Dr. Andy Galpin

It's okay to shift them. different priorities, different times of the year. Look at your schedule, look what you want, look at what's realistic, and then set yourself up for the best chance for failure. For success, sorry.

It's okay to shift them. different priorities, different times of the year. Look at your schedule, look what you want, look at what's realistic, and then set yourself up for the best chance for failure. For success, sorry.

Right. So with recovery, when you think about strength training, Recovery, in most people's mind, is how sore was I, okay? However, you gotta remember, with higher intensity cardiovascular stuff, that has a different recovery demand as well.

Right. So with recovery, when you think about strength training, Recovery, in most people's mind, is how sore was I, okay? However, you gotta remember, with higher intensity cardiovascular stuff, that has a different recovery demand as well.

So I don't want you to think strength training requires my recovery, because we've seen a lot of people burn themselves into the ground with lots of high intensity cardiovascular training, and they have no idea why. Especially your hard-charging executives, decision-makers, surgeons, high-pressure jobs. High pressure, high pressure, high pressure. High ventilatory rate.

So I don't want you to think strength training requires my recovery, because we've seen a lot of people burn themselves into the ground with lots of high intensity cardiovascular training, and they have no idea why. Especially your hard-charging executives, decision-makers, surgeons, high-pressure jobs. High pressure, high pressure, high pressure. High ventilatory rate.

High sympathetic drive all day. And then leave straight to the gym. High, high, high, high, high. Probably had a pre-workout. And then guess what? We can't sleep. Stunning, right? So there's a recovery requirement for both pieces there. And they're separate, right? So when we're thinking that higher intensity cardiovascular stuff, we're thinking more systemic, right?

High sympathetic drive all day. And then leave straight to the gym. High, high, high, high, high. Probably had a pre-workout. And then guess what? We can't sleep. Stunning, right? So there's a recovery requirement for both pieces there. And they're separate, right? So when we're thinking that higher intensity cardiovascular stuff, we're thinking more systemic, right?

So now I'm looking at is our overall caloric expenditure there. Do we have recovery time? Are we downregulating throughout the day? Are we not overindulging in stimulants? A whole set of equations over there. From the muscle side, number one, if we're getting excessively sore, we might have issues with our training program.

So now I'm looking at is our overall caloric expenditure there. Do we have recovery time? Are we downregulating throughout the day? Are we not overindulging in stimulants? A whole set of equations over there. From the muscle side, number one, if we're getting excessively sore, we might have issues with our training program.

We shouldn't be getting that sore that often unless you're at a pretty high level. And even then, the research is very clear. The amount of muscle soreness you get after lifting weights has almost no correlation to how much muscle growth you'll get from that workout. So that's the terrible proxy for good or bad workout of how sore I got.

We shouldn't be getting that sore that often unless you're at a pretty high level. And even then, the research is very clear. The amount of muscle soreness you get after lifting weights has almost no correlation to how much muscle growth you'll get from that workout. So that's the terrible proxy for good or bad workout of how sore I got.

There's a fantastic model. that I heard years ago from a friend of mine named Dr. Mike Isretel. And I'm stealing this directly from him. So I'll give him his due credit for that. You can kind of think of three things. Here we go with the list again. In the workout, if you're trying to grow muscle, you should probably feel that muscle.

There's a fantastic model. that I heard years ago from a friend of mine named Dr. Mike Isretel. And I'm stealing this directly from him. So I'll give him his due credit for that. You can kind of think of three things. Here we go with the list again. In the workout, if you're trying to grow muscle, you should probably feel that muscle.

This sounds crazy, but you'd be stunned how many people have tried to say, get a bigger chest and they're benching and they're benching and they're benching and it's, they're never getting a bigger chest from it. And like, are you feeling your chest contract? No.

This sounds crazy, but you'd be stunned how many people have tried to say, get a bigger chest and they're benching and they're benching and they're benching and it's, they're never getting a bigger chest from it. And like, are you feeling your chest contract? No.

Well then for you, that position, the way that your anatomy works, your technique, whatever equipment you're using, it wasn't probably targeting your chest. So then why do we expect your chest to grow? Doesn't mean it has to be maximally contracted, but there's gotta be probably some feeling of it's feeling like it's contracted.

Well then for you, that position, the way that your anatomy works, your technique, whatever equipment you're using, it wasn't probably targeting your chest. So then why do we expect your chest to grow? Doesn't mean it has to be maximally contracted, but there's gotta be probably some feeling of it's feeling like it's contracted.

Number two, you probably want to feel some sort of what we call a pump in there. So after the session, that muscle should look a little bit bigger. It should have contracted, filled with blood, filled with fluids. Like it should look a little bit bigger. Number three, you should feel it something the next day. A little bit tight. Good. Three out of 10 in terms of like how tight, how sore.

Number two, you probably want to feel some sort of what we call a pump in there. So after the session, that muscle should look a little bit bigger. It should have contracted, filled with blood, filled with fluids. Like it should look a little bit bigger. Number three, you should feel it something the next day. A little bit tight. Good. Three out of 10 in terms of like how tight, how sore.