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: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin
In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery.
Read the show notes at hubermanlab.com.
Subscribe to Perform with Dr. Andy Galpin at performpodcast.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Andy Galpin
(00:00:39) 9 Exercise Adaptations; Progressive Overload
(00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables
(00:08:39) Sponsor: LMNT
(00:10:12) Full-Body Workout, Exercise Selection
(00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets
(00:16:24) Sponsor: AG1
(00:17:48) Hypertrophy vs Strength Training Recovery
(00:20:03) Training Volume & Frequency for Hypertrophy
(00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms
(00:25:28) Sponsor: Eight Sleep
(00:26:46) Tool: 3 x 5 Protocol; Power vs Strength
(00:28:23) Mental Awareness in Training; Mind-Muscle Connection
(00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload
(00:33:40) Perform Podcast: Season 3
(00:34:04) Tool: Resistance Training Breathing & Post-Training
(00:38:20) Acknowledgments
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