Adjusting my load with Andy Galpin.

Name: Adjusting my load with Andy Galpin.
Uploaded: 2026-02-08T16:01:10.000Z
Duration: 22 min 50 s
Channel: Chris Williamson

Chris WilliamsonFebruary 8, 202622m

Topics7

Banter and Starting Optimal Training for Muscle Growth0:00 Mobility and Activation Exercises0:30 Evidence-Based Fitness Going Mainstream and Credit in Science6:31 Transition to Arms and Shoulder Mobility Work12:31 Life Hacks Segment Discussion14:00 Past Career in DJ Promoting and Interests16:01 Wrapping Up and Plugs22:02

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What do you want to train? This is optimal training for muscle growth. Not for you. You can see if you had any actual quality muscle. This is like a dungeon. Can we revisit these where you put so many items of clothing on? They've got an undershort lining. Mine and Andy's relationship is predicated on taking the piss out of each other. Guys will understand. You look horrible. What should we do?

As close as you can. Put your head on my chest. We're going to be about 25 minutes here. His spine is the giveaway when you've been junked up and haven't done anything. One leg out extended. All this stuff play, you don't want perfect symmetry trying to move, put load, coordination, and then trying to move fast. Most people hop like this for 60 seconds a day. Achilles tendon ruptures cut in half.

Hey, have you got your shorts on inside out? Tops over because you're so small. Wear them properly. One. Two. Wow. No. We're not done. The other foot. Hip across. Hip hip or right. Punch. We're not maximizing muscle growth here. Not really maximizing strength at all, but you will feel that big time. Your legs are working. If you had actual quality muscle, you would see some contraction activation there.

Next time I'll take these off and you'll see. With those shorts on, it would be a public crime. You look like a Teenage Mutant Ninja Turtle. This is the type of stuff you're going to like on the road. As a recovery day. You're going to literally leave the gym feeling better. It has been quite a while since I did that. This load does nothing to recovery capacity. It's not taking anything out of your normal training. You're not going to sleep any worse. Not going to be any more fatigue tomorrow. Probably the opposite because you're going to feel more limber and loose.

Same again. 3 second isometric. Why the isometric, not eccentric? You're holding at the bottom. You're going to get more range of motion progression here. A big part of flexibility and range of motion is neural feedback where your body feels comfortable. You're desensitizing. You're going to wake up tomorrow with a better baseline range of motion because your body thinks it is safe for me to be in this position. You get a nice pump. People have more movement issues during movement than not. More technical breakdowns when you're moving than when staying still. Get in the bottom position, make sure you're dialed and then take that to fatigue. You don't have to worry about technical breakdowns and resetting.

Now that we're warmed up, get a little bit deeper position. That's significantly deeper. You're very limber. Much more limber than I thought. You don't have all that muscle on you. You've been in a perma cut. You appear to have lost all of the muscle that comes with being in a deficit but none of the fat. You've somehow found a new methodology to go hypocaloric for decades and all you do is lose muscle. You have managed to build impressively through a complex and sophisticated training methodology a really unimpressive physique. This is actually optimal training for muscle growth. Just not for you. You take an intellect like mine and put a physique like yours on top of it. Warp the reality around it.

Cross. Rotate. This is your third session today. Third workout? No. I'm just really weak. What happens at your live shows when people see you in person and realize your entire physique is an AI filter? The one thing I get is you're bigger in person than you look on camera. The camera takes off 20 pounds, but unfortunately 20 pounds of muscle. Which for you actually must make you look invisible when you turn sideways.

You're very limber. Mobile, uncomfortably. I might have to drop this down. That is some absurd range. Aren't you a full range of motion kind of guy? I am, but not with that level of loading. Sweat squat punch and ID. Knee to floor or wherever's comfy. Two second ISO. We're limiting load intentionally because we're putting a little bit off balance, deeper range of motion. We don't have a ton of load, so we're not going to really cause any damage. That is not easy.

It seems like there's been a big movement of the evidence-based lifting community going mainstream.

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Adjusting my load with Andy Galpin.

Banter and Starting Optimal Training for Muscle Growth00:00

Mobility and Activation Exercises00:30

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