Dr. Andy Galpin

There is actually a lot of research here.

Very similar principles.

You can still go back to rest intervals.

You can really use any, but we're probably looking at higher, right?

Because when we induce a lot of fatigue, we can't load, we can't load, we can't activate as much, and we're not getting to the spot we need to be at.

So probably, personally,

hedging more on the minute to two or more minutes of rest intervals between sets.

We're looking at three to five days per week, very similar to normal traditional strength protocols, six to 15 working sets per muscle group per week.

you know, one to two, but probably closer to one repetition reserve with, you know, some strategic and intentional progression strategies.

So this could look like something where instead of doing a 50-50 split between the big exercises and the isolation, I'm probably leaning more like 75% big, 25% structured core exercises,

because that research is so clear that the big exercises activate the core more.

And since that's what I'm trying to do, I'm using the core exercises to become a better athlete or to improve my movement.

I don't necessarily need to maximize the RA itself.

I need to make sure that the RA is strong enough to hold tension so that our party parts can move, that it can avoid unnecessarily movement, but I don't need it to look a certain way.

I don't necessarily need it to grow at all.

So a little bit of a difference here.

We can go all the way back to the very beginning.

And remember when I teased with some of those questions?

I'm not gonna answer them directly right now, but I think and I'm hoping you can answer them for yourself.

And don't worry, at the end, I will directly answer them if you still haven't figured it out.