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Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

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, 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

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

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

Disclaimer & Disclosures
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