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.
Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65
My guest 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 discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance.
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See Andrew Huberman Live: The Brain Body Contract
Tuesday, May 17th: Seattle, WA
Wednesday, May 18th: Portland, OR
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For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Dr. Andy Galpin, Strength & Endurance Training
(00:03:08) The Brain-Body Contract
(00:03:55) AG1 (Athletic Greens), Thesis, InsideTracker
(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, Patreon, Thorne, Instagram, Twitter
Title Card Photo Credit: Mike Blabac