Chapter
Programs for strength and hypertrophy
1:36:34 - 1:46:13 (09:38)
The three to five program for strength involves selecting three to five exercises performed for three to five repetitions, three to five times per week. For hypertrophy muscle growth, a minimum of 10 sets or more like 15 to 20 sets per muscle group per week is recommended.
Clips
The general rule of thumb for progressive overload is to increase the workload by 10% each week, but this can vary based on the type of exercise.
1:36:34 - 1:40:59 (04:24)
Summary
The general rule of thumb for progressive overload is to increase the workload by 10% each week, but this can vary based on the type of exercise. It is important to focus on one or two meaningful variables to progress in order to see improvement.
ChapterPrograms for strength and hypertrophy
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
PodcastHuberman Lab
The three to five program is a great program for strength and includes selecting three to five exercises performed for three to five repetitions, three to five times per week with a rest interval between two to five minutes for things like speed, power, and strength.
1:40:59 - 1:46:13 (05:13)
Summary
The three to five program is a great program for strength and includes selecting three to five exercises performed for three to five repetitions, three to five times per week with a rest interval between two to five minutes for things like speed, power, and strength.