#239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I)

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Jan 23, 2023

Andy Galpin, a Kinesiology Professor at California State University, dives deep into the science of muscle. He breaks down muscle anatomy, the differences between strength, power, and hypertrophy, and their cellular implications. Galpin emphasizes the importance of protein for muscle synthesis and shares insights on muscle fiber types and their role in fitness. He even designs personalized strength programs for beginners, highlighting strategies for functional longevity. Whether you're an untrained individual or a seasoned athlete, this conversation is packed with valuable information!

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ANECDOTE

Andy Galpin's background

Andy Galpin played multiple sports in high school and college football, then trained athletes and competed in weightlifting and combat sports.
His athletic background and working with athletes fueled his passion for exercise science and optimizing performance.

INSIGHT

Strength vs Power vs Functional Strength

Powerlifting focuses on pure strength, Olympic weightlifting on power (force x velocity), and strongman on high-rep strength and functional movements.
These distinctions inform training adaptations, with each sport offering advantages in different areas like balance or coordination.

INSIGHT

Muscle Energetics and Protein's Role

Muscles use ATP, carbohydrates, and fats for energy, with protein serving primarily as a building block, not fuel.
Protein is crucial for muscle synthesis, and its redistribution within the body prioritizes areas with greater training stimulus.

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Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy sets the foundation for the conversation by discussing the anatomy, microanatomy, and physiology of the muscle, including explaining what it actually means to undergo hypertrophy of the muscle. He then explains the difference between power, strength, speed, and hypertrophy and how those differences relate to what's happening at the cellular level and the functional unit level. Additionally, he discusses energy sources for muscles, the importance of protein for muscle synthesis, the various types of muscle fibers, and the factors that determine one’s makeup of muscle fibers. Finally, Andy wraps the conversation with how he would design a program for an untrained person committed to adding muscle and functional strength for longevity.

We discuss:

Andy’s path to expertise in exercise [3:30];
Contrasting strength, power, and force production and how they inform us about training for longevity [9:30];
Muscle energetics: Fuels that provide energy to muscles, and the importance of protein [17:45];
The structure and microanatomy of muscle, muscle fibers, and more [29:30];
Energy demands of skeletal muscle compared to other tissues in the body [39:45];
How a muscle contraction works and why it requires ATP [48:00];
Muscle fibers: modulation between fiber types with movement and changes in fibers with training and aging [53:15];
Andy’s study of twins demonstrating the difference in muscle fibers between a trained and untrained individual [1:02:30];
Microanatomy of fast-twitch and slow-twitch muscle fibers [1:11:15];
Factors that determine one’s makeup of muscle fibers and how adaptable they are with training [1:22:15];
Hypertrophy and what happens at the cellular level when a muscle grows [1:30:00];
How athletes quickly cut water weight and the rehydration process [1:37:30];
Different types of athletes [1:47:30];
Training advice for a hypothetical client who’s untrained and wants to add muscle and functional strength for longevity [1:49:45];
Changes in muscle and muscular function that occur with aging [1:53:45];
Training plan for the hypothetical client [1:59:30];
What drives muscle hypertrophy? [2:12:15];
How to properly incorporate isometric exercises into a workout [2:19:00];
Additional training tips: movement patterns, how to finish a workout, and more [2:25:45];
Ways to incorporate high heart rate exercise into a workout plan [2:28:45]; and
More.

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