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Andy Galpin.
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Everything Andy personally uses, recommends, or has created — plus things they don't recommend — sourced from their own show and appearances on other podcasts.
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"A box breathing is fine. So equal inhale, equal hold, equal exhale, equal hold. So 4 second inhale, 4 second ex hold, etc., etc. And just breathe for 5 minutes."
"If you want to continue to improve, you have to have some method of overload. Adaptation physiologically happens as a byproduct of stress."
"A really fast answer is what I just call the three to five concept. Pick three to five exercises. Do three to five reps, three to five sets. Take three to five minutes rest in between and do it three to five times a week."
"eccentric overload is a very effective way for activation of a difficult to target muscle. And I want you to simply lower it under control."
"this is doing things like imagine a bicep curl and you're simply looking at and watching your biceps and you're thinking about contracting it harder. initial indications are the mind body connection are going to result in more growth than not."