The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
In this Huberman Lab Essentials episode, I revisit episode 2 of my six-part guest series with Dr. Andy Galpin, PhD, an exercise scientist and expert in human performance. We discuss how strength and muscle growth (hypertrophy) differ and why resistance training is important for maintaining physical function as we age. We also explain how to build effective training programs using progressive overload, exercise selection, repetition speed and weekly training volume. Dr. Galpin shares practical tools for developing strength, power and muscle size, including how to adapt workouts to your goals, equipment and schedule.
Read the full episode show notes at hubermanlab.com.
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Timestamps
(00:00:00) Andy Galpin
(00:00:51) Strength Training, Aging & Physical Function
(00:04:04) Strength vs. Hypertrophy
(00:05:57) Sponsor: AG1
(00:07:20) Training Principles, Consistency & Progressive Overload
(00:08:39) Individualization, Specificity & Variation
(00:09:46) Training Variables; Tool: “3 to 5” Approach
(00:12:58) Repetition Speed, Strength vs. Hypertrophy
(00:16:18) Exercise Variation & Standardization
(00:18:17) Power & Strength Training: Exercise Selection, Order & Volume
(00:21:20) Progression, Deloads & Training Intent
(00:22:52) Sponsor: BetterHelp
(00:23:57) Hypertrophy: Training Stimulus & Exercise Selection
(00:25:59) Targeting Muscles, Squat Technique & Machines
(00:29:41) Exercise Order & Pre-Fatigue
(00:30:42) Training Splits, Balanced Muscle Development
(00:32:13) Weekly Training Volume, Reps in Reserve & Limited Workout Time
(00:34:52) Training Frequency, Workout Duration & Full-Body Training
(00:37:40) Acknowledgements
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