Andrew Huberman
April 2, 2026 · 7 min read
Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin
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Key Takeaways
- 1There are nine different adaptations you can get from exercise, and understanding these categories is crucial for designing effective training prog...
- 2From there, we move into speed - the ability to move as fast as possible.
- 3The remaining adaptations fall into endurance categories.
- 4Some of these adaptations cross over and complement each other, while others can be somewhat contradictory.
- 5Progressive overload is absolutely essential for continued improvement.
Overview
There are nine different adaptations you can get from exercise, and understanding these categories is crucial for designing effective training programs. The first adaptation is skill - improving movement mechanics like a golf swing, squatting technique, or running form. This is simply learning to move your body the way you want it to move mechanically.
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