Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

Skeletal muscle stands out as a crucial element for the vitality of nearly every aspect of the human body, from cellular function to the overall health of organ systems.

Skeletal muscle is the most important organ in the body and a primary regulator of human physiology

Skeletal muscle interfaces directly with the external world and enables human movement and function

Andy Galpin emphasizes that skeletal muscle is by far the most important organ in the entire body, describing it as the workhorse of life, essential for both health and our interaction with the world. It has a significant connection to how we navigate through the world, serving as the direct interface with the external environment. Muscle quality is of great importance for human movement and functionality. Galpin talks about the distinction between the quantity and quality of muscle, noting that it is the most controllable organ system regarding appearance and can be actively influenced through lifestyle choices.

Skeletal muscle secretes signaling molecules that affect every other organ system in the body

Skeletal muscle secretes signaling molecules such as exokines—a type of cytokine— that are released from muscle in response to exercise, targeting other organ systems including the kidneys, liver, lungs, and brain.

Low skeletal muscle quantity and quality are strongly linked to negative health outcomes like mortality, cognitive decline, and metabolic dysfunction

Galpin underscores the strong correlation between skeletal muscle and overall health outcomes. There exists a clear link between muscle quantity and quality and a range of health issues including all-cause morbidity and mortality, cardiovascular health, cognitive health, brain health, mood, inflammation, immunity, fertility, metabolic health, hormone health, and bone health.

Research indicates that those in the bottom 20th percentile of muscle mass face a higher mortality risk compared to those in the top 20th percentile. About 85% of body heat ...

The human body’s skeletal muscle, which allows for voluntary movement, consists of individual muscle fibers that can adapt and change in remarkable ways, according to recent explanations by scientists like Andy Galpin.

Skeletal muscle is composed of individual muscle fibers that can be classified as slow-twitch or fast-twitch

Skeletal muscles contain anywhere from one to 300,000 muscle fibers, with a dramatic increase during early life that stabilizes in adulthood. The size of muscle fibers can vary greatly, with a significant cross-sectional area visible even without magnification. The sartorius muscle, for example, could potentially host a single muscle fiber running its entire length.

Slow-twitch fibers are fatigue-resistant but less powerful, while fast-twitch fibers are more powerful but less fatigue-resistant

Muscle fibers can be categorized into slow-twitch and fast-twitch types, each having its unique properties. Slow-twitch fibers are known for their fatigue resistance and efficient fat metabolism, with an abundant supply of mitochondria. Fast-twitch fibers, on the other hand, contract quickly but tire more easily, relying on phosphocreatine or carbohydrates for energy.

The proportion of slow-twitch to fast-twitch fibers in a muscle can be altered through training and disuse

The distribution of muscle fiber types varies not only from muscle to muscle within an individual but also amongst different individuals, indicating an influence from genetics, lifestyle, and training. For instance, the soleus muscle predominantly consists of slow-twitch fibers ideal for posture and all-day movement, whereas the gastrocnemius muscle favors fast-twitch fibers for explosive actions like jumping. These proportions can shift in response to changes in activity, such as exercise or lack thereof.

Skeletal muscle demonstrates remarkable plasticity in response to various stimuli

Muscle adaptability, or plasticity, refers to the muscle's ability to change in response to different stimuli, such as exercise or disuse, taking on altered characteristics in size, number, and functional properties.

Muscle fibers can grow in size and number in response to resistance training

Galpin asserts that skeletal muscle fibers, particularly of the fast-twitch type, exhibit a high degree of plasticity. They can increase in size, and potentially in number, in response to stimuli like resistance training or anabolic steroid use, although the concept of muscle fiber hyperplasia is currently a subject of debate.

Muscle fiber type ...

Understanding muscle quantity, including size and mass, is increasingly important both for the general population and athletes. Experts like Andy Galpin discuss various methods for measuring muscle quantity and the implications of these metrics for health and performance.

Gold-standard methods for measuring muscle quantity include MRI, DEXA scans, and bioelectrical impedance analysis

While detailing muscle measurement techniques, it's noted that MRI can provide a three-dimensional image of each muscle, allowing for detailed analysis of muscle volume and the identification of asymmetries between muscles. However, the high cost and lack of global availability limit its widespread use.

DEXA scans offer a less expensive alternative, generally ranging from $100 to $200 in America and being more globally available. These scans can measure and identify muscle mass, including differences between right and left limb muscle mass.

Bioelectrical Impedance Analysis (BIA), commonly available in home scales, provides a rough estimate of body fat percentage. Though less accurate than MRI or DEXA, it allows for an estimation of fat-free mass index (FFMI) when combined with height, acting as a simple tool for assessing muscle quantity.

These tests can quantify total muscle mass as well as regional muscle asymmetries

The potential for regional muscle asymmetries is a key concern. Galpin speaks on functional asymmetry among athletes and when asymmetry may be harmful. He suggests that an asymmetry over about 10% from side to side might indicate issues. Papers have indicated that an asymmetry of more than 10% can significantly increase risks of sarcopenia and muscle denervation.

Normative data exists for determining optimal muscle quantity based on factors like age, sex, and body size

Muscle quantity is often characterized using metrics like fat-free mass index (FFMI)

FFMI is the principal metric used to assess muscle quantity, allowing individuals to gauge lean body mass relative to height. Galpin provides FFMI scores considered desirable, which vary based on age and sex — typically over 20 for men and around 16.5 for women, with higher percentages being preferable for health and performance benefits.

Excessive or insufficient muscle quantity can have implications for health and performance

Hundreds of stu ...

Understanding muscle quality encompasses much more than just muscle size; it also includes functional capacity. Assessments and improvements in this area involve a comprehensive approach that targets myriad attributes including power, speed, endurance, and strength.

Muscle quality extends beyond just size and involves measures of functional capacity

Muscle performance not only relies on size but also on speed, strength, and endurance. For muscles to perform well, as Andy Galpin states, they need to be fast, strong, and have muscular endurance in actions that involve concentric, isometric, and eccentric muscle contractions—whether it's about doing multiple repetitions, holding a position for as necessary, or performing through a movement range.

Power, speed, and muscular endurance can be tested through dynamic performance assessments

Andy Galpin uses the 100-meter sprint to describe the assessment of maximum muscle speed, with athletes like Flojo and Usain Bolt exemplifying the pinnacle of speed performance. Sprinting records reveal the sharp decline of speed with age, showing the significant drop-offs in various age groups’ performances which highlight the importance of maintaining muscle quality over the lifespan.

Additional tests for power include vertical jump and broad jump tests, where, for instance, high-level athletes reach outstanding lengths and heights. For strength, metrics can include measurements like one-rep max lifts where world records in squat, deadlift, and bench press by athletes like Nathan Baptist, Jimmy Kolb, Donny Thompson, Dave Hoff, and Becca Swanson show the peaks of human capabilities.

Strength can be evaluated through measurements like one-rep max lifts

Strength can be measured by evaluating one-rep max lifts in exercises such as the squat, deadlift, and bench press. Standards such as men being able to bench press their body weight, or aiming for double body weight for back squat or leg press and similar targets for women characterize strength goals. Individuals like Andy Bolton, who may be the only person to deadlift over 1,000 pounds, exemplify the extraordinary potential for strength.

Improving muscle quality requires training across a full range of motion and movement patterns

For improving muscle quality, it is not just about increasing muscle size but focusing on enhancing functional capacity like force production and speed. Galpin explains this includes training muscles at various lengths and positions with a view to developing complete range and symmetry across all ranges of motion.

Intentional technique and movement control ...

Galpin outlines the need for targeted resistance training combined with adequate nutrition, as well as the consideration of other lifestyle factors, to enhance both muscle quality and quantity.

Resistance training is the primary stimulus for building and maintaining muscle

Periodized programs incorporating a variety of exercises, rep ranges, and rest periods are most effective

Galpin emphasizes resistance training as the most significant stimulus for muscle growth, outweighing even nutrition. He suggests that muscles should be consistently challenged with high force demands to maintain fast-twitch fibers and prevent the loss of muscle fibers over time. Recommending a "three to five" rule, Galpin advises doing a range of three to five exercises, reps, sets, and resting for three to five minutes between sets to target different muscle outcomes, like growth and recovery.

Galpin also emphasizes the variations and incorporating a variety of exercises, rep ranges, and equipment to stimulate growth without causing excessive fatigue that could impair recovery. For optimal muscle adaptation, he mentions that the total number of sets per week, around 15 to 20 per muscle group, is more crucial than the number of reps per set. Training should occur two to three days per week per muscle group, with frequency guided by the principle of allowing for muscle stimulation approximately every 72 hours. Multi-day training enhances growth, with a practical recommendation for hamstrings being six sets spread over three days each.

Galpin also reflects on the importance of using Olympic weightlifting movements to globally test power and powerlifting to measure absolute strength, which can help determine the effectiveness of resistance training programs.

Adequate nutrition, especially protein intake, supports muscle growth and repair

Supplementation with certain nutrients may provide additional benefits for muscle health

While resistance training takes precedence, Galpin does not understate the role of nutrition in muscle adaptability and repair. He stresses the need for sufficient calories, and specifically protein, to support muscle growth. Recommendations start at 1.6 grams of protein per kilogram of body weight, with Galpin favoring a higher intake of 2.2 grams per kilogram. He shares his personal strategy of consuming jerky sticks and bone broth for their high protein content.

Momentus, a supplement company mentioned by Galpin, is suggested as a provider of high-quality supplements that support muscle health. While not explicitly detailed in ...