Andy Galpin

Andy Galpin

@drandygalpin · 202K subscribers · 214 videos · English

Andy Galpin, Ph.D., CSCS*D, NSCA-CPT*D, is the executive director of the Human Performance Center at Parker University. With a doctorate in human bioenergeti…

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The Science of Extreme Endurance (Fueling, Strength, Recovery & Mental Toughness) | Ross Edgley

7.1K views · 1d ago · 2:27:19

Guest: Ross Edgley

In this episode, I speak with Ross Edgley, the ultra-endurance swimmer and sports scientist who was the first person to swim around Great Britain and around Iceland, and who holds the world record for the longest assisted adventure swim, 510 kilometers nonstop down Canada’s Yukon River.

Topics: Ross Edgley · Swimming to a Hospital Bed: Heatstroke & Rhabdomyolysis · Red Bone Marrow Reconversion; Hypothermia at Loch Ness · Psychobiological Model of Fatigue; Trusting the Team · Nonstop vs. Multi-Month Swims, Pacing & Caffeine · Fueling: 120 g Carbs per Hour, Butter & Backloaded Protein

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What to Eat & Drink Before, During & After Workouts | Dr. Andy Galpin

19K views · 3d ago · 14:57

Dr. Andy Galpin explains the four elements of workout fueling, why most people need neither carbs nor amino acids during a normal session, why protein timing matters less than daily intake, and how to hydrate with 3 to 6 ounces every 15 to 20 minutes and 125% of lost body weight afterward.

Topics: Fueling Before, During And After Workouts · Do You Need Workout Carbs · Carbohydrate As Muscle Building Material · Amino Acids And Protein Timing · Daily Water Intake Target · The Galpin Equation

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How Much Protein You Need to Build Muscle | Dr. Andy Galpin

19K views · 1w ago · 7:31

Dr. Andy Galpin explains how much protein you need to build muscle, why gains taper above about 1.6 grams per kilogram in a surplus while a deficit may call for closer to 3, and why strength training matters more than protein and the 30-gram-per-meal limit is a myth.

Topics: Protein Target For Muscle Growth · Is Versus Ought In Protein Advice · Protein Needs In A Calorie Deficit · Why Default To A Gram Per Pound · Training Beats Protein For Growth · The 30 Gram Per Meal Myth

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How Muscle Memory Rebuilds Lost Muscle Faster | Dr. Mike Roberts & Dr. Andy Galpin

7.3K views · 1w ago · 8:23

Dr. Mike Roberts and Dr. Andy Galpin discuss why lengthened partials, training only the deep stretched half of lifts like the leg press, may add hypertrophy, with early ribosome data from a within-subject MRI and biopsy study and recent biceps and triceps studies pointing the same way.

Topics: Stretch-Mediated Muscle Growth · Range Of Motion And Hypertrophy · What Lengthened Partials Are · Lengthened Partials Over Weeks · Within-Subject Leg Study Design · Early Ribosome Findings

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How to Add Cardio Without Losing Muscle | Dr. Mike Roberts & Dr. Andy Galpin

25K views · 1w ago · 8:34

Dr. Mike Roberts and Dr. Andy Galpin discuss why the interference effect is real but smaller and more complex than the mTOR versus AMPK story, how resistance training also builds mitochondria, and why low-volume sprint intervals on a bike twice a week best protect strength and muscle growth.

Topics: Priming Muscle Before Endurance Training · The Concurrent Training Meta-Analysis · Why Less Cardio Is More · Sprint Intervals Versus Long Slow Distance · Why The Bike Beats Running · The Concurrent Training Protocol

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High Load vs High Volume for Muscle Growth | Dr. Mike Roberts & Dr. Andy Galpin

14K views · 1w ago · 6:12

Dr. Mike Roberts and Dr. Andy Galpin discuss why lifting 30% or 80% of your one-rep max close to failure produces the same mRNA, mTORC1 and myostatin response in muscle, and why heavier loads still add more strength. Dr. Mike Roberts is a Professor in the School of Kinesiology at Auburn University and one of the most respected muscle physiologists.

Topics: Light Vs Heavy Loads For Growth · 30% Vs 80% Of 1RM · Heavy Loads Add Strength · Identical Molecular Signaling Response · Equal Volume Load · Mechanical Tension At The Membrane

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How to Get Faster (Acceleration, Deceleration, Agility & Strength) | Les Spellman

25K views · 2w ago · 2:19:11

Guest: Les Spellman

In this episode, I speak with Les Spellman, one of the most in-demand speed coaches in the world, who has trained more than 100 NFL athletes and worked with elite performers across football, basketball, baseball, soccer, and track. We discuss whether you can actually make people faster, what speed really means beyond a 40-yard dash time, and why the fastest athletes are not always the most successful on the field.

Topics: Can You Make People Faster? · 40-Yard Dash Benchmarks by Position · Defining Speed & Whether a Fast 40 Translates to the Field · Engines, Brakes & Steering: How Sport Shapes Speed · Training Speed for Court vs. Field Sports · Lessons Learned: Speed, Capacity & Conditioning

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Best Weekly Training Volume for Muscle Growth | Dr. Mike Roberts & Dr. Andy Galpin

19K views · 2w ago · 7:39

Dr. Mike Roberts and Dr. Andy Galpin discuss why fewer than 5% of people truly fail to grow muscle from training, how low responders can grow with more volume, and why about 20 hard sets per muscle per week looks optimal for hypertrophy.

Topics: Low Responders And Volume · Defining High Training Volume · The 32 Sets Per Week Study · Training Intensity And Effort · Why 20 Sets Looks Optimal · Splitting Sets Across The Week

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How to Know When Muscle Size Differences Are a Problem | Dr. Andy Galpin

6.9K views · 2w ago · 8:08

Dr. Andy Galpin explains how to tell whether a muscle size asymmetry is real or just posture and bone structure, and why a lower-body size difference above 3.5% is linked to up to 35% higher injury risk while strength differences matter far less.

Topics: Is Your Asymmetry Even Real · Posture And Injury Protection · Anatomy And Uneven Abs · The 3.5% Injury Threshold · Why Small Asymmetries Matter · Muscle Quality And Aging

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Best Push Pull Ratio For Your Training Program | Dr. Andy Galpin

33K views · 3w ago · 5:39

Dr. Andy Galpin explains why he coaches 2 pulls for every press despite no data behind the ratio, and why a gap between your pressing and pulling strength is mostly explained by limb length and wingspan rather than an imbalance you need to fix.

Topics: Pushing Versus Pulling Exercises · Anterior Injuries From Pressing · The 2:1 Pull To Push Ratio · Press And Pull Strength Differences · Wingspan And Pressing Advantage · Long Arms And The Deadlift

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5-Step Protocol to Fix Any Muscle Imbalance | Dr. Andy Galpin

14K views · 3w ago · 10:36

Dr. Andy Galpin explains a 5-step protocol for fixing muscle size and strength asymmetries, from mobility and pre-activation on the weak side to dumbbell and unilateral work, focused slow technique, compound lifts first, and adding 2 to 5 extra reps per set on the lagging side.

Topics: Step 1: Mobility And Pre-Activation · Step 2: Unilateral Exercise Selection · Step 3: Focused Exercise Technique · Step 4: Exercise Order · Step 5: Extra Weak Side Volume

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Does Menopause Cause Muscle Loss? | Dr. Lauren Colenso-Semple & Dr. Andy Galpin

5.3K views · 3w ago · 6:01

Dr. Lauren Colenso-Semple and Dr. Andy Galpin discuss why muscle mass stays stable through menopause, what hormone therapy does not change, and when testosterone levels actually matter. Show notes Timestamps

Topics: Does Menopause Cause Muscle Loss? · Weight Gain And Body Composition · Estrogen Therapy And Lean Mass · Testosterone's Real Role In Muscle · Normal Versus High Normal

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Boosting Testosterone & Understanding Your Testosterone Levels (Aging, Muscle Growth & Nutrition)

26K views · 4w ago · 1:41:11

Guest: Dr. Ben House

In this episode, I explore testosterone and performance, building on my conversation with Dr. Ben House to take a closer look at how nutrition, metabolic health, and aging affect your hormones. I explain why excess body fat and underfueling can both suppress testosterone, how aggressive dieting differs from a modest calorie deficit, and what research suggests about hormone recovery after refeeding.

Topics: Testosterone & Performance · Low Testosterone: Lab Results, Symptoms & Obesity · Underfueling, Calorie Deficits & Low Testosterone · Testosterone Recovery: Refeeding, Sleep & Stress · Testosterone & Aging: The Role of Metabolic Health · New Testosterone Guidelines & Accurate Testing

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The Biggest Myth About the Menstrual Cycle | Dr. Lauren Colenso-Semple & Dr. Andy Galpin

4.9K views · 1mo ago · 9:35

Dr. Lauren Colenso-Semple and Dr. Andy Galpin discuss how much menstrual cycle length and ovulation timing vary between women, how to test for ovulation at home, and why this variability makes female research so hard to run.

Topics: The 28-Day Cycle Myth · Hormone Peak Variability · How To Test Ovulation · Why Female Research Is Hard · The Cost Of Including Women

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Training Advice for Women: Lifting, Cardio & Fat Loss | Dr. Lauren Colenso-Semple & Dr. Andy Galpin

8.6K views · 1mo ago · 7:23

Dr. Lauren Colenso-Semple and Dr. Andy Galpin discuss how to tell when a set is challenging enough, why strength training programs do not need to differ by sex, and why nutrition drives fat loss. Show notes Timestamps

Topics: Training Recommendations For Women · Brett Contreras On Sex Differences · Fat Loss And Endurance · What The Meta-Analyses Show · Do What You'll Do Consistently

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