其实是一位健友贴过的Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series。Guest Dr. Andy Galpin是大学教授，健身方面的专家，跟不少专业运动员有合作。
3 to 5 days per week 3 to 5 exercises (根据自己的健身目标，选一些compound exercises and multi-joints movements，比如，pullup/chin up, push up, squats, 等等) 3 to 5 repetitions per set (strength要low reps high intensity, hypertrophy（增肌）可以做more reps.） 3 to 5 sets 3 to 5 minutes rest between each set （具体时间根据自己的情况，保证Rested and be fresh for each set） 3 to 5 percent load increase per week. (May deload after 5-8 weeks)
Volume is the primary driver in Hypertrophy. minimum 10 work sets for per muscle group per week. Intensity is the primary driver in speed, power, and strength
Power: 30-70% of 1RM work load Strength: 70+% of the 1RM Hypertrophy: each set has to be close to muscular failure (cannot move resistance with good form). in middle of workout, may do minus 2 to muscular failure, last set can push more.
总之，这个讲座是science or experience based, very informational：
其实是一位健友贴过的Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series。Guest Dr. Andy Galpin是大学教授，健身方面的专家，跟不少专业运动员有合作。
视频很长，我都是在重训的时候有一搭没一搭的听了一段时间，感觉很有帮助，帮我解惑不少。现在，人们都习惯了短视频，估计有耐性看下去的不多。我就总结一下学到的重点，加上些自己的理解。有兴趣的，可以直接看视频，得到第一手的信息。视频做的还是比较专业的，有章节划分，可以直接跳到感兴趣的topics.
Dr. Andy Galpin提到一个3 to 5 健身方法：
3 to 5 days per week 3 to 5 exercises (根据自己的健身目标，选一些compound exercises and multi-joints movements，比如，pullup/chin up, push up, squats, 等等) 3 to 5 repetitions per set (strength要low reps high intensity, hypertrophy（增肌）可以做more reps.） 3 to 5 sets 3 to 5 minutes rest between each set （具体时间根据自己的情况，保证Rested and be fresh for each set） 3 to 5 percent load increase per week. (May deload after 5-8 weeks)他们把重训又细分为：speed, power, strength，hypertrophy(增肌)。训练方法也有不同：
Volume is the primary driver in Hypertrophy. minimum 10 work sets for per muscle group per week. Intensity is the primary driver in speed, power, and strength我也是第一次听到One Rep Max（1RM) 的概念：只做一次能达到的最大负荷。没有条件做One Rep Max, 可以用1RM calculator(google it)来估算。比如，如果45磅哑铃能做10个，那1RM大概是60磅。然后可以参考Prilepin's chart来设计sets and reps：
Power: 30-70% of 1RM work load Strength: 70+% of the 1RM Hypertrophy: each set has to be close to muscular failure (cannot move resistance with good form). in middle of workout, may do minus 2 to muscular failure, last set can push more.总之，这个讲座是science or experience based, very informational：
另外一个视频也有不少有用的信息：
不要老是一个锻炼方式，volume 和 heavy weight之间可以几个月换一下，set interval也要变化，比如大volume加short intervals, 或者low rep加长intervals.
重训的Protocols很多， 5x5, 10x10, 阶梯，isotonic v. isometric.... 一定要变换