3 hr 27 min

Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance Huberman Lab

    • Health & Fitness

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin, Strength & Endurance Training  
(00:03:23) Sponsors: AG1, LMNT
(00:08:20) Adaptations of Exercise, Progressive Overload 
(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness
(00:27:30) Modifiable Variables of Strength Training, Supersets  
(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy 
(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction 
(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept 
(01:10:48) Mind-Muscle Connection 
(01:16:16) Mental Awareness 
(01:27:57) Breathing Tools for Resistance Training & Post-Training 
(01:37:25) Endurance Training & Combining with Strength
(01:51:20) Tools: Protocols for Endurance Training
(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle 
(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting   
(02:35:57) Cold Exposure & Training  
(02:43:15) Heat Exposure & Training 
(02:53:47) Recovery  
(03:04:02) Tool: Sodium Bicarbonate
(03:17:26) Tool: Creatine Monohydrate
(03:20:08) Absolute Rest
(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin, Strength & Endurance Training  
(00:03:23) Sponsors: AG1, LMNT
(00:08:20) Adaptations of Exercise, Progressive Overload 
(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness
(00:27:30) Modifiable Variables of Strength Training, Supersets  
(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy 
(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction 
(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept 
(01:10:48) Mind-Muscle Connection 
(01:16:16) Mental Awareness 
(01:27:57) Breathing Tools for Resistance Training & Post-Training 
(01:37:25) Endurance Training & Combining with Strength
(01:51:20) Tools: Protocols for Endurance Training
(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle 
(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting   
(02:35:57) Cold Exposure & Training  
(02:43:15) Heat Exposure & Training 
(02:53:47) Recovery  
(03:04:02) Tool: Sodium Bicarbonate
(03:17:26) Tool: Creatine Monohydrate
(03:20:08) Absolute Rest
(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer

3 hr 27 min

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