Andy Galpin (exercise physiologist) and Mike Israetel (sport physiologist (phd)) side by side: how they train, eat, supplement and sleep, how strong the evidence is, and how to build a plan from either or both.
Training splits are our estimates from each expert’s published routine. Following checked October 2026.
The key differences
Israetel puts more of the week into strength: about 65% against 50%.
Galpin puts more of the week into intervals: about 15% against 5%.
In plans in their style, Galpin's hard sessions are 4-minute intervals (Norwegian 4 × 4); Israetel's are 1-minute intervals.
We rate the evidence behind Galpin's protocol higher: strong, against solid for Israetel.
Supplements that go into a plan: Galpin, creatine monohydrate, caffeine before training; Israetel, none (food first). Prescription items and personal stacks stay out of every plan.
Neither has a separate mobility routine; plans add 10 minutes a day of basics.
Protocols side by side
Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.
Training
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
Mike Israetel
For the average person, about 30 minutes of training twice a week gives the best return on time.Some evidence
After 40: most sets in the 10–20 rep range, some at 20–30, and 5–10 reps only rarely, because heavy low-rep sets raise the risk of injury.Some evidence
Train each muscle twice a week, starting with 1–2 hard sets per muscle per session, and add a set the next week if you recovered well.Some evidence
Lower the weight slowly and pause for 1–2 seconds at the bottom.Some evidence
Warm up more: three warm-up sets (light, medium, heavier) before the first working set, and 1–2 before each later exercise.Personal habit
Add weight in small steps: rarely more than about 2.5 kg or one rep per set at a time.Personal habit
Choose joint-friendly exercises with a high stimulus, for example a hack squat instead of a heavy back squat.Some evidence
Take a planned easy week every 4–6 weeks, and a lower-volume month about every 5 months.Personal habit
Eating
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
Mike Israetel
If you want to gain muscle, only gain weight when you are lean: about 0.25 kg a week for 4–8 weeks, then a fat-loss phase.Personal habit
Stay under about 20% body fat while gaining, come back to about 15% afterwards, and get blood tests after gaining phases.Personal habit
Supplements
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
Mike Israetel
No specific guidance in what we reviewed.
Sleep & recovery
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
Mike Israetel
No specific guidance in what we reviewed.
Weak spots to know
Andy Galpin
Much of his detailed advice (hydration formulas, carbohydrate per hour, caffeine dosing) is built for athletes and hard training; it needs scaling down for most adults over 50.
Several recovery tools he discusses, such as compression, cold and heat, have modest or mixed evidence, and he himself notes cold immersion may reduce muscle gains.
His fitness-test benchmarks are practical rules of thumb rather than age-adjusted clinical norms.
Mike Israetel
Most of his content is aimed at bodybuilders and younger lifters; advice for people over 40 is a smaller part of it.
Many specific numbers, such as when to take easy weeks or how fast to add sets, are coaching rules of thumb rather than findings from trials.
He sells training programmes and diet products through RP, the company he co-founded.
Build a plan from Galpin, Israetel or both
Your free plan shows a week of gym sessions, cardio, a day of eating, supplements and mobility, fitted to your age, time and health.
What is the main difference between Andy Galpin and Mike Israetel?
Their training split differs most in strength: Galpin about 50%, Israetel about 65% (our estimate from their published routines). Galpin's signature habit is “3–5 rule” lifting; Israetel's is 2 × 30 min, close to failure.
How much protein do Galpin and Israetel recommend?
Galpin: Daily total matters most. Israetel: No fixed target.
Whose advice has stronger evidence?
We rate the evidence behind Galpin's protocol higher: strong, against solid for Israetel.
Do Galpin and Israetel disagree?
Not directly in what we reviewed. Their differences are in emphasis: israetel puts more of the week into strength: about 65% against 50%.
Can I combine Galpin and Israetel?
Yes. In Build my mix you choose one expert per area, for example one for strength and another for eating. Your free plan shows the result straight away.