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b'In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background.\\nI discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin\\u2019s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity.\\nThis episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level.\\nAccess the full show notes for this episode at performpodcast.com.\\nThank you to our sponsors\\nAG1: https://drinkag1.com/perform\\nRhone: https://www.rhone.com/perform\\nContinuum: https://www.continuum.club/perform\\nRenaissance Periodization: https://rpstrength.com/pages/perform\\nMomentous: https://livemomentous.com/perform\\nMaui Nui Venison: https://mauinuivenison.com/perform\\xa0\\nTimestamps\\n00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power\\n00:08:09 Importance of Skeletal Muscle\\xa0\\n00:10:45 Sponsors: Rhone & Continuum\\n00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity\\n00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals\\n00:22:23 Programs Overview; Progressive Overload, Balance\\n00:27:57 7 Modifiable Variables, \\u201cCOVIFRP\\u201d; Programs Overview\\n00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous\\n00:36:47 Tool: Hypertrophy Program, Autoregulation\\n00:43:28 Program Specifics, ABAB Plan\\n00:50:25 Hypertrophy Program Results\\n00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin\\u2019s Chart\\n01:03:21 Sponsor: AG1 & Maui Nui\\n01:06:09 Block Periodization\\n01:11:27 Accumulation Phase\\n01:19:39 Dynamic Warm-Up & Acceleration Development\\n01:24:49 Speed & Power Development\\n01:31:52 Day 1 & Weekly Progression\\n01:37:48 Transmutation Phase\\n01:45:20 Realization Phase, Overspeed\\n01:53:24 Program Concepts & Modifications\\n02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media\\nDisclaimer & Disclosures'