# Build Muscle Size, Strength & Power With Science-Backed Programs

Page: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/build-muscle-size-strength-power-with-science-backed-programs
Text version: https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/build-muscle-size-strength-power-with-science-backed-programs.md
Podcast: [Perform with Dr. Andy Galpin](https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078)
Published: 2024-07-03T08:00:00+00:00
Episode link: https://performpodcast.com/episode/build-muscle-size-strength-and-power-with-science-backed-programs/
Audio file: https://traffic.megaphone.fm/SCIM1662293509.mp3?updated=1738453538
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JSON: https://stenobird.com/v1/public/podcasts/perform-with-dr-andy-galpin-6754078/episodes/build-muscle-size-strength-power-with-science-backed-programs
Duration seconds: 7308

## Resource

In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background. I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity. This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Rhone: https://www.rhone.com/perform Continuum: https://www.continuum.club/perform Renaissance Periodization: https://rpstrength.com/pages/perform Momentous: https://livemomentous.com/perform Maui Nui Venison: https://mauinuivenison.com/perform Timestamps 00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power 00:08:09 Importance of Skeletal Muscle 00:10:45 Sponsors: Rhone & Continuum 00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity 00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals 00:22:23 Programs Overview; Progressive Overload, Balance 00:27:57…

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## Transcript

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