Andy Galpin (@DrAndyGalpin) is a tenured, full professor at California State University, Fullerton, where he is also co-director of the Center for Sport Performance and founder/director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a human performance scientist with a PhD in human bioenergetics and more than 100 peer-reviewed publications and presentations.
This year, Andy is teaming up with Huberman Lab to launch a podcast of his own, called Perform with Dr. Andy Galpin.
Dr. Galpin has worked with elite athletes (including All-Stars, All-Pros, and MVPs; Cy Young and Major winners; Olympic Gold medalists; and World titlists and contenders) across the UFC, MLB, NBA, PGA, NFL, Olympics, boxing, military/special forces, and more.
He is also a co-founder of BioMolecular Athlete, Vitality Blueprint, Absolute Rest, and RAPID Health & Performance.
Please enjoy!
#716: Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024
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What was your favorite quote or lesson from this episode? Please let me know in the comments.
SELECTED LINKS FROM THE EPISODE
- Connect with Dr. Andy Galpin:
Podcast | Website | Twitter | Instagram | YouTube
NOTE FROM THE EDITOR: More extensive show notes are on their way!
Sample Program from Andy:
- Pick 4 exercises
- Lower Body Hinge or Pull (same thing): Romanian Deadlift, Good Morning Deadlift, Hamstrings Curl
- Lower Body Squat or Press: Leg Press, Front Squat, Step-Up, or Split Squat
- Upper Pull: Bent Row, Pulldown, Pullup, Pullover
- Upper Press: Pushup, Incline Press, Overhead Press, Pec Fly
- Do low-volume, high-quality, heavy.
- e.g., 2–5 sets of 2–5 reps.
- Rotate these each day, but not from week to week.
- Keep that consistent for 6–10 weeks before changing.
- Pick another 1–3 exercises to add to this if you have a specific deficiency, weakness, or area you want to improve (size or strength).
- Do medium volume, focusing on having the right muscles contract in the right way and not using other muscles.
- E.g., 1–2 sets of 10–20 reps.
- Do medium volume, focusing on having the right muscles contract in the right way and not using other muscles.
- Frequency: 2–3x a week. Optimal is 3x.
- Volume: Low
- Intensity: Moderate/High
- Length: <40 min.
- Rest: Take the time needed to recover in between reps and sets, but don’t drag it out either. No need to be pushing a high heart rate, but don’t waste time either. Feel free to superset.
Misc: ALWAYS invest 10 min into a very high-quality warm-up that includes specific movements that prepare you for the exercise of the day. Pick a combination of single-joint and multi-joint exercises. Pick exercises in multiple ‘planes’ (front, side, and don’t forget about rotation!)
Sample Program:
Day 1:
Day 2:
Day 3:
Supplements for Endurance Training:
Micronutrient Tests:
Sweat Tests:
Related and Recommended
The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for “Best of Apple Podcasts” three times, it is often the #1 interview podcast across all of Apple Podcasts, and it’s been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.
