Exercise selection and progression strategy

From: hubermanlab
When designing a fitness program, selecting the right exercises and establishing a robust progression strategy are paramount for achieving desired fitness adaptations. Dr. Andy Galpin, along with Andrew Huberman, provides significant insights into how to approach these components effectively.

Selecting Exercises

Exercise selection encompasses choosing movements that target specific muscle groups and serve your fitness goals. Dr. Galpin emphasizes the importance of a balanced selection of exercises across weekly training sessions to maintain overall body health and prevent overuse injuries Designing a Fitness Program [01:12:13].

Key Considerations for Exercise Selection:

1. Targeted Muscle Groups: Ensure exercises address all major muscle groups to maintain symmetry and functionality Muscle Health as a Key to Longevity.
2. Movement Patterns: Incorporate various movement types like pushing, pulling, squatting, and hinging Science of Human Movement.
3. Exercise Complexity: Choose exercises you can perform with proper form and gradually increase complexity as proficiency improves Science-Based Exercise Optimization.

Progression Strategy

To continually make progress, whether in strength, endurance, or hypertrophy, a strategy for progression is crucial Strength Training and Hypertrophy Principles.

Dr. Galpin’s Progression Method [01:13:42]:

1. Assisted to Non-Assisted Exercises:

   • Start with exercises utilizing assistance (e.g., using bands for balance during squats).
   • Progress to performing the exercise without assistance to build confidence and stability Protocols for Nutrition and Exercise.

2. Eccentric Loading:

   • Introduce weights once exercises can be done confidently without assistance.
   • Focus initially on the lowering phase of exercises to gain control over movements Mechanisms of Muscle Metabolism and Energy Use.

3. Isometric Holds:

   • Incorporate holds in the most challenging part of the range, like the bottom of a squat, to develop stability Importance of Recovery in Muscle Growth and Training.

4. Concentric Phase:

   • Once comfortable with isometric holds, focus on driving back to starting position with controlled speed and form.

5. Add Speed:

   • Enhance training by adding speed to movements once control is maintained through eccentric and concentric phases Exercise Strategies for Optimal Fat Burning.

6. Introduce Fatigue:

   • Gradually introduce workouts to fatigue to test endurance and muscle capacity under stress, ensuring to maintain form Training Program Structure and Periodization [01:15:49].

Overarching Progress Standards

Dr. Galpin suggests a structured increase over weeks in volume or intensity, ideally by about 5-7% per week, to facilitate progressive overload without risking injury. This careful and incremental increase in work volume helps in building strength effectively Strength as a Foundational Fitness Quality [01:37:01].

Progressive Overload

Maintaining a moderate progression ensures continuous adaptation and reduces burnout risks. This systematic increase is one of the pillars of effective training Strength Training Principles and Methods.

Both exercise selection and progression should align with individual fitness goals, whether they focus on gaining strength, building muscular endurance, or improving overall fitness levels Physical Exercise Adaptations. Tailoring these elements to personal needs can lead to better health outcomes and a more sustainable fitness journey.