Muscle Growth Doctor: 3 by 5 Protocol You Need To Build Your Strength
The Line with Dr Kristen Holmes
The 3x5 Framework for Strength Programming
Galpin outlines the three-by-five approach—3–5 days, 3–5 exercises, 3–5 sets—to control frequency, volume, and rest for strength.
Dr. Andy Galpin is a world-renowned human performance scientist and coach who’s redefining how we think about strength, longevity, and optimal health. He’s spent years training the world’s more elite athletes from the NFL, NBA, MLB, PGA, Boxing, and Olympics, while also conducting groundbreaking research on human performance. Now, he joins The Line to share his unique perspective on why strength training isn’t just about fitness - it’s a vital tool to live longer, think clearer, and feel stronger at every stage of life.
In this eye-opening conversation with Dr. Kristen Holmes, he reveals:
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Why strength training impacts nearly every system in the body
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The biggest myths keeping you from real progress
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How to overcome gym anxiety and start training today
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Whether soreness really means you're working out right
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The 3x5 method that builds strength in less time
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How grip strength predicts your brain health and future
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If creatine is actually beneficial
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Exactly how much protein to eat for muscle growth and performance
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What “performance anchors” are and how they fast-track results
If you're ready to stop guessing in the gym, build real strength, and take control of your long-term health, this is the episode you need to hear.
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https://www.instagram.com/drandygalpin
https://twitter.com/DrAndyGalpin
(00:00) Intro
(02:48) Strength Training Benefits Nearly Every Aspect of Life
(04:45) Debunking Strength Training Myths
(07:13) What Counts as Strength Training?
(10:58) How to Start Strength Training & Overcome Gym Anxiety
(15:29) Should You Train Until You're Sore?
(19:11) The 3x5 Program: Best Way to Build Muscle
(24:43) How Strength Training Impacts Longevity
(27:26) Why Grip Strength Matters & What It Predicts
(30:59) The Link Between Strength and Cognition
(32:57) Is It Ever Too Late to Start Strength Training?
(35:07) How Much Protein Do You Need to Build Strength?
(44:26) Andy Galpin’s Creatine Recommendations
(47:42) Why Supplement Certification Matters
(50:31) What's the Best Creatine to Take?
(56:10) WHOOP Ad Read
(57:12) Hot Spring Spas Ad Read
(58:13) Andy Galpin’s Coaching Background & Philosophy
(1:02:34) Find Your Performance Anchors to Drive Progress
(1:06:27) Do You Need a Coach to Succeed?
(1:09:05) Why You Need to Individualize Your Training Program
(1:13:01) The Importance of Tracking Your Training Logs
(1:19:05) The Differences in Strength Training for Men and Women
(1:23:54) Andy's Career Highlight: Helping People Reach Their Goals
(1:28:10) The Trait You Need to Reach Your Full Potential(1:37:18) Kristen Breaks Down the Conversation
Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/
Hot Spring Spas - https://hotspring.com/kristen
SYNCH ID:
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