Strength, Power & Hypertrophy Protocol
Andy Galpin's protocol matches training to the goal: heavy low-rep lifts for strength, 10 to 20 hard sets for hypertrophy. It also adds fast submaximal efforts for power, all done to technical failure rather than true failure so you recover faster. Keep exercises steady for 6 to 12 weeks, and back it with creatine, protein and hydration.
From the Huberman Lab guest series. Galpin separates three goals that need different prescriptions. Strength uses low reps and high intensity on compound lifts. Hypertrophy uses 10 to 20 hard sets per muscle group per week. Power uses fast, submaximal efforts. You do not need to train to true failure; technical failure is enough and recovers faster. Keep the same exercises for 6 to 12 weeks so you can actually progress, do compound lifts when fresh, and back it with creatine, enough protein and good hydration.
Why it works▼
Heavy compound lifts, low reps
Trains the nervous system to produce maximal force.
Accumulate weekly hard sets per muscle
Muscle growth tracks total hard volume more than any single session.
Train to technical failure, not true failure
Captures most of the gain with far less fatigue and lower injury risk.
Add explosive, submaximal work
Power fades fastest with age (8 to 10 percent per decade) and trains differently from strength.
Hold exercises 6 to 12 weeks, then progress load
Progressive overload needs a stable lift to measure against.
Creatine monohydrate
His number one: the most studied, effective supplement for strength, power and muscle, with brain benefits too.
Protein to hit daily target
Muscle needs amino acids; protein is the non-negotiable nutrition lever.
Beta-alanine and citrulline
Tier-two performance support: beta-alanine for higher-rep capacity, citrulline for pumps and work volume.
Salt and electrolytes around training
Even mild dehydration cuts strength and power output.
- Lifters past the beginner stage
- People who want strength, not just a pump
- Anyone fighting age-related loss of muscle and power
- Busy trainees who want the minimum effective dose
- Galpin has no supplement line of his own (his companies are Absolute Rest for sleep diagnostics and Rapid Health for performance testing). He recommends any reputable third-party-tested creatine monohydrate, about 5g scaled to bodyweight; brands like Thorne or Momentous are fine but are not his products
- Master form before loading heavy; build intensity over weeks
- Prior injuries or cardiac risk: clear heavy lifting with a professional first
- Beta-alanine can cause harmless tingling; creatine may add a little water weight early on
- Educational only, not medical advice
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Andy Galpin and is not created, reviewed, endorsed by, or affiliated with Andy Galpin or Exercise Physiologist · Parker University.