Andy Galpin vs Gabrielle Lyon

Andy Galpin

• Strength: the 3–5 rule – 3–5 exercises, 3–5 sets of 3–5 reps, 3–5 minutes' rest, 3–5 days a week, every rep done with full intentStrong evidence
• Muscle growth: at least 10 hard sets per muscle group a week, each within 1–2 reps of failure; 15–20 sets for more experienced liftersStrong evidence
• Add load gradually for strength, roughly 3–5% a week, and keep the same main exercises for about 6–12 weeks before changing themSome evidence
• Moderate, conversational-pace cardio of about 150–200 minutes a week for general healthStrong evidence
• Warm up for about 5–7 minutes, up to 10 if you are stiff or olderPersonal habit
• Run a simple fitness test battery about once a year (for example grip strength, jumps, push-ups and an estimate of VO2 max) and retest weak areas more oftenSome evidence

Gabrielle Lyon

• Resistance training 3–4 days a week, done with focusStrong evidence
• 1–2 days a week of short, higher-intensity intervalsSome evidence
• Steady aerobic work, such as a 30-minute session or a brisk walkStrong evidence
• Move after meals: a walk, some air squats or a short bodyweight circuitSome evidence
• For older adults who do nothing yet, any regular resistance training is the priorityStrong evidence

Andy Galpin

• Total daily protein matters more than exact timing around workoutsSome evidence
• Daily fluid baseline of about 30 ml per kg of body weightPersonal habit
• During training: drink about 2 ml per kg of body weight every 15–20 minutes; afterwards replace about 125% of the weight lostSome evidence
• For long or very hard sessions, start at about 60 g of carbohydrate per hourStrong evidence

Gabrielle Lyon

• About 2.2 g per kg of ideal body weight a day (she also gives 1.2–1.6 g per kg, sometimes up to 1.8 g per kg)Some evidence
• 30–50 g of high-quality protein at the first meal, and a similar large dose at the last mealSome evidence
• About 2.5 g of leucine (roughly 30 g of quality protein) per meal, and about 9 g of leucine across the daySome evidence
• People eating mainly plants may need more total protein, around 1.6 g per kg, because plant protein is lower quality per gramSome evidence
• For inactive people, about 130 g of carbohydrate a day, roughly 40–50 g per meal, with more after exercisePersonal habit
• Older adults should avoid long fasts, which can speed muscle lossSome evidence

Andy Galpin

• Creatine monohydrate 3–5 g a day; larger people may need moreStrong evidence
• Creatine takes about 3–4 weeks to saturate muscle at normal doses; a loading phase is optionalNote
• Caffeine about 1–3 mg per kg roughly 30 minutes before exercise; performance tends to drop above about 5 mg per kgStrong evidence

Gabrielle Lyon

• Creatine supports muscle; she mentions possible brain benefits at higher dosesSome evidence
• Prefer complete protein foods over leucine alone; amino acid supplements make most sense when a meal is low in proteinNote
• She regards the official leucine allowance (about 2.7 g a day) as too low because it was based on young menNote

Andy Galpin

• After training, lie down for 3–10 minutes with eyes covered and breathe slowly through the nose (for example box breathing) to switch into recovery modeSome evidence
• Cold-water immersion can ease soreness but may blunt muscle growth, so keep it away from strength sessions if muscle is the goalSome evidence
• Hot baths for next-morning stiffnessPersonal habit
• Pair one physical recovery tool (compression, light movement, a swim) with one breathing practice rather than chasing every gadgetPersonal habit
• Watch three markers – performance, physiology (resting heart rate, HRV) and how you feel; five or more days of decline is a sign to back offSome evidence

Gabrielle Lyon

No specific guidance in what we reviewed.