Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable

science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of

neurobiology and ophthalmology at Stanford School of Medicine. And now for my discussion with Dr. Andy Galpin.

Welcome, Dr. Professor Andy Galpin. There are only a handful,

meaning about three or four people who I trust enough in the exercise physiology space

that when they speak, I not only listen, but I modify my protocols, and you are among those

three or four people. I would love to have you share with us what you think most everybody,

or even everybody should know about principles of strength training and principles of,

let's call it, hypertrophy power and the other sort of categories of training.

There's about nine different adaptations you can get from exercise.

First one to think about is what we'll just call skill.

So this is improving anything from, say, a golf swing to a squatting technique to running.

This is just simply moving mechanically how you want your body to move.

From there, we're going to get into speed.

So this is moving as fast as possible. The next one is power. And power is a function of speed,

but it's also a function of the next one, which is strength. So if you actually multiply strength

by speed, you get power. So there's carryover. So like a lot of things that you would do for

the development of strength and power, they are somewhat similar, but then there's differences. Once you get past strength,

then the next one kind of down the list is hypertrophy. This is muscle size, right? Growing muscle mass is

one way to think about it. After hypertrophy, you get into these categories of the next one is,

these are all globally endurance-based issues. and the very first one is called muscular endurance.

So this is your ability to do how many push-ups can you do in one minute, you know, things like that.

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