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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 episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me 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 review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin, Strength & Endurance Training  
(00:03:23) Sponsors: AG1, LMNT
(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, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me 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 review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin, Strength & Endurance Training  
(00:03:23) Sponsors: AG1, LMNT
(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, Supplements, Instagram, Twitter
Disclaimer
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