Published Apr 14, 2024

Dr. Andy Galpin Designs the Perfect 20-Minute Workout to Help you Lose Weight

Dr. Andy Galpin reveals the secrets to designing the perfect 20-minute workout for weight loss, discusses the importance of grip strength for overall health, and debunks common fitness myths, especially those concerning muscle hypertrophy in women.
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  • Neural Adaptation

    Dr. explains that the initial stages of muscle training primarily involve neural adaptations. During the first four weeks, most changes are due to the nervous system becoming more efficient, rather than visible muscle growth. He emphasizes that while muscles may appear larger due to acute swelling, true muscle size changes take longer to manifest 1.

    Typically, the first four or so weeks of training, most of the adaptations are neural, meaning we can't yet identify a statistically significant change in muscle fiber size.

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    This understanding helps set realistic expectations for those starting a new training regimen.

       

    Hypertrophy Myths

    and debunk common myths about muscle hypertrophy, particularly in women and post-menopausal individuals. Contrary to popular belief, women can gain muscle at similar rates to men, even after menopause. Andy highlights that women have significant levels of testosterone, which supports muscle growth 1.

    There's just not any evidence to suggest the rate of increase really changes between men and women.

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    This insight challenges outdated notions and encourages women to engage confidently in strength training.

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