing a lot of improvements. And this [8:39] is like in the business world, etc. This [8:41] is like doing a whole bunch of different [8:42] things means you get nothing really [8:44] done. Those are the concepts we [8:46] absolutely have to hit. The methods that [8:48] we choose run across a handful of [8:51] variables and we call these things [8:52] modifiable variables because as you [8:54] modify them or you make different [8:56] choices within these variables, you get [8:58] different outcomes or adaptations. So [9:01] the way that I like to say this is [9:03] exercises do not determine adaptation. [9:07] So, you can't simply go, I want to get [9:08] stronger, therefore I'm going to choose [9:11] these exercises. That's not how it [9:13] works. What determines adaptation is the [9:16] execution of the exercises. So, a [9:19] deadlift is my favorite example. A [9:21] deadlift is a common um example that [9:24] people think of when they want to choose [9:25] a lower body strength exercise. But a [9:27] deadlift will not increase your strength [9:29] unless you're executing it in the proper [9:31] fashion. I'm not only talking about [9:32] technique here. I'm talking about these [9:34] modifiable variables. The same thing for [9:37] power exercises. We'll commonly see [9:39] mistakes of doing uh activities like a [9:41] box jump, which is great. People think, [9:43] "Oh, I'm going to get improve my power, [9:45] which we know is extremely highly [9:47] correlated to activities of daily living [9:49] and particularly living unassisted as [9:51] you age, right? Is reduction in power." [9:54] So, they'll do an activity like a box [9:55] jump. What they're failing to realize is [9:56] unless you do it powerfully, you won't [9:59] actually increase power. So the way that [10:01] we manipulate these variables is [10:03] everything to determining the adaptation [10:06] you get or again don't get. So that [10:08] being said, let's jump right into to [10:10] speed and power. At the onset, there's [10:12] this 3 to five concept. I didn't develop [10:15] the 3 to five. It's just an easy way to [10:17] help you remember one concept that will [10:20] run true across all these things. So 3 [10:22] to five refers to three to five days per [10:24] week. Pick three to five exercises and [10:27] you're going to do three to five [10:28] repetitions per set. You'll do three to [10:31] five sets and you'll rest three to five [10:34] minutes between each set. If you do that [10:38] and you execute any of the exercises [10:40] that you choose at a high intent and [10:43] that part is critical. So if you land on [10:46] that, that allows you to run the gamut [10:48] from as little as three days a week. [10:51] You're doing a three exercises. You're [10:52] gonna do three sets of three, which is a [10:55] very very low volume. It's a a very low [10:58] amount of days, easy to handle, all the [11:01] way to five sets of five of five [11:03] exercises five days a week. So it it [11:05] it's again it's just one sample that's [11:09] something easy to remember and is quite [11:11] effective for a very long time. And this [11:13] has been um tested quite extensively in [11:15] in both the coaching realms as well as [11:17] the scientific realms to be quite [11:18] productive and and easy to follow and [11:20] grasp. If you do that, all you need to [11:23] do is slightly increase the load um or [11:26] the volume, but mostly the load over [11:28] time. And the number we want to look for [11:30] there is something like a 3 to 5% [11:32] increase per week. [11:34] >> When you say 3 to five, that's 3 to five [11:38] work sets. Correct? [11:39] >> Yep. Is there a way that you could lay [11:41] out for us optimal repetition cadences [11:46] for [11:47] strength specifically versus hypertrophy [11:50] specifically and then migrate toward the [11:52] middle in terms of rep cadences that [11:54] would satisfy the desire to have a bit [11:57] of both? [11:57] >> Yeah. So when you're talking about [12:00] strength versus hypertrophy, remember [12:02] strength is movement. Hypertrophy is [12:05] muscle size. That's that's the the key [12:08] to your answer here. So, when you're [12:09] trying to get stronger, what you're [12:11] effectively trying to do is get better [12:13] at producing a certain amount of force [12:15] through movement. Okay? Now, force is [12:18] mass times acceleration. So, what's the [12:21] mass in the bar multiplied by how well I [12:23] can accelerate it? Intentionally going [12:26] slower [12:28] is only reducing acceleration, [12:31] right? So, it's hard to argue that going [12:35] slower is going to improve strength [12:38] because you're simply reducing [12:40] acceleration. So, you need to practice [12:43] lifting heavier at a faster rate. [12:45] Hypertrophy is not that. The goal here [12:48] is not a functional outcome. It is what [12:51] is needed to cause the most amount of [12:53] hypertrophy. And when you get to [12:55] hypertrophy, then your optimal cadence [12:58] is up to you. You can do any [13:00] combination. And in fact, you could do [13:02] it the same exact cadence that you did [13:04] your strength training with and get the [13:06] same adaptations [13:07] as hypertroy if you modify the other [13:09] variables appropriately. Right? As long [13:11] as you hit the concepts I talked about [13:13] earlier whether you want to do 311 323 3 [13:15] I33 triphase the things this is just a [13:18] method choice. That doesn't mean they're [13:20] irrelevant. They are there are subtle [13:22] changes within them. It's just 8020 rule [13:24] right? So 80% of the benefit is going to [13:26] be from the concept. 20% is this small [13:28] thing. If you're super into this field [13:31] or you actually want to work with a [13:32] qualified uh certified coach or [13:34] something, they there's lots of reasons [13:36] to play with this. If you're just on [13:38] your own here and running this thing, [13:40] 311 is fine. 312 totally fine. Anything [13:43] like that. Um you really just want to [13:45] make sure that in the strength side of [13:48] the equation, you're under control and [13:50] you can add enough load to stimulate [13:53] strength and not get hurt with an acute [13:56] trauma. Right? On the hypertrophy side, [13:58] you're just wanting to load enough to [14:00] where you can hit volume because you got [14:02] to put a lot on there. So if you want to [14:04] go lighter, if you want to go slower, [14:05] fine. You if you go slower in your [14:07] repetition, so maybe even like a five [14:09] sec second eccentric, a two-c [14:14] rise, that's great. You can actually [14:16] then stimulate the same amount of [14:17] hypertrophy and either do it with less [14:19] weight or do it with less repetitions. [14:22] So, it's a variable you can play with. [14:24] If you're like, "Hey, I don't have [14:28] enough weights at my house or I only [14:29] have a kettle bell or a dumbbell. How am [14:32] I going to stimulate hypertrophy?" Your [14:34] only option is really doing more reps. [14:36] Well, eventually that that train runs [14:37] pretty shallow. Okay, here's the thing [14:40] you can play with. Maybe just add time [14:42] under tension is what we're calling, [14:43] right? Um just, you know, do slower [14:45] repetitions, go longer ones, and hold [14:47] it. So, it's a variable that we use to [14:49] individualize programs rather than [14:51] something that you should really be [14:52] focused on as like a core aspect that's [14:54] going to be driving whether or not your [14:55] program works. It's just a tool we can [14:57] play with in the whatif scenarios. [14:59] >> So, for the person starting out, would [15:02] you recommend they pick three to five [15:04] exercises and stick with those so that [15:06] they can get their skill and movement [15:08] and positioning and breathing, all that [15:10] really dialed in and then start to [15:12] experiment by varying one or two of [15:15] those exercises over time? [15:16] >> That's great. If you look at the the [15:18] conjugate model, so these are the the [15:20] strongest powerlifterss as a collective [15:22] group that ever existed. What they're [15:23] very good at is they keep almost the [15:25] exact same weekly structure, but they [15:27] make a very small change in exercise [15:29] variation. So, for example, say say [15:31] Wednesday is bench day, right? They're [15:33] going to always bench on Wednesdays, but [15:35] maybe this week they're going to do [15:36] close grip bench and then maybe next [15:38] week it's going to be maybe a special [15:39] type of barbell and then maybe the week [15:41] after that it's they'll change the range [15:42] of motion a little bit. So, it's [15:44] actually the exact same exercise where [15:46] they're making a very small variation. [15:47] And that change alone allows them to do [15:49] enough specificity, but also gives them [15:52] enough variation to where it's not the [15:53] exact same stimuli in the exact same [15:55] spot over and over and over. And that's [15:57] what allows that group to train very [15:59] very very heavy very consistently and [16:02] not have to worry about too much [16:04] planning for periodization and other [16:05] stuff like that. They get their back off [16:07] by making small variations in exercise. [16:10] I will say a major mistake folks do make [16:13] is they change your exercises entirely [16:15] way too often. If I were to have to pick [16:17] one or the other, I would say don't [16:19] change anything on your exercises for 6 [16:21] weeks. Probably realistically maybe even [16:23] 10 to 12 weeks and then you can make [16:25] some changes. It's going to take you 3 [16:27] weeks generally to figure out the groove [16:30] of the exercise, to figure out how well [16:31] you can load it, what's too much to [16:33] where you woke up unbelievably sore, [16:35] that was a train wreck. How much do I [16:36] load it at? How what position? How long [16:38] is this going to take? it's going to [16:38] take you three or so weeks and then you [16:40] can really start pushing there. So [16:42] changing it before that or in that time [16:44] frame is is you're not going to be able [16:46] to progressively overload because you're [16:47] just not going to know exactly where [16:48] you're at on all the exercises. So it's [16:50] very important to create standardization [16:52] within them and then see some progress [16:54] in a movement or a muscle group, [16:56] whatever you're going for and then make [16:58] some changes. So before we dive into our [17:00] discussion about hypertrophy, [17:03] can we just get a brief recap of the [17:06] general parameters for an excellent [17:08] power and strength training program? [17:10] >> Okay, let me hit you with these rapid [17:12] fire and then you can maybe come ask [17:13] questions along that remember those [17:15] modifiable variables. Okay, so let's go [17:18] through them in order and then what they [17:19] mean specifically for power versus [17:20] strength. So modifiable variable number [17:22] one is called choice. So which exercises [17:25] do I select for strength in general for [17:28] power or speed or strength? We want to [17:30] select compound movements. What I mean [17:32] by that is when we think about again [17:35] strength training, we tend to think [17:36] about bodybuilding concepts. We go to [17:38] the gym and we do things like I got to [17:40] make sure I get my chest today and I got [17:41] to make sure I get my hamstrings. And [17:43] now you're selecting exercises based on [17:45] a muscle you want to work. For strength [17:47] development and power, we want to think [17:49] about movements rather than individual [17:51] muscle groups. So there should be like [17:53] things like I need to train explosive [17:55] hip extension which is like a a a [17:58] vertical jump or something like that. I [18:00] I want to train pushing or pulling [18:02] movements or I want to tain rot I want [18:04] to train rotation which is a whole area [18:06] we haven't gotten into which is very [18:08] important for overall health uh and [18:10] wellness and longevity. So we want to [18:12] select big movements by the muscle the [18:14] movement patterns that we want to [18:15] introduce and we just want to select a [18:18] reasonable balance between these. I [18:21] don't care what the exact ratio is. You [18:23] just don't want to go an entire six [18:25] months without doing anything in this [18:27] rotational area or an entire, you know, [18:30] 8 to 10 weeks without doing something [18:32] that's a lower body hinge, right? So, [18:35] any number of examples there. So, just [18:36] think about the rough movement patterns [18:38] upper and lower, push and pull, uh, and [18:41] then some sort of rotation. That puts [18:42] you in a pretty good spot. If you're [18:43] using 3x5 method and you're going to [18:46] pick as little as three exercises, just [18:48] pick one from each one of those group. [18:49] So that's exercise choice, our first [18:51] variable. The next one is exercise [18:53] order. So because that everything [18:56] driving power and strength is quality [18:58] based, you want to do these at the [19:01] beginning of your workout. You would not [19:02] want to do anything fatiguing before [19:05] this. So no cardiovascular training, no [19:08] other uh repetition to failure stuff. If [19:11] you do those before and now you're [19:12] slower, all you've done is practice [19:15] getting slower. You also need to do them [19:17] when you're very fresh because they are [19:18] the most neurologically demanding. [19:20] They're complicated. They tend to have [19:21] multiple steps and they're often in [19:23] multiple planes and coordination is a [19:24] difficult thing. And if you're trying to [19:26] do all that at maximum speed, your [19:28] nervous system needs to be tremendously [19:29] fresh. And so any amount of fatigue here [19:31] is only going to compromise results. The [19:33] next one after that is volume. The [19:35] general number we're going to look at [19:36] here is something like 3 to 20 sets [19:38] >> total per workout. [19:40] >> Per workout. Um but that would be like [19:42] 20 would be a little bit of a special [19:44] case. The last one is frequency. And [19:46] we've already sort of indirectly talked [19:48] about that where frequency can be as [19:49] high as you'd like in this area. It [19:51] really depends on your recovery. If [19:52] you're really truly pushing maximum [19:54] strength, you probably do need a few [19:57] days to recover. Last little piece here [19:58] is progression. How do I progress over [20:01] time? So, I mentioned this earlier, but [20:03] just want to fill this gap right back in [20:04] before we head over to hypertroy, which [20:06] is 3 to 5% increase per week of [20:08] intensity in general. Um, and you can do [20:12] upwards of about 5% increase in volume [20:14] per week over time. And I generally [20:15] recommend running that for uh at longest [20:18] eight weeks, but probably most [20:21] realistically you want to go about five [20:23] weeks or so and then have some sort of a [20:25] dload or back off week. If you do that, [20:28] you're generally going to be in pretty [20:29] good spot. One last little thing I don't [20:31] think we did justice is intention. And [20:35] the reason I want to go back to this now [20:36] is because we've talked a lot about [20:39] specific loads you have to hit. And [20:42] that's generally the case. But if [20:44] intention is there, you can fudge those [20:46] numbers in terms of how much load goes [20:48] on the bar. In fact, you can get as low [20:50] as no load on the bar. A great example [20:52] here is like a plank exercise. So you [20:55] could do a plank in which you get in a [20:56] position and you simply contract the [20:59] least amount necessary to hold the [21:01] position. [21:03] Also, you could contract as hard as [21:05] possible, pulling your scapula down and [21:08] back, squeezing your core, squeezing [21:10] your quads, squeezing your glutes. That [21:12] is actually going to still help strength [21:14] production because you're attempting to [21:15] contract very, very hard even though [21:17] quote unquote the load is the same. That [21:21] thing extends to weight on the bar. So [21:24] you could theoretically see large [21:26] improvements in strength at 50% of your [21:29] one rep max if you're contracting as [21:31] hard as possible. [21:33] >> Okay, let's talk about hypertrophy. What [21:35] are the ways that people can induce [21:38] hypertrophy? [21:38] >> Probably a a better way to think about [21:40] that question is really what stimuli do [21:43] I need to give the muscle to induce [21:46] hypertrophy? Now there are um hormonal [21:49] factors that are important. There are [21:50] nutritional factors but just to stick [21:52] with the context of training um this is [21:54] really going to frame a lot of our [21:56] answers and as you'll see it's one of [21:58] the reasons why I call hypertrophy [22:00] training kind of idiot proof in terms of [22:03] programming. Now the work is hard [22:05] difficult and all that but the precision [22:08] needed is a lot less than what we saw in [22:12] power and strength. And so if you note [22:14] there like it's very important that you [22:15] do it in this style with this intent and [22:18] with with these within these parameters [22:20] and if you're outside these parameters [22:21] it's not going to be it. Hypertrophy has [22:23] a very broad range in terms of your [22:26] actual applications. And this is why you [22:29] have and we'll continue to see countless [22:32] styles of training that all work. So if [22:35] we look at like the classic dogma, we [22:37] have to basically challenge the muscle [22:40] to need to come back in this case [22:42] specifically bigger and the nutrients [22:44] need to be there to support that growth. [22:46] So all you have to do there to not fail [22:48] is to make sure the training is hard [22:50] enough and it's going to work. The only [22:52] wrong combination here is infrequent and [22:54] low intensity and low volume. That's it. [22:56] As long as one of those three variables [22:58] is high, you're going to get there. [23:00] Which is why crafting your program which [23:02] is best for you is actually fairly [23:05] simple when it comes to hypertrophy. You [23:07] just have to make sure you do the work. [23:08] I actually think that it's important [23:10] that you do some um number of [23:12] combination of what we call bilateral [23:14] and unilateral exercises. So bilateral [23:17] being think about it like a squat where [23:19] by meaning two lateral you have two feet [23:21] on the ground moving you know in [23:23] sequence here. Unilateral is one. So [23:25] this could be something as simple as a [23:28] um rear foot elevated split squat. It [23:30] could be a single leg leg press or [23:32] single leg curl. It could be a pistol [23:33] squat. Something where the individual [23:36] limb is moving one at a time. Also very [23:38] important for making sure for [23:41] hypertrophy sake you're not getting any [23:42] imbalances as you progress especially [23:44] through months and years of training. So [23:47] make sure you're doing a little bit of a [23:48] combination whether you want to pick [23:50] specific implements. That's really a [23:52] methods question and a preference [23:54] question than it is concepts. So, [23:57] dumbbell great, kettle bell, fine. [23:59] Barbell, awesome. Band doesn't matter. [24:01] Body weight, none of these things are as [24:03] important. Um, because all you're trying [24:05] to do is create a certain insult in the [24:07] tissue. And the implement is just [24:09] whichever one you feel best doing it [24:11] because of the way that people move [24:13] differently, their bomb or their [24:15] anthropometrics and and their [24:16] biomechanics and even their technique. [24:18] The same exact exercise will not [24:21] necessarily work the same exact muscle [24:24] groups for multiple people. So if you [24:26] and I both went and did a back squat, if [24:28] you did it a little bit more of what we [24:30] call a high bar squat. So this is the [24:32] bar is literally sitting up higher up on [24:33] your neck, you're keeping your back more [24:36] vertical. And because in order to do [24:38] that, you shift your knees much further [24:40] past your toes, keeping of course your [24:42] whole foot on the ground in good [24:44] position. Okay, that's going to [24:46] generally put more of an emphasis on the [24:48] knee joint, right? And so that's not a [24:50] bad thing. Um, you tend to see a little [24:52] bit more work in the quads there. a [24:55] little bit less work in the spinal [24:56] erectors and back because you're [24:57] actually not supporting the weight [25:00] horizontally which is a diff it's a much [25:02] more difficult position. It's it's [25:03] vertically stacked. If I were to do it [25:05] in the classic low bar squat, which is [25:07] again lowering the bar down my further [25:08] down my back towards uh more like my [25:10] shoulder blades, I probably take a [25:12] little bit of a wider stance. And when I [25:14] squat, I drive my glutes back further [25:17] away from the midline. In as in fact, as [25:19] a general rule, if you take the midline [25:21] of your body, the thing that moves the [25:23] farthest away from that midline is [25:25] likely to be the thing that's activating [25:26] the most. So, in the case of the of the [25:28] front squat, um you're not generally [25:30] going to be using your glutes as much. [25:33] If you're in that or not even front [25:34] squat, just that high bar squat where [25:35] you're very very vertical, your knees [25:37] are going to be moving very far over [25:38] your toes, which is fantastic. [25:40] Therefore, it's a little bit more knee [25:41] dominant, as can we say it. The other [25:42] version here, you can keep your shins [25:44] really close to vertical. You move your [25:45] butt backwards. [25:47] You're going to have to then lean [25:49] forward with your torso, which means [25:50] it'll be more low back, more glutes, and [25:52] a little bit less knee. Now, that's a [25:54] general statement. It's not necessarily [25:56] always true, but as a guideline there, [25:58] that is one exact exercise where you may [26:00] be going, man, I'm trying to improve [26:03] this clear weakness I have in my quads. [26:05] I can't even leg extension my body [26:07] weight. I have a significant problem [26:08] there. So, maybe in your particular [26:11] case, if I'm hammering you or you're [26:12] hammering yourself in a squat exercise [26:14] and you're wondering why your quads [26:15] aren't getting any stronger or aren't [26:17] growing in any size, it may be because [26:20] of the style of the movement. So, I may [26:21] need to go, Andrew. All right, look, [26:23] squats in general, if you look at the [26:25] research, are an excellent exercise for [26:27] quad development, but for you, they're [26:29] not because of the way you stand or just [26:31] because of, you know, neural activation, [26:33] it doesn't matter. So, I need to take [26:35] you to a machine and isolate that muscle [26:37] group so we can make sure we see [26:38] development in that. So, if you're [26:40] trying to grow a specific body part, uh, [26:43] area, individual muscle, it's very [26:45] important that you're actually seeing [26:46] progress there. And don't worry about [26:49] well in the textbook the bench press is [26:51] supposed to be good for your pec because [26:52] if you're not actually moving the right [26:54] position or depends on the angle in [26:55] which your sternum actually sits in your [26:57] body a a bench press may actually be [26:59] doing very little for your pec and you [27:01] may need to adjust to say an incline [27:02] bench or a decline bench or a pec fly. [27:05] So machines can be fantastic at letting [27:07] you isolate without having to worry [27:09] about things like stability um your low [27:12] back position getting hurt. Where's your [27:13] neck at? You can really concentrate on [27:15] just the movement. concentrate on the [27:17] muscle and let everything else kind of [27:19] go away and ensure you're getting [27:21] training in that specific area. [27:23] >> What about exercise order? [27:25] >> You get to play a couple of games here. [27:27] When we talked about strength and power, [27:29] I basically said stick to the big [27:31] movements, most complicated and compound [27:33] movements first. You don't have to do [27:35] that with hypertrophy. You can do this [27:37] in a couple of ways. You can do the [27:39] thing you're just simply most interested [27:40] in first. You can do this thing called [27:43] pre- fatigue. So, say you're you're [27:45] going to do a back day. You could go in [27:47] and do nothing but isolated biceps as [27:49] your very first exercise and then roll [27:51] into uh your your pulling movements [27:54] because what you'll see is during most [27:55] pulling activities, the biceps are a [27:57] secondary or tertiary muscle group. But [27:59] you've pre- fatigued them. You've [28:00] guaranteed that muscle of most interest [28:02] got its its most training in and [28:04] everything else is secondary. So, you [28:06] can start if you want with single joint [28:08] movements. You can start with isolation [28:09] stuff or you can start with compound [28:11] stuff. Either way, it just really comes [28:12] down to preference and what you're [28:13] specifically trying to develop. Now, [28:16] this also goes back to the exercise [28:19] choice question, right? Because it's [28:20] sort of the same thing, right? Like, [28:22] which one am I choosing and where I [28:24] wanted to cap this was the exercise [28:27] splits? And and so we we just sort of [28:29] talked about am I doing body part [28:30] splits? And I know a question I get a [28:32] lot here is, well, which ones should I [28:33] package together? I'm not really [28:36] concerned with it. what you all you [28:37] should worry about is how many times per [28:39] week and in fact total volume you [28:42] achieve on a muscle group per week and I [28:45] don't doesn't really matter how those [28:47] things are folded in it's really a [28:48] personal preference issue um one mistake [28:51] that we see here commonly is grossly [28:54] underappreciating [28:56] that the legs are not a muscle group [28:59] right so the legs have a whole bunch of [29:01] muscle groups in them so we see a [29:03] classic split like I'll do shoulders and [29:06] chest chest Monday and then I'll do, you [29:09] know, biceps and forearms Tuesday and [29:13] then legs Wednesday or whatever and then [29:16] back to upper body and then I was like, [29:17] you're like, wait a minute, you have [29:18] four days dedicated to the upper body [29:20] and one for quote unquote legs. [29:22] Hopefully, you can see the imbalance. [29:23] What's that's going to happen there over [29:25] time is you're going to do do far more [29:27] upper body than you are lower body and [29:29] that's not appropriate. So, you just [29:30] want to think about your lower body like [29:31] you would do if you're going to do body [29:33] part splits, then include those things [29:35] as well and don't just chunk everything [29:36] in as legs once a week. If you want to [29:39] do that, that's actually okay. But that [29:40] day has to be very very challenging and [29:42] you probably should do quite a bit of [29:44] volume um there because you you're [29:46] almost surely not going to hit the total [29:47] weekly volume needed to optimize muscle [29:50] growth if you're literally only doing [29:52] once a week of your quote unquote legs. [29:55] >> Along those lines, let's talk volume. [29:57] Yep. How much volume does each muscle [29:59] group need per week in order to generate [30:04] and for that matter maintain [30:05] hypertrophy? [30:06] >> Right? So the the kind of minimum number [30:08] we're going to look for here is 10 [30:09] working sets [30:11] >> per week. [30:12] >> Correct? [30:12] >> Per muscle group. [30:13] >> Correct. So 10 would be sort of the [30:14] minimum number you want to get to. The [30:16] more realistic number that most people, [30:18] especially if you're advanced or even [30:20] intermediate, is more like 15 to 20 [30:23] working sets per week. Okay? Now, if [30:25] you're very well trained, you probably [30:26] want to even push more towards like 25. [30:28] And in fact, past that, there's just not [30:30] a lot of research. If you went in and [30:32] you did three sets of 10, it's a very st [30:35] >> three sets of 10 repetitions. [30:36] >> Correct? [30:38] >> You're already at three. You did that [30:39] three days a week, you're at your nine, [30:41] that's almost 10. If you also just went [30:43] to the gym one day a week, you did three [30:45] sets of 10 and you did three exercises, [30:48] you're at nine working sets, you're [30:50] basically done. So, achieving 10 sets [30:52] per week per muscle group. And now we're [30:54] not even talking about indirect [30:56] activation of a secondary. So you're [30:58] going to hit 10 fairly easy. Extension [31:01] of that, hitting 20 is actually still [31:03] not that hard. However, if you're not [31:05] seeing adaptations, then I'd say maybe [31:07] the repetitions aren't enough. So if [31:09] you're going to do a set of 25 and you [31:11] finish it and you're like, "Ooh, yeah, [31:13] like that was kind of starting to get [31:14] hard at the end." That's not going to be [31:16] enough. If you're going to do a set of [31:18] five or six and the same sort of [31:20] expression comes out of your mouth, [31:21] that's not going to be enough. So, in [31:22] that case, it doesn't matter your rep [31:24] range if you're not getting somewhat [31:26] close to failure. Again, it doesn't need [31:28] to be complete failure. Um, a good [31:30] number to think about is like minus two, [31:32] which is what we call reps in reserve, [31:34] which is sort of like I got within two [31:36] or so reps of failure and then I stop. [31:38] You have a lot of room to play here. You [31:40] also have a lot of room to adapt based [31:42] on your circumstances. God, I'm short on [31:45] time today. Typically, my workout takes [31:47] me 60 minutes for this plan I have. I've [31:49] only got 35 today. What do I do? If [31:51] you're training for hypertrophy, you [31:53] need to make sure you hit that total [31:55] volume. So, in this particular case, [31:56] lower the load, lower the rest [31:59] intervals, and just get to the burn and [32:01] get going as much as you can. If you're [32:03] training for strength, I would rather [32:04] you cut your volume in half. Get those [32:07] few repetitions done at that high load [32:09] and just don't do very many sets today. [32:12] That's a better result. So the goal that [32:15] you're going after is going to determine [32:17] what we call chaos management which is [32:19] that thing like that um running out of [32:21] time today my time is short or I didn't [32:23] even think my time was short something [32:24] got cut off I'm not feeling it today I'm [32:26] in a hotel etc etc etc which is life [32:29] right that's going to be 10 to 50% of [32:31] your workouts is going to be chaos [32:33] management [32:34] >> I'd like to ask about frequency but I'd [32:37] like to frame it a little bit [32:38] differently um than that I'd like to ask [32:42] about total workout duration, which [32:45] dovetales with frequency because if one [32:48] is hitting the appropriate number of [32:50] sets per week and one is combining [32:53] different muscle groups on the same [32:54] days, [32:55] >> well then workouts are going to be a [32:57] very different duration than if one is [32:59] doing a different body part each day, [33:01] for instance. And so I feel like any [33:03] discussion about frequency has to be [33:05] within the context of workout duration [33:07] and vice versa. [33:08] >> Yeah. If you are a a lifting junkie and [33:12] you're very consistent in your schedule, [33:14] I'm actually okay with body part splits. [33:16] Most people h are not that. And so the [33:19] concern there is if you say are [33:20] isolating and waiting to do your glutes [33:23] on one day of the week and something [33:25] happens on that day, you might go [33:27] another 13 days now before training, you [33:30] know, between workouts and that's really [33:32] difficult to maintain. the frequency [33:33] won't be high enough unless the load and [33:36] volume on that one day is astronomically [33:39] high. It's just not going to happen. So [33:42] while if you look at the research um [33:44] frequency in terms of how many days per [33:46] week doesn't matter that much as long as [33:48] the total load and failure are [33:50] equivalent [33:51] practically it's a challenge. So it it's [33:55] hard because life gets in the way for [33:57] most people especially if you have kids [33:59] and a job and and all these things over [34:01] there. So, I actually prefer doing [34:03] something more like 3 days a week of [34:05] total body. And if something happens, [34:07] you've just missed that body part for 48 [34:09] hours, 72 hours. I like that a little [34:12] better for most people. Not because it's [34:13] more effective, but just because it it's [34:16] a little bit more resilient to life and [34:19] you can get there. Um, if you wanted to [34:20] actually do a little bit of a [34:21] combination, so if you wanted to do like [34:23] two days a week of whole body and then [34:25] two days a week of a little bit of a [34:26] body part split, then you're actually [34:28] sort of hedging against all risks there. [34:30] as long as you get to that total number [34:32] there. Now, there is actually some [34:34] evidence in a couple of ways that maybe [34:36] a little bit more frequently is a little [34:38] bit better. But the difficult is now [34:40] going back to the practicality question [34:41] of like how many people really can train [34:43] just their strength training six days a [34:46] week. Well, that doesn't count any of [34:47] their long duration stuff. It doesn't [34:49] all their high heart rate, their [34:50] flexibility, their Okay, it's just [34:52] really, really, really hard to get all [34:54] that stuff in. So, it is it tends to be [34:56] easier on folks in terms of execution [34:58] and long-term adherence in my opinion um [35:03] to get that volume accomplished in in um [35:06] a little bit more frequent patterns, but [35:08] not once a week. So, I I'd like to kind [35:10] of have it right there for most people. [35:12] Again, not because it is technically [35:13] quote unquote more effective, but [35:15] because you're less likely to fail to [35:18] progress because of skipping a workout, [35:21] something popping up. [35:22] >> Great. Well, thank you for that very [35:24] informative answer. This was incredibly [35:25] informative. Thank you so very much.