Build Muscle Size, Strength & Power With Science-Backed Programs

In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background. I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity. This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Rhone: https://www.rhone.com/perform Continuum: https://www.continuum.club/perform Renaissance Periodization: https://rpstrength.com/pages/perform Momentous: https://livemomentous.com/perform Maui Nui Venison: https://mauinuivenison.com/perform  Timestamps 00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power 00:08:09 Importance of Skeletal Muscle  00:10:45 Sponsors: Rhone & Continuum 00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity 00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals 00:22:23 Programs Overview; Progressive Overload, Balance 00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview 00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous 00:36:47 Tool: Hypertrophy Program, Autoregulation 00:43:28 Program Specifics, ABAB Plan 00:50:25 Hypertrophy Program Results 00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart 01:03:21 Sponsor: AG1 & Maui Nui 01:06:09 Block Periodization 01:11:27 Accumulation Phase 01:19:39 Dynamic Warm-Up & Acceleration Development 01:24:49 Speed & Power Development 01:31:52 Day 1 & Weekly Progression 01:37:48 Transmutation Phase 01:45:20 Realization Phase, Overspeed 01:53:24 Program Concepts & Modifications 02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media Disclaimer & Disclosures