Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

Supersets will reduce the strength gains but by a tiny amount ... For the average person, I will tell them, yeah, superset. For someone who's trying to break a world record in weightlifting or powerlifting, don't superset.

The very easy answer is half your body weight in ounces per day is a very loose guideline for total amount of fluid consumption. So, if you weigh 200 lbs, aim for 100 ounces of water.

Soreness is a terrible proxy for exercise quality. It's a really bad way to estimate whether it was a good or a bad workout ... Even for our professional athletes, we do not use soreness as a metric of a good workout. It's a really bad idea for a bunch of reasons.

Zone 2 [cardio], you have almost no ability to block your hypertrophy ... There is strong reason to think that is not going to influence hypertrophy for the overwhelming majority of people.

You need to do something once a week that gets you to a maximum heart rate.

If you're at the pace where you can have a conversation, to me, I don't even count that as exercise. That's not a pejorative, by the way. That is just general physical movement. It is extraordinarily clear you need a lot of that. You need a lot more of that than we get.

The very first thing that you need to think about if you're like 'I want to get stronger or add muscle' is not the exercise choice; it is the application of the exercise: What are the sets, the reps, the rest ranges that you're using? That's going to be your primary determinant.

Some people actually will espouse that we know really clearly about the mechanisms of muscle hypertrophy; we don't ... The three most likely drivers are 1) metabolic stress, 2) mechanical tension, and then 3) muscular damage. You don't have to have all three; one is sufficient.

If you're eating a... mostly whole food-based diet, your endogenous hydration is actually pretty high already just from your food. If you're eating a very highly processed, dehydrated, over-salted diet, you're way low on hydration just in your food.

I do think getting into an ice bath immediately after a hypertrophy session is getting pretty close to you just shouldn't have done the session. It is detrimental.

Bodybuilders are not stronger than powerlifters, even though they have more muscle. But bodybuilders are probably stronger than most people. So, there is a relationship between muscle size and strength; it's just not a one-to-one guaranteed ratio.