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GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
Huberman Lab
Calculating Volume for Endurance and Lifting Work
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The typical strategy for increasing load or intensity in endurance and lifting work is to gradually increase it for about six weeks, followed by a reduction called a D load. This involves decreasing the intensity or volume temporarily before returning to the previous highest level. By incorporating these D loads every four to eight weeks, one can progress continuously without burning out or risking injury. The recommended approach is to slightly increase intensity or volume each week for a short period of time, typically around six weeks, and then reevaluate and adjust the strategy if desired.
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