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Andy Galpin says the winner of a powerlifting competition is the person who lifted the most weight a single time.
“whoever wins is the person who lifted the most amount of weight one time”
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Andy Galpin
22 facts from 1 episode, in date order. These are what speakers said on the shows, each linked to the moment it was said. They aren't independently verified.
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Andy Galpin says a single muscle fiber in the sartorius muscle can theoretically run the muscle's entire length, from the front of the hip to the inside of the knee.
“your sartorius, which is like the front of your hip to the inside of your kneecap. Theoretically, those cells can run the entire length”
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Andy Galpin says women with bone mineral density problems in his program showed changes beyond DEXA measurement error after eight months.
“eight months later, we can see noticeable changes that are outside of the measurement error of a of a DEXA”
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Andy Galpin describes how a nerve releases acetylcholine into the gap at the muscle junction, where it binds a receptor to pass the signal to the muscle.
“you release this molecule called acetylcholine. This goes into the postsynaptic cleft, and then that actually binds to a receptor.”
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Andy Galpin says muscle size can increase while strength falls because of disrupted spacing between actin and myosin, called lattice spacing.
“we can increase muscle size and actually reduce strength because of what's called lattice spacing.”
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Andy Galpin says thirty grams of protein given after an overnight fast measurably raises muscle protein synthesis for about four to five hours, even without exercise.
“if you were to walk into a laboratory fasted overnight, and I gave you thirty grams of protein, we would see a very measurable increase in protein synthesis, um, quite clearly, for several hours, probably four to five plus hours.”
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Andy Galpin says research showed AMPK activates TSC2, which inhibits mTOR, which was the first molecular explanation for the interference effect of endurance training on muscle growth.
“there is some literature that and years ago showed AMPK will activate another protein called um TSC2, and that will actually inhibit mTOR.”
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Andy Galpin says Mike Roberts of Auburn University ran studies indicating that sarcoplasmic hypertrophy, growth through added fluid in the fiber, probably does occur.
“Mike Roberts did a uh at Auburn, did a a series of wonderful studies that showed quite clearly that sarcoplasmic hypertrophy is probably happening.”
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Andy Galpin says new evidence suggests muscle memory reflects an epigenetic change in muscle nuclei that makes the DNA for growth easier to access, rather than preserved extra nuclei.
“it's a it's a epigenetic change, um, in the nucleus ability to access the DNA needed to grow muscle”
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Andy Galpin says the concept of homeostasis came from research at the Harvard Fatigue Lab.
“the concept of homeostasis is actually comes from research at the Harvard Fatigue Lab”
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Andy Galpin describes a '3 to 5' template: three to five days per week, three to five exercises, three to five reps per set, three to five sets and three to five minutes of rest.
“pick three to five exercises, and you're gonna do three to five repetitions per set”
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Andy Galpin recommends increasing training load by roughly 3 to 5 percent per week for speed, power and strength.
“the number we want to look for there is something like a three to 5% increase per week”
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Andy Galpin credits Travis Mash with extensive data on velocity-based training, which measures barbell speed to decide when a warm-up set becomes a working set.
“Travis Mash has done a fantastic job with this. He's got a lot of data on what's called velocity based training.”
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Andy Galpin points to the Prilepin chart, a coaching guideline from weightlifting and powerlifting that sets how many reps to do at each percentage of one-rep max, and says studies from New Zealand supported it.
“there's a chart that you can look up called a Prilipin chart”
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Andy Galpin describes the Bulgarian weightlifting method as having lifters do one-rep-max snatches and clean and jerks with short breaks, an extreme form of specificity used to peak for major competitions.
“you're going to do a one repetition maximum snatch. You're gonna take a little bit of a break, you'll do a one repetition maximum clean and jerk”
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Andy Galpin says a study in his lab about ten years earlier found reduced strength performance in a supersetting group compared with a group that rested fully between sets.
“we actually ran a study, uh, maybe ten years ago in our lab, and we looked at that specifically, and we did see a reduction in strength performance in the supersetting group”
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Andy Galpin describes eccentric overload training, in which a lifter lowers a weight heavier than their one-rep max while spotters help lift it back up.
“you can actually load at greater than 100% of your one repetition max, but you're only going to do the eccentric portion of it.”
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Andy Galpin says the NFL Combine includes a test of bench-pressing 225 pounds for as many repetitions as possible, and he teaches players a specific breathing pattern for it.
“there's one test that they do, uh, which is they bench press 225 pounds for as many reps as possible.”
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Andy Galpin cites a recent review by Eric Helms' team in New Zealand that defined training to failure and discussed when to use it.
“There's a wonderful review, I think it's open access, uh, that just came out in the last handful of months. Um, Eric Helms, his team out of New Zealand”
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Andy Galpin says a protein intake of 2.2 grams per kilogram of body weight equals one gram per pound, and that hitting a high total makes timing and protein type matter much less.
“2.2 grams per kilogram is the same as one gram per pound”
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Andy Galpin says cold-water immersion blocks the signaling cascade that drives muscle growth, so he avoids it during hypertrophy phases.
“Cold exposure blocks that signal. Remember, adaptation comes from stress. You've put in a stressor in.”
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Andy Galpin says creatine monohydrate, the best-studied form, saturates muscle within weeks at about three to six grams per day, with five grams as his standard dose, adjusted for body size.
“at a dosage of anywhere between, like, three to six grams per day”
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