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.
Heavy compound lifts, low reps ~3 to 5 reps, high intensity, 3 to 5 min rest, compound movements first when fresh
Trains the nervous system to produce maximal force.
Accumulate weekly hard sets per muscle 10 to 20 sets per muscle group per week, training each muscle about every 48 hours
Muscle growth tracks total hard volume more than any single session.
Train to technical failure, not true failure Stop with 1 to 2 clean reps in reserve on most sets
Captures most of the gain with far less fatigue and lower injury risk.
Add explosive, submaximal work Fast, light-to-moderate efforts; a separate day or before heavy 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 Keep the movement, add weight or reps; do not church-hop exercises weekly
Progressive overload needs a stable lift to measure against.
Creatine monohydrate 3 to 5 g per day, any time, with or without food
His number one: the most studied, effective supplement for strength, power and muscle, with brain benefits too.
Protein to hit daily target Enough total protein daily (roughly 1.6 to 2.2 g/kg); a shake to fill gaps
Muscle needs amino acids; protein is the non-negotiable nutrition lever.
Beta-alanine and citrulline Beta-alanine ~3 to 6 g/day; citrulline malate ~6 to 8 g pre-training
Tier-two performance support: beta-alanine for higher-rep capacity, citrulline for pumps and work volume.
Salt and electrolytes around training Use the rough rule of body-weight-driven fluid intake plus sodium, especially in heat
Even mild dehydration cuts strength and power output.
Strength is a skill of the nervous system as much as the muscle, so heavy low-rep work trains force production, while hypertrophy responds to accumulated hard volume.
View sources
Huberman Lab Guest Series: Dr. Andy Galpin, Optimal Protocols to Build Strength & Grow Muscles
Build Muscle Size, Strength & Power With Science-Backed Programs | Perform with Dr. Andy Galpin
Andy Galpin, PhD: Creatine, Kidney Function & Blood Markers
Huberman Lab Guest Series: Dr. Andy Galpin, Optimal Protocols to Build Strength & Grow Muscles
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 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.
Is this for you
- 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
Cautions
- 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
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