How To Get Stronger, Without Getting 'Bigger': 5 Min Phys

In this video I describe both how to do this in the gym (i.e. how to design your workouts) and the physiology behind it!

If you want to learn more about this, check out the 55 Min Phys version of this video (coming soon!)

Don't forget to subscribe and share!

You can see me post wayyyyyy more awesome health, exercise, muscle, and performance science stuff on my social media @DrAndyGalpin.

Cheers, friends.

- Andy

[icejumperke]

FINALLY 🙌
5 min physiology is back ❤🤓
Thank you, doctor! 👊

[qeithwreid]

Andy! I love that one of the Barbell Shrugged superheroes is one with the superpower of muscle physiology publication.

RIP Chris also while at it

[juddvansickle]

Already stoked for the 55 min version!

[God-ybcg]

Finally a video on a subject with a proper microphone.
All other videos I can only hear the room reverb and can barely understand what they say.

[Trypanosoma_]

Been meaning to talk to you about possibly doing a muscle biopsy on me, Dr. Galpin 😂 All of these semesters, going to CSUF and I had no idea we had such a leading figure in the physiology field on campus!

[robswanson]

Thank you sir! I would love to hear your analysis of the utility and application of eccentric overload, CAT, bands/chains, pause reps, overcoming isometrics and the like vs/with standard repetitions for strength and/or performance.

[DJ-jqif]

Love these videos, Andy! I know alot about programing. But it's very reassuring hearing you talk about this stuff and to see what I took from my studies are the same as yours.

[Rensoku]

Cant wait for the 1 hour version. Thanks!

[charleshayes]

Thanks, this confirms what I knew or suspected. I am surprised, though, by the 2 mins minimum rest recommendation. (I realise this is/was common in Weightlifting, because of the demands of the competition, where someone might have to do two attempts in a row without any intervening competitor.) A lot of strength athletes rest 5 mins between straight sets and in some cases, even longer.
Pavel Tsatsouline recommends 2 mins rest and higher sets, up to 20 or perhaps more, with his Russian Bear protocol - which is a strength/hypertrophy plan. He also argues that some strength athletes will rest much longer between attempts, presumably at the higher end of intensity. By the way, is there a reason why Americans pronounce "eccentric" as "ee-sentric"? I am from the UK and we say "eksentric" as in eccentricity ("eksentricity") the quality of being odd or quirky, out of step with the crowd. Technically, it comes from Greek - ek-kentron - out from the centre, so if we were being purists, both nations get it wrong!😊

[americanmambi]

Thanks man, really appreciate these videos

[okironin]

Can you provide the website you mentioned for the isometrics

[anthonyrawson]

Can I use this basic framework and add hypertrophy as a secondary goal to gradually gain size while mainly gaining strength? Example supersets (I think you call these cluster sets) of weightlifting exercises with long rests between sets and 5+ reps a set?

[robinvandermeulen]

Hello ! Tanks for you video, it is great content. One question: How do you apply your methodology for strength training to higher rep exercise like pushups and squats ? With those exercices is it allowed to go up to 10 - 15 reps without compromising strength adaptation ? Thanks a lot !

[jorgemmmmteixeira]

And oh... for people that work with low tech, what kind assessment do you use for determine if the weak link of a player is strenght or hypertrophy? Strenght deficit (as in Supertraining) is the real deal?

[jorgemmmmteixeira]

For those using some sort of conjugated method (with mainly hypertrophy gains in mind., but also general athletics), with weekly session of high volume and high intensity (as describ here), what do you think the role of this type of training in the lonnngggg run for hypertrophy goals?

[dragonchr]

I am confused. Strength training is just engaging the fibers of your muscles to produce force against a stimulus, in this case heavy weight.

Most people who do this will gain muscle as the weights get heavier because the body adapts by creating more tissue (provided your nutrition is on point) due to insufficient muscle fibers available for force production.

Also, some weight is required because if a 135 lbs male that is 6 feet tall (severely undweight) wants to bring his squat up to say 225, he will have to add muscle and fat to bring that bodyweight up.

[zvonimirbrekalo]

Hoping Chet Holmgren is watching this.