Which sould i focus first: hypertrophy, strength, power, calisthenics

When deciding which training focus to start with—hypertrophy, strength, power, or calisthenics—it's essential to consider how these modalities interact and align with your fitness goals. According to insights from Andy Galpin featured on the Huberman Lab, here is how you can approach each:

1. Strength and Power:

   • Strength and power training can be complementary, as power is a combination of speed and strength. Therefore, incorporating power training alongside strength routines can be effective without interference 1.
   • Start with strength if your primary goal is improving baseline strength levels, as it lays a foundation that benefits other modalities 2.

2. Hypertrophy:

   • Hypertrophy focuses on muscle size, often achieved through moderate to high rep ranges (8-15 reps). It's compatible with strength training but less so with power directly unless carefully structured 3.
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       1

       Goal Setting Strategies

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       2

       Strength and Hypertrophy

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       3

       Strength Training Essentials

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       4

       Power and Endurance

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       5

       Efficient Workout Structure

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   • If muscle size or aesthetics is your primary goal, emphasize hypertrophy initially 2.

3. Calisthenics:

   • Calisthenics builds bodyweight strength and is versatile for building foundational strength and muscle endurance, suitable alongside any focus depending on your skill level.

4. Cardio and Conditioning:

   • Incorporating cardio is essential across all focuses, aiding recovery and enhancing overall endurance, especially when balanced with strength or hypertrophy routines 4.

For those new to structured training, starting with a foundation in strength could be beneficial, as it enhances performance in other areas. However, if specific goals such as muscle size or functional fitness dictate, tailoring the initial focus accordingly will help achieve those outcomes more efficiently. Aim for specific goal setting to expedite progress and minimize distractions from conflicting training modalities 5 1.