Dr Andy Galpin (Instagram and Twitter) has a degree in exercise science, a masters in Human Movement Sciences and a PhD in Human Bioenergetics (studying the structure and function of human skeletal muscle at the single cell level), This also resulted in the opening of the Biochemistry and Molecular Exercise Physiology Laboratory (BMEP) at CSU Fullerton.
The BMEP lab studies the acute responses and chronic adaptations of human skeletal muscle in response to high force, velocity, power and fatiguing exercise from the whole body, down to the individual muscle fiber and even into the individual DNA. The team does this by taking muscle biopsies from non-athletes and elite athletes from different backgrounds (e.g. normal college student, MMA fighter, Boxer, Weightlifter, etc.) and use highly sophisticated laboratory techniques and equipment to address questions about single fiber “type”, size, function, protein quantity, diameter, mitochondria, and myonuclear function.
In the video below, Andy provides commentary of Conor McGregor’s ridiculous spinning back kick angular velocity! I stand corrected: this was 3 years ago! Not “recently” like I said in the introduction to this episode *blush*:
I really enjoyed Andy Galpin’s interview on The Joe Rogan Experience which led me to ask him on to Corporate Warrior.
Every now and again, I like to invite someone on to the show who isn’t from a HIT background and has a different opinion on what exercise is the most effective for various desirable outcomes. Whilst Andy does believe that HIT provides some value, he believes that traditional high intensity training falls short in meeting all of the requirements for optimising health, longevity and even muscle gain.
In this episode we cover:
- Andy’s opinions on the pros and cons of the typical HIT protocol
- How Andy adds muscle to his athletes
- What Andy has changed his mind about regarding muscle adaptation/growth and post-workout nutrition timing in recent memory
- and much more
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase!
To subscribe via email and get my FREE eBook with 6 podcast transcripts with guests like Dr Doug McGuff, Drew Baye and Skyler Tanner – Click here ????
QUESTION(S) OF THE DAY: What do you think are the downsides of HIT? Please let me know in the comments.
Scroll below for links and show notes…
Click the link below to listen from the exact time stamp on Overcast:
- Andy’s general thoughts on HIT for optimising muscle hypertrophy [5:55]
- Why does Andy believe that training short of failure more frequently might be more effective for muscle hypertrophy than training to failure infrequently? [10:05]
- Is there any evidence to show that recovery requirements increase with improvements in strength? [18:00]
- Why it might not be a good idea to stick to the same exercise protocol for a life time [20:05]
- Defining high intensity strength training [31:35]
- Why its important to realise that everything has limitations [33:25]
- Can you over train your central nervous system? [36:15]
- How Andy addresses muscle gain requirements with his athletes [38:45]
- The benefits of cool showers and cold exposure [44:25]
- Andy’s training and diet regimen [47:40]
- What has Andy changed his mind about regarding muscle fibers in the last year or in recent memory? [54:10]
- Andy’s current projects [1:00:05]
- Final thoughts [1:02:30]
Selected Links from the Episode
- The 4 Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex and Becoming Superhuman by Tim Ferriss (Amazon US / Amazon UK)
- Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness (Amazon US / Amazon UK)
- Joe Rogan Experience #996 – Dr. Andy Galpin
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis
- Beware the Meta-Analysis: Is Multiple Set Training Really Better than Single Set Training for Muscle Hypertrophy?
- Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week by Dr Doug McGuff and John R. Little (Amazon US / Amazon UK)
- Ketogenic Diet
- Nutrient timing revisited: is there a post-exercise anabolic window?
- Body of Knowledge (podcast)
- Arthur Jones
- Mike Mentzer
- Brad Schoenfeld PhD (Listen to our podcast here)
- James Steele PhD (Listen to our podcasts here: Part 1, Part 2 and Part 3)
- James Fisher PhD (Listen to our podcasts here: Part 1, Part 2 and Part 3)
- Dr Doug McGuff (Listen to our podcasts here: Part 1, Part 2 and Part 3)
- Dr Jimmy Bagley
- Irene Tobias PhD