Perform Ep 4: 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.

Science of Muscle Hypertrophy

• Part 1 – Physiology
• Part 2 – Stimulating
• Part 3 – Eating & Training

Other Resources

• Menno Henselmans
• Mash Elite Performance
• Barbell Life (podcast)
• Modifiable Variables of Exercise Training (Huberman Lab Guest Series)
• Prilepin’s Chart (Huberman Lab)
• Prilepin’s chart

Articles

• Benefits and Limitations of Block Periodized Training Approaches to Athletes’ Preparation: A Review (Sports Medicine)
• Biological Background of Block Periodized Endurance Training: A Review (Sports Medicine)
• Influence of Rest Intervals After Assisted Jumping on Bodyweight Vertical Jump Performance (The Journal of Strength and Conditioning Research)
• Resisted and assisted training for sprint speed: A brief review (Journal of Physical Fitness, Medicine & Treatment in Sports)

Books

• Block Periodization: Breakthrough in Sport Training Paperback

Training Programs

• Hypertrophy Training Program (PDF)
• Athletic Speed Power and Strength Day View (PDF)
• Athletic Power Speed and Strength with Week View (PDF)
• Program for Andy complete with Taper and Testing (PDF)

Perform Episodes Mentioned

• Why Muscle Matters & How to Build It

People Mentioned

• Lee Brown: professor of kinesiology, California State University, Fullerton
• Mike Israetel: bodybuilder, strength coach
• Menno Henselmans: strength and conditioning coach
• Travis Mash: powerlifter, performance coach
• Vladimir Issurin: scientist, Wingate Institute