GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

2023/1/25

Huberman Lab

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In this episode 2 of a 6-part special series, Andy Galpin, PhD), professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.

For the full show notes, visit hubermanlab.com).

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Timestamps

(00:00:00) Benefits of Strength & Hypertrophy Training, Aging

(00:10:52) Strength & Hypertrophy Training, Aesthetics

(00:14:02) Sponsors: Eight Sleep, Levels

(00:17:48) Strength vs. Hypertrophy Training: Adaptations

(00:22:42) Ligaments, Tendons & Resistance Training

(00:28:05) Bone Strength & Resistance Training, Age, Women

(00:32:38) Strength Training & Major Adaptations

(00:41:32) Sponsor: AG1

(00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis

(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis

(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy

(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”

(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training

(01:11:51) Sponsor: InsideTracker

(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning

(01:22:02) Warming Up & Training, Dynamic Movements

(01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training

(01:44:03) Tool: Breathing & Training, Valsalva Technique

(01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart

(02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization

(02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets

(02:24:22) Sets & Rest Periods; Stretching

(02:28:48) Tools: Power Training & Modifiable Variables; Examples

(02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets

(02:40:44) Power & Strength Training Protocols

(02:43:37) Intention, Focus & Exercise

(02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling

(02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples

(03:03:02) Balanced Muscle Development & Hypertrophy

(03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits

(03:23:08) “Non-Responders” & Exercise Plateaus, Volume

(03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”

(03:37:39) Frequency & Workout Duration, Splits

(03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges

(03:55:22) Hypertrophy, Muscle Damage & Recovery

(04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect

(04:06:22) Hypertrophy Training Protocols

(04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy

(04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid

(04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength

(04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine

(04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac)

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GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles 04:39:23 Share

Huberman Lab

Chapters

What are the Benefits of Strength & Hypertrophy Training for Aging?

How Does Strength & Hypertrophy Training Affect Aesthetics?

Sponsors: Eight Sleep, Levels

What are the Differences Between Strength and Hypertrophy Training Adaptations?

How Do Ligaments, Tendons & Resistance Training Interact?

How Does Bone Strength Change with Resistance Training and Age, Especially in Women?

What Major Adaptations Occur with Strength Training?

Sponsor: AG1

What Major Adaptations Occur with Hypertrophy Training and Protein Synthesis?

How Do Endurance and Strength Training Differ in Cell Signaling and Protein Synthesis?

What is Sarcoplasmic Hypertrophy in Muscle Hypertrophy?

How Does Muscle Physiology and Plasticity Influence Muscle “Memory”?

What are the Non-Negotiables and Modifiable Variables of Exercise Training?

Sponsor: InsideTracker

What is the “3 to 5” Approach for Speed & Power Training and How to Periodize and Plan?

How Important is Warming Up and What are Effective Dynamic Movements?

What is the Difference in Repetition Cadence for Strength vs. Hypertrophy and What is Triphasic Training?

How Does Breathing Technique Like the Valsalva Affect Training?

What is Training Auto-Regulation and How Does It Balance Specificity vs. Variation?

When Should You Train to Failure and How Does Exercise Selection Influence Recovery?

How Do Supersets Influence Power vs. Strength Training and What are Modifiable Variables?

What are the Optimal Sets and Rest Periods, and How Does Stretching Fit In?

What Tools and Modifiable Variables are Used in Power Training with Examples?

What Tools and Modifiable Variables are Used in Strength Training, Including Cluster Sets and Dynamic Variable Sets?

What are the Protocols for Power and Strength Training?

How Does Intention and Focus Impact Exercise?

What is a Hypertrophy Training Program and How Does It Influence Muscle Growth and Signaling?

What Tools and Modifiable Variables are Used in Hypertrophy Training with Examples?

How Can You Achieve Balanced Muscle Development and Hypertrophy?

What Tools and Modifiable Variables are Used in Hypertrophy Training for Splits?

Who are “Non-Responders” and How Do You Overcome Exercise Plateaus?

What are the Optimal Repetition and Rest Ranges for Hypertrophy, and How Does Muscle Failure Fit Into “Chaos Management”?

How Does Frequency and Workout Duration Influence Splits?

What Impact Does Training Frequency and Infrequent Training Have on Intermediate Repetition Ranges?

How Does Hypertrophy, Muscle Damage, and Recovery Interact?

What is the Interference Effect When Combining Cardiovascular and Hypertrophy Training?

What are the Protocols for Hypertrophy Training?

What Exercises are Effective for Neck and Rear Deltoid Stabilization and Hypertrophy?

How Do Reps, Sets, and Progression Influence Hypertrophy, and What are Some “Hidden” Stressors and Exercises to Avoid?

How Does Deliberate Cold Exposure Affect Hypertrophy vs. Strength?

What Role Does Nutrition and Timing Play in Strength/Hypertrophy, and How Does Creatine Fit In?

Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

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Timestamps

GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles