how to build strenght, muscle size and stamina

Building strength, muscle size, and stamina requires a structured approach to training and understanding of physiological principles. Andrew Huberman and Andy Galpin offer insights in the Huberman Lab on this topic:

Strength and Hypertrophy

• 80/20 Rule: Approximately 80% of your resistance training should not go to failure, and the remaining 20% can be high-intensity, failure-type training. This balance helps in optimizing muscle growth and avoiding overtraining 1.
• Progressive Overload: Continuously increasing the demands on your muscles is crucial. This can be achieved by adding more weights, increasing repetitions, or adding complexity to your movements 2.

Endurance

• Endurance Workouts: Focus on building endurance without logging long distances excessively. Instead, around 80% of your endurance training should be below the "burn" threshold, and 20% can include higher intensity that triggers lactate metabolism, which supports brain and cardiovascular health 1.
• Phase Structure: Alternate between phases focusing on endurance and resistance. A typical structure could be spending 10-12 weeks primarily on endurance with a 3:2 ratio of endurance to resistance workouts, and then switching to a 3:2 ratio favoring resistance training for the next period 1.

Integration

• Power Training: Power is a function of speed and strength. Incorporating exercises that improve both can enhance power, which is crucial for both strength and endurance adaptations 2.
• Muscular Endurance: Capable of performing repetitive movements (e.g., push-ups) helps bridge the gap between pure strength and cardiovascular endurance. It’s essential to include both short, high-intensity efforts and longer, sustained activities in your regimen 2.

By using a structured, alternating approach and incorporating progressive overload, you can effectively build strength, muscle size, and stamina. Always remember to maintain a balance to prevent overtraining and support overall health.

Based on insights from Andrew Huberman and Andy Galpin in various episodes of the Huberman Lab, I've compiled a structured exercise schedule to build strength, muscle size, and stamina.

Weekly Schedule

The program balances resistance training (for strength and hypertrophy) and aerobic training (for endurance and stamina).

Day 1: Strength Training

• Exercises: Compound lifts like squats, deadlifts, bench press, rows
• Sets/Reps: 3-5 sets of 3-5 reps
• Rest: 3-5 minutes between sets
• Comments: Focus on lifting 85%+ of your one-rep max for strength 1.

Day 2: Long-Duration Endurance

• Activities: Running, cycling, swimming
• Duration: 60-90 minutes at a moderate pace
• Comments: Aim for 80% of the workout below the lactate threshold and 20% above 2.

Day 3: Strength and Hypertrophy

• Exercises: Combination of compound and isolation lifts (e.g., shoulder presses, bicep curls)
• Sets/Reps: 3-5 sets of 6-12 reps
• Rest: 1-2 minutes between sets
• Comments: Mix in bodyweight exercises or lighter weights for higher reps 3.
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    1

    Strength and Power Protocols

    01:08:50
    
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    2

    Optimal Workout Structure

    00:59:26
    
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    3

    Fitness Protocols Explained

    02:40:12
    
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    4

    High Intensity Training

    01:15:28
    
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    5

    Optimizing Exercise Routine

    00:54:19
    
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    6

    Flexible Fitness Schedule

    01:27:29
    

Day 4: Interval Training for Endurance and Stamina

• Activities: High-Intensity Interval Training (HIIT)
• Protocol: 20-30 seconds all-out sprint on an assault bike, followed by 10 seconds rest. Repeat for 8-12 rounds.
• Comments: This boosts both cardiovascular fitness and leg muscle hypertrophy 4.

Day 5: Rest or Active Recovery

• Activities: Light walking, stretching, or yoga
• Duration: 30-60 minutes
• Comments: This helps in muscle recovery and maintaining flexibility.

Day 6: Resistance Training Focused on Hypertrophy

• Exercises: Another day of strength training, focusing on a different muscle group
• Sets/Reps: 3-5 sets, 6-12 reps
• Rest: 1-2 minutes between sets
• Comments: Incorporate exercises that target muscle groups trained on Day 1 3.

Day 7: High-Intensity Cardio and Mixed Training

• Activities: Short bursts of high-intensity exercises, combined with moderate cardio
• Protocol: 3-5 sets of combined exercises like burpees, kettlebell swings, and moderate cardio like running or rowing
• Comments: Keep sessions under 60 minutes to avoid excessive cortisol spikes 5.

Flexibility

Adjust the days based on your schedule:

• Ensure 2 days off or light activities spread throughout the week.
• Modify based on how your body feels, and avoid back-to-back high-intensity sessions to promote recovery 6.

This approach integrates strength, hypertrophy, and endurance to provide a comprehensive fitness regimen.