How to Build Strength, Muscle Size & Endurance

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 28 March 2022

⏱️ 210 minutes

🔗️ Recording | iTunes | RSS

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Summary

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

Transcript

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0:00.0	Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.
0:07.0	I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:16.0	Today my guest is Dr. Andy Galpin.
0:18.6	Dr. Galpin is a full and tenured professor
0:21.0	in the Department of Kinesiology at California State University in Fullerton.
0:25.0	He is also a world expert in all things exercise science and kinesiology.
0:30.0	Today you are going to hear what is essentially a master class in how to build fitness,
0:35.2	no matter what level of fitness you happen to have.
0:38.0	He talks about how to build endurance and the multiple types of endurance.
0:41.7	He talks about how to build strength and hypertrophy,
0:44.2	which is the growth of muscle fibers.
0:46.2	So if you're seeking to get stronger
0:47.7	or build bigger muscles or build endurance
0:50.0	or all of those things, today you're going to learn how.
0:53.2	You're also going to learn how to build flexibility,
0:56.1	how to hydrate properly for exercise,
0:58.4	and we'll also talk about nutrition and supplementation.
1:01.7	What makes Dr Galpin so unique is his ability to span all
1:04.9	levels of exercise science. He has the ability to clearly communicate the sets and
1:10.2	repetition schemes that one would want to follow, for instance, to build more strength or to build larger muscles.
1:15.5	He also clearly describes exactly how to train if you want to build more endurance or enhance cardiovascular function.
1:23.3	What's highly unique about Dr. Galpin
	...

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