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
Disclaimer & Disclosures
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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.