{"podcast":{"title":"Perform with Dr. Andy Galpin","slug":"perform-with-dr-andy-galpin-6754078","podcast_index_feed_id":6754078,"rss_url":"https://feeds.megaphone.fm/perform","website_url":"https://www.performpodcast.com","image_url":"https://megaphone.imgix.net/podcasts/7ccb76de-a5a4-11ee-9959-3708fa969426/image/3802b9dd3e50d14ce6feb3e5d966f06e.png?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress","author":"Scicomm Media","episode_count":28,"summary":"This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University. With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between. While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, \"If you have a body, you are an athlete.\" If you're not already, I hope you'll consider starting to train and recover like one.","last_synced_at":"2026-06-10T18:17:09.612365+00:00","page_url":"https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078"},"episode":{"title":"Build Muscle Size, Strength & Power With Science-Backed Programs","slug":"build-muscle-size-strength-power-with-science-backed-programs","published_at":"2024-07-03T08:00:00+00:00","page_url":"https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/build-muscle-size-strength-power-with-science-backed-programs","show_page_url":"https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078","url":"https://performpodcast.com/episode/build-muscle-size-strength-and-power-with-science-backed-programs/","audio_url":"https://traffic.megaphone.fm/SCIM1662293509.mp3?updated=1738453538","summary":"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…","meta_description":"In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longe…","key_points":[],"chapters":[],"topics":[],"duration_seconds":7308,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/perform-with-dr-andy-galpin-6754078/episodes/build-muscle-size-strength-power-with-science-backed-programs/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/build-muscle-size-strength-power-with-science-backed-programs.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}