The Line with Dr Kristen Holmes Muscle Growth Doctor: 3 by 5 Protocol You Need To Build Your Strength
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Nov 13, 2025 
Dr. Andy Galpin, a renowned human performance scientist and coach, shares vital insights on strength training. He discusses how it can enhance mood, immunity, and overall health—not just aesthetics. Galpin debunks common myths and offers strategies to overcome gym anxiety. He emphasizes grip strength as an indicator of brain health and provides practical protein recommendations for muscle growth. Discover the 3x5 method for effective training and learn why it’s never too late to start strength training.
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Strength Training Is Broadly Transformative
- Strength training benefits nearly every system: mood, immune regulation, bone health, cognition, and appearance.
- Andy Galpin calls it one of the closest things to a panacea for human physiology and performance.
Reframe What Counts As Strength Work
- Define strength training broadly: any structured movement that challenges force production, including bodyweight, isometrics, eccentrics, or barbells.
- Customize methods to preferences, injuries, time, and access so everyone can train.
Ask For Help When You Walk Into A Gym
- When you feel intimidated at a gym, ask staff or experienced members for help; most are happy to assist.
- Tell front desk you don't know what to do and request a simple orientation to reduce barriers.