Andy Galpin.
21 things Andy uses or recommends, from 4 episodes.
Andy's top picks
What Andy uses or recommends most, ranked by how often and how strongly. Paid ads are left out.
Recommends it · talked about in 3 episodes
"80% of the time, that's the answer — not having a plan. The plan itself isn't the biggest factor; it's actually just having a plan, because you have the ability to progressively overload. You can increase your number of repetitions, you can do more sets, you can increase the load, the range of motion. You can get more results with less work and shorter time because each individual repetition is of a higher quality and more focused intent."
Uses and recommends it · 1 episode
"Do you have your athletes taking creatine? Yeah, of course. Yeah, everybody. Do you take it? Yeah. Performance enhancers are things like creatine."
Recommends it · 1 episode
"Resistance exercise and strength training is the number one tool to combat neuromuscular aging. You cannot get that through any other form of exercise besides heavy overload strength training. You lose about 1% of muscle size per year after age about 40, but you lose about 2 to 4% of your strength per year. Muscle power is more like 8 to 10% per year. Functionality is really what we want — your ability to stand up and move, your ability to catch yourself from a fall. That is a function of muscle power more than it is muscle size, and that's going to only be obtained through strength training."
Recommends it · 1 episode
"Three to five refers to three to five days per week. Pick three to five exercises. You're going to do three to five repetitions per set. You'll do three to five sets. And you'll rest three to five minutes between each set. If you do that and you execute any of the exercises that you choose at a high intent, that's something easy to remember and is quite effective for a very long time. This has been tested quite extensively in both the coaching realms as well as the scientific realms."
Recommends it · 1 episode
"Another one I like a lot here is simply a front squat or a goblet squat hold. You're going to hold a weight in front of your chest — a kettlebell is great here, a dumbbell is fine — and you want to hold about half of your body weight, go all the way to the bottom position, and try to hold that for about 45 seconds. It's more difficult than the leg extension, but it's quite a bit more functional and it's going to give you insight into a lot more areas than just the quadriceps."
Recommends it · 1 episode
"Your heart rate recovery is the better metric. I want you to get up to a maximum heart rate and then test your heart rate recovery. Within 60 seconds, you should have — at half a beat per second — a heart rate recovery of 30 beats per minute. Within the next minute, so two-minute recovery, it should be half that: 60 beats. And your 3-minute recovery is again half of that. If your heart rate recovery is worse than that, then we know we have a problem in your anaerobic capacity or your cardiovascular capacity."
Experts most like Andy Galpin.
They use many of the same things Andy does. Pick the ones you trust and see what they all swear by.
All 21 of Andy's picks
- Progressive overload Recommends it 3 episodes "80% of the time, that's the answer — not having a plan. The plan itself isn't the biggest factor; it's actually just having a plan, because you have the ability to progressively overload. You can increase your number of repetitions, you can do more sets, you can increase the load, the range of motion. You can get more results with less work and shorter time because each individual repetition is of a higher quality and more focused intent." +2 others
- Creatine monohydrate Uses and recommends it "Do you have your athletes taking creatine? Yeah, of course. Yeah, everybody. Do you take it? Yeah. Performance enhancers are things like creatine." +30 others
- Resistance Training for Neuromuscular Aging Recommends it "Resistance exercise and strength training is the number one tool to combat neuromuscular aging. You cannot get that through any other form of exercise besides heavy overload strength training. You lose about 1% of muscle size per year after age about 40, but you lose about 2 to 4% of your strength per year. Muscle power is more like 8 to 10% per year. Functionality is really what we want — your ability to stand up and move, your ability to catch yourself from a fall. That is a function of muscle power more than it is muscle size, and that's going to only be obtained through strength training." Only Andy
- Three-to-Five Training Method Recommends it "Three to five refers to three to five days per week. Pick three to five exercises. You're going to do three to five repetitions per set. You'll do three to five sets. And you'll rest three to five minutes between each set. If you do that and you execute any of the exercises that you choose at a high intent, that's something easy to remember and is quite effective for a very long time. This has been tested quite extensively in both the coaching realms as well as the scientific realms." Only Andy
- Goblet Squat Hold Recommends it "Another one I like a lot here is simply a front squat or a goblet squat hold. You're going to hold a weight in front of your chest — a kettlebell is great here, a dumbbell is fine — and you want to hold about half of your body weight, go all the way to the bottom position, and try to hold that for about 45 seconds. It's more difficult than the leg extension, but it's quite a bit more functional and it's going to give you insight into a lot more areas than just the quadriceps." Only Andy
- Heart Rate Recovery Test Recommends it "Your heart rate recovery is the better metric. I want you to get up to a maximum heart rate and then test your heart rate recovery. Within 60 seconds, you should have — at half a beat per second — a heart rate recovery of 30 beats per minute. Within the next minute, so two-minute recovery, it should be half that: 60 beats. And your 3-minute recovery is again half of that. If your heart rate recovery is worse than that, then we know we have a problem in your anaerobic capacity or your cardiovascular capacity." Only Andy
- Oura Ring Uses it "We had 1,200 days of data from I think it was an Oura Ring. And we were actually able to find that for every one drop in resting heart rate, he got six more minutes of sleep." +12 others
- Broad Jump Recommends it "The accessible version here is a simple broad jump. Stand in a normal position, jump out as far in front of you as you possibly can and measure the distance between where you started and the back of your heel where it lands. A super basic number to look for there is your height. You should be able to broad jump how tall you are." Only Andy
- Dead hang Recommends it "Another one that you can actually do is just a dead hang. You can hold on to any bar, ideally one that is thin enough to where you can wrap your whole hand around it, something like going to the gym and jumping on any pull-up bar. In general, we should be able to hang for a minimum of 30 seconds. If you're cruising above 60 seconds, I'm generally pretty happy." +2 others
- Hand Grip Dynamometer Recommends it "You can buy a hand grip dynamometer. These are anywhere between 20 to $100. You can literally buy them on any website for 25 bucks. You can bring that in and test that — it's just a little device where you're going to squeeze, and you're going to do your right hand and your left hand. They're going to give you a value in kilograms." +1 other
- Rockport One-Mile Walk Test Recommends it "There is a one-mile walk test you can do. In this case, you have to have some sort of either a stopwatch or ideally a heart rate monitor. This is a Rockport one-mile submaximal test. So you're going to walk a mile, record the time, record your heart rate at the end, enter those in, and those will give you again estimates of your VO2 max. It's pretty accurate if you do it correctly." Only Andy
- AI tools (for training programs) Recommends it "If you're an absolute beginner and you're not going to the gym at all, you can probably use AI tools to give you some basic starting program. People send these things all the time to me — 'I prompted my thing with all of your content and I have a complete personalized training program from Andy Galpin.' And I look at them and I'm like, 'Pretty good. All right, that's pretty reasonable.' They're good enough to get you started." Only Andy
- Apigenin Recommends it "You would see this in a supplement form of apigenin — it's a really common way of that, kind of like distilled chamomile. Apigenin or chamomile specifically will play that role of frontal cortex turnoff." +1 other
- Chamomile Tea Recommends it "There you've got some chamomile tea. You would see this in a supplement form as apigenin — it's a really common way of that, kind of like distilled chamomile. Apigenin or chamomile specifically will play that role of cognitive turnoff." Only Andy
- Eight Sleep Recommends it "Eight Sleep is fantastic. So Eight Sleep is not a bed, it's a cover which regulates temperature. If you are in a bedding situation where you're getting hot, then that's a problem. So if an Eight Sleep will help you regulate that temperature, it's a great solution." +16 others
- Fiber Supplement Recommends it "Fiber, depending on the type of cholesterol, will actually bind to the cholesterol and clear it from the system. You will physically reduce it. That's why one of the supplements I was told to take is a fiber supplement. It can be effective." Only Andy
- Magnesium Recommends it "Other things that are high on the evidence-based list are of course magnesium in various forms. More of the research now on magnesium for sleep is turning to a particular form called magnesium bisglycinate rather than other forms. That's up there as well." +15 others
- 3-to-5 concept Recommends it "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." Only Andy
- Box breathing Recommends it "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." +1 other
- Eccentric overload training Recommends it "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." Only Andy
- Mind-muscle connection Recommends it "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." Only Andy