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

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

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
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    1

    Strength and Power Protocols

    01:08:50
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    2

    Power vs. Strength

    02:40:43
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    3

    Power Development Techniques

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    4

    Speed and Power

    01:12:53
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    5

    Gym Recovery Strategies

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    6

    Strength Training Insights

    02:18:49

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.

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 Andy Galpin and Andrew Huberman 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.
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    1

    Speed and Power

    01:12:53
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    2

    Strength Training Simplified

    01:15:30
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    3

    Power vs. Strength

    02:40:43

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.

Achieving your first pull-up requires a focus on building absolute strength rather than muscular endurance. The following program incorporates insights from Andy Galpin and Andrew Huberman, 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.