Training principles for longevity | Andy Galpin, Ph.D. (PART II)

You can answer this whole matrix for strength with just this thing called 3 to 5 ... 3-5 days per week, 3-5 exercises, 3-5 reps per sets, 3-5 total sets, and then 3-5 minutes rest between each set.

Specificity is always your answer. If you want to get better at writing, you need to write. If you want to get better at sprinting, you need to sprint. If you want to get stronger and you want to get better at picking up a weight one time, the heaviest you can pick it up, that is, by far, the most direct route to go.

Realistic scenario? Probably something like 1-5 days per week you work that movement pattern. So, realistically, 2 would be good for a lot of people. So, if you want to get stronger at squatting, you squat twice a week.

On your off days, if you truly want to maximize strength and you're fit enough, then just rest. Do other stuff—maintenance, mobility, breathwork ... If you're just antsy... fine, but this will be like zone 2 or lower movement. Just don't do much work, because every amount of work is contributing to systemic fatigue.

Knowing how you feel the day of and listening to how you feel the day of is really important. If you do not like pushing yourself hard in the gym on a given day, that's a really good sign that you shouldn't be.

Eventually, more and more research came out ... Hypertrophy is pretty much equal from anywhere between 5 repetitions per set to up to 30 repetitions per set.

Clusters have been shown to be highly effective for strength, power, and even hypertrophy ... A cluster set says you're going to do 1 rep, you're going to take a 5-20 second rest and do the next rep, 5-20, 5-20, 5-20.

In general, especially early in someone's exercising career, as you get stronger, you will add more muscle mass—and those are very highly linked.

If you want to look at a good clean & jerk, like a really good one at the lower weight classes, triple body weight is where we're after.

Today just happens to be deadlift day for me ... Today, the main set was 4 rounds of 1 minute as many reps as possible with 315.

270 was my best bench at a weight of 160, which is not that good.