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Essentials: Build Muscle Size, Increase Strength & Improve Recovery

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.

I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels.

Read the episode show notes at hubermanlab.com.

Timestamps
00:00:00 Huberman Lab Essentials; Muscle
00:02:02 Muscle & Nervous System
00:03:24 Sponsors: Eight Sleep & LMNT
00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?
00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)
00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength
00:15:55 Sponsor: AG1
00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest
00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength
00:24:29 Sponsor: Function
00:26:16 Testing for Recovery, Carbon Dioxide Tolerance
00:29:20 Ice Bath Timing; NSAIDs & Exercise
00:30:34 Salt & Electrolytes; Creatine; Leucine

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.

I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠.

Timestamps

00:00:00 Huberman Lab Essentials; Muscle

00:02:02 Muscle & Nervous System

00:03:24 Sponsors: Eight Sleep & LMNT

00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?

00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)

00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength

00:15:55 Sponsor: AG1

00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest

00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength

00:24:29 Sponsor: Function

00:26:16 Testing for Recovery, Carbon Dioxide Tolerance

00:29:20 Ice Bath Timing; NSAIDs & Exercise

00:30:34 Salt & Electrolytes; Creatine; Leucine

Disclaimer & Disclosures
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