Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin

“And this is where we can get into things like personal preference, equipment availability. You have kettlebells or dumbbells, or you only have bands, or you have none of that. These are all smaller details, but that's an important component. The last one I really want to get into is picking the appropriate target and you run some testing and figure out where your biggest limitations are.”

“or I only have a kettlebell or a dumbbell. How am I going to stimulate hypertrophy? Your only option is really doing more reps. Well, eventually that train runs pretty shallow. Okay, here's the thing you can play with.”

“So, dumbbell, great. Kettlebell, fine. Barbell, awesome. Band, doesn't matter. Body weight, none of these things are as important because all you're trying to do is create a certain insult in the tissue, and the implement is just whichever one you feel best doing it.”

“And this is where we can get into things like personal preference, equipment availability. You have kettlebells or dumbbells, or you only have bands, or you have none of that. These are all smaller details, but that's an important component. The last one I really want to get into is picking the appropriate target and you run some testing and figure out where your biggest limitations are.”

“or I only have a kettlebell or a dumbbell. How am I going to stimulate hypertrophy? Your only option is really doing more reps. Well, eventually that train runs pretty shallow. Okay, here's the thing you can play with.”

“So, dumbbell, great. Kettlebell, fine. Barbell, awesome. Band, doesn't matter. Body weight, none of these things are as important because all you're trying to do is create a certain insult in the tissue, and the implement is just whichever one you feel best doing it.”

“They're going to always bench on Wednesdays, but maybe this week they're going to do close grip bench. And then maybe next week it's going to be maybe a special type of barbell. And then maybe the week after that, they'll change the range of motion a little bit. So, it's actually the exact same exercise where they're making a very small variation.”

“So, dumbbell, great. Kettlebell, fine. Barbell, awesome. Band, doesn't matter. Body weight, none of these things are as important because all you're trying to do is create a certain insult in the tissue, and the implement is just whichever one you feel best doing it.”

“trying to improve this clear weakness I have in my quads. I can't even leg extension my body weight. I have a significant problem there. So, maybe in your particular case, if I'm hammering you or you're hammering yourself in a squat exercise and you're wondering why your quads aren't getting any stronger or aren't growing in any size, it may be because of the style of the movement.”

“So, dumbbell, great. Kettlebell, fine. Barbell, awesome. Band, doesn't matter. Body weight, none of these things are as important because all you're trying to do is create a certain insult in the tissue, and the implement is just whichever one you feel best doing it.”

Our IdentificationSaid as “Band”. We believe this refers to Resistance Bands.