hello! If i want to develop strength and power, what kind of workout should i do?

Sources:

To develop strength and power, there are several workout strategies you can adopt according to the advice from and from the .

General Principles:

  • Three to Five Concept:
    • Exercises: Select 3 to 5 compound exercises.
    • Reps: Perform 3 to 5 repetitions per set.
    • Sets: Do 3 to 5 sets per exercise.
    • Rest: Take 3 to 5 minutes between sets.
    • Frequency: Train 3 to 5 times per week. 1 2

For Power Development:

  • Intensity: Use lighter weights, approximately 30% to 70% of your one-rep max depending on the exercise.
  • Exercises:
    • Plyometrics
    • Medicine ball throws
    • Short sprints (e.g., on an air bike)
    • Olympic lifts like snatches and clean and jerks
    • Clapping push-ups, speed squats, kettlebell swings
  • Key Focus: Aim for high speed and explosive movements. 3 4

    Strength and Power

    Andy shares a simple three to five concept for strength and power training. The only difference between the two is intensity. For strength, focus on 85%+ of your max, while for power, stay in the 40% to 70% range. Both concepts are broad enough to fit any lifestyle and allow for variation in exercises, reps, and frequency.

    Huberman Lab

    Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65
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For Strength Development:

  • Intensity: Use heavier weights, around 85% or more of your one-rep max.
  • Exercises: Focus on compound movements such as:
    • Squats
    • Deadlifts
    • Bench presses
    • Overhead presses
  • Program Example: 3 to 5 exercises, 3 to 5 reps, 3 to 5 sets, resting 3 to 5 minutes between each, done 3 to 5 times a week.
  • Variation: Occasionally incorporate fewer reps (e.g., singles or doubles) to increase intensity. 2 5

Additional Insights:

  • Mindset and Recovery:
    • It's important to maintain focus between sets; consider avoiding distractions like smartphones.
    • Moving or pacing lightly between sets can help keep the muscles ready for the next set.
    • Be cautious with additional hypertrophy work as it can impact recovery. 5 6

By following these principles and tailoring the exercises and intensity to your goals, you can effectively build both strength and power.

RELATED QUESTIONS

can you do a 2-3 days a week strength and power trainingn program with details about exercises to ensure power and strength gains. make it so I only have to use weights other than body weight once or twice a week

Sources:

Here is a 2-3 day per week strength and power training program, combining bodyweight exercises with weighted exercises executed only once or twice a week for maximal efficiency. This plan follows the principles discussed by and 1.

Program Structure:

  • Frequency: 2-3 days per week.
  • Framework: The 3 to 5 concept:
    • Exercises: 3 to 5 exercises.
    • Reps: 3 to 5 repetitions.
    • Sets: 3 to 5 sets.
    • Rest: 3 to 5 minutes between sets.
    • Intensity: For strength training, use weights at 70% or more of your one-repetition maximum (1RM). For power training, use 30%-70% of your 1RM depending on the exercise.

Day 1: Power Training (Bodyweight Focus)

  1. Warm-Up: 5-10 minutes of dynamic stretching and light cardio (e.g., jumping jacks or dynamic lunges).
  2. Exercise 1: Broad Jumps
    • 3 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.
  3. Exercise 2: Plyometric Push-Ups
    • 3 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.
  4. Exercise 3: Medicine Ball Slams (30% of 1RM)
    • 3 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.
  5. Optional: Light jogging or cycling to cool down.

Day 2: Strength Training (Weighted Exercises)

  1. Warm-Up: 5-10 minutes of dynamic stretches and light cardio.
  2. Exercise 1: Squats (70% or more of 1RM)
    • 3-5 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.
  3. Exercise 2: Deadlifts (70% or more of 1RM)
    • 3-5 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.
  4. Exercise 3: Overhead Press (70% or more of 1RM)
    • 3-5 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.

Optional Day 3: Combined Strength and Power (Bodyweight & Weighted Mix)

  1. Warm-Up: 5-10 minutes of dynamic stretching and light cardio.
  2. Exercise 1: Speed Squats (30%-50% of 1RM)
    • 3-5 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.
  3. Exercise 2: Clapping Push-Ups
    • 3-5 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.
  4. Exercise 3: Weighted Pull-Ups (70% of body weight)
    • 3-5 sets of 3-5 repetitions.
    • Rest 3-5 minutes between sets.

Tips:

  • Intensity: The intention and speed with which you execute power exercises are crucial for effectiveness.
  • Recovery: Ensure adequate rest and recovery between sets to maintain intensity and form.
  • Progression: Gradually increase the load or intensity by approximately 3-5% per week as you adapt to the workouts 2 3.

    Speed and Power

    Andy Galpin explains the three to five concept for improving speed and power through intentional execution of exercises with sub maximal weights. The same concept can be applied to strength training as well.

    Huberman Lab

    Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series
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This program allows you to focus on both strength and power, using weighted exercises minimally each week while integrating bodyweight movements to ensure well-rounded development and convenience.

RELATED QUESTIONS

what would be the science based program to do my first pull up

Sources:

Achieving your first pull-up requires a focus on building absolute strength rather than muscular endurance. The following program incorporates insights from and , emphasizing maximal strength development and progressive overload.

Science-Based Pull-Up Program

Phase 1: Foundational Strength

Duration: 4-6 weeks

  1. Resistance Band Assisted Pull-Ups

    • Start with a thick resistance band for substantial assistance.
    • Perform 3 sets of 5-8 repetitions.
    • Rest 2-3 minutes between sets.
  2. Isometric Holds

    • Hold the top and middle positions for 10-15 seconds.
    • Perform 3 sets of each position.
    • Rest 1-2 minutes between sets.
  3. Lat Pulldowns (Machine or Band Assisted)

    • Perform 3 sets of 8-12 repetitions.
    • Rest 1-2 minutes between sets.
  4. Dumbbell Rows

    • Perform 3 sets of 8-12 repetitions per arm.
    • Rest 1-2 minutes between sets.
  5. Scapular Pull-Ups

    • Focus on scapular retraction and depression.
    • Perform 3 sets of 10-12 repetitions.
    • Rest 1-2 minutes between sets.

Phase 2: Progressive Strength and Specificity

Duration: 4-6 weeks

  1. Eccentric (Negative) Pull-Ups

    • Jump or use a step to get to the top position, then lower yourself slowly (3-5 seconds).
    • Perform 3 sets of 3-5 repetitions.
    • Rest 2-3 minutes between sets.
  2. Resistance Band Assisted Pull-Ups (Lighter Band)

    • Use a lighter resistance band as strength improves.
    • Perform 3 sets of 5-8 repetitions.
    • Rest 2-3 minutes between sets.
  3. Weighted Lat Pulldowns

    • Use 75% of your 1RM to gauge strength 1.
    • Perform 3 sets of 6-8 repetitions.
    • Rest 2-3 minutes between sets.
  4. Single-Arm Dumbbell Rows

    • Perform 3 sets of 6-8 repetitions per arm.
    • Rest 1-2 minutes between sets.
  5. Dead Hangs

    • Hang from the bar for up to 30-60 seconds to build grip strength.
    • Perform 3 sets.
    • Rest 1-2 minutes between sets.

Progression Tips

  • Intensity: Aim for progressive overload by gradually reducing assistance and increasing the weight in supporting exercises.
  • Form and Technique: Maintain proper form throughout each exercise. Quality over quantity.
  • Consistency: Consistently practice these exercises 2-3 times a week for optimal progress.

By focusing on maximal strength protocols and gradually transitioning to more specific pull-up movements, this program is designed to efficiently build the strength needed for your first pull-up. Ensure adequate rest and recovery to support muscle growth and prevent overtraining.

Muscular Endurance Assessment

Andy Galpin explains how to assess muscular endurance and differentiate it from strength. He suggests using a specific maximal strength protocol and a barometer of muscular endurance by doing the exact strength test at 75% of the one repetition maximum. The number of repetitions is a good indicator of muscular endurance.

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Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series
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