Welcome to the Hubertman Lab guest series where I and an expert guest discuss science and science based tools for everyday life.

I'm Andrew Hubertman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Today's episode marks the fourth in the sixth episode series on fitness exercise and performance.

And today's episode is all about optimal fitness programming. That is how to design a fitness and exercise program

that can achieve the goals that you want for fitness and for sports performance.

Dr. Andy Galpin, great to be back. In previous episodes, you taught us about the various adaptations that occur at the level of cells,

at the level of organs, indeed at the level of the entire body, that underlie things like improvements in strength and speed,

hypertrophy, aka muscle growth, and the various forms of endurance.

And you laid out beautifully the various protocols that one can do in order to achieve each and every one of those adaptations.

Today, I'd love for you to teach us how we can combine different protocols to achieve multiple adaptations in parallel.

For instance, how to improve endurance and strength, how to achieve some level of hypertrophy, perhaps directed hypertrophy at specific muscle groups,

while also maintaining endurance and perhaps improving speed, for instance.

And if you would, I'd love for you to tell us how we can combine different protocols and vary those across the week, across the month, across the year,

so that we can make regular progress and perhaps even you could give us a window into the ways to make the fastest progress possible.

I would love to do that. We've invested a lot of time in the previous episodes, covering background and concepts and detail about the physiology so you understood why you're making the choices you're making and why other choices are less effective.

In this discussion, I would actually like to jump maybe more directly to the answer and get right into the protocol.

And maybe a little bit less background. If you're interested in that stuff, I suppose you have to go backwards a little bit and watch some of those previous episodes.

But I would love to jump in to just some samples, some case studies, if you will, and kind of walk through different protocols.

I know that over the course of my 11 years as a college professor and being in the public space a little bit, probably the most numerous style of question I have gotten is exactly that.

So I know the rep range for this or I know the style of training for that adaptation, but how do I put them together?

And I would just like to spend our time today going through those things and the reason I want to do it is this.

Some people listening at home surely just love exercise. They're already bought in and they're going to train no matter what and they're interested in just actually being more effective.

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