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Andy Galpin's 3-5 strength training protocol
Andy Galpin's 3-5 rule for strength: 3–5 days per week, exercises, reps, sets, and minutes of rest, using loads of 85%+ of one-rep max to maximize CNS and muscle fiber recruitment. Includes source links.
Dr. Andy Galpin’s strength training protocol:
3–5 days per week
3–5 exercises
3–5 repetitions
3–5 sets
3–5 minutes rest between sets
The protocol uses heavy loads (typically 85%+ of one-rep max) to engage the central nervous system and recruit maximum muscle fibers. The 3-5 minute rest periods allow full CNS recovery between sets, maintaining peak performance throughout the workout.
Sources: