How to Build Muscular Strength & Power | Dr. Andy Galpin & Dr. Andrew Huberman
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- Опубліковано 13 бер 2023
- Dr. Andy Galpin explains how to build muscular strength and power during episode 2 of the Huberman Lab Guest Series.
Dr. Andy Galpin is a professor of kinesiology at California State University, Fullerton and world expert on exercise science. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Andy Galpin: Optim...
Show notes: hubermanlab.com/dr-andy-galpi...
Huberman Lab Guest Series with Dr. Andy Galpin: • Guest Series with Dr. ...
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This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles.” The full episode can be found on UA-cam here: ua-cam.com/video/CyDLbrZK75U/v-deo.html
Choice: Big compound movements. Push, Pull, Hinge, Rotation
Order: Do them at the beginning. Should be non-fatiguing, neurologically demanding
Volume: 3-5 sets. 5 minute rest between sets. (don't superset for max strength)
Frequency: as high as you like (exception for sprinting)
Can someone build strength and power just from body weight exercises?
@@only-zauryes, progressing the move you like and working to it, strength improve when you can do harder procress or variation.
Example: tuck planche > advanced tuck > straddle.... Etc
@@only-zaur yea but doing everything is more fun tbh
and fun is fun!!! I think ppl forget that tho
Does that mean you should stop the set once your reps slow down a lot and especially when your form breaks down?
One of the most informative podcasts I've listened to regarding strength and how to optimally improve strength and answered many questions I've always had and now my whole workout routine is getting a makeover haha. fantastic.
Love both these guys. Great 6 part series.
Great info...love the part about looking at the practicality of the length of the workout and using a typical gym.
All in all packed with good info.
We Love YOUR PODCAST Sir !
And Love You too .
Thank you again!
Thanks!
Would be neat to see you get Dr. Eric Trexler on the podcast to discuss nutrition science
GREAT TALK
🎯 Key Takeaways for quick navigation:
00:02 🏋️♂️ Strength and power training program parameters include modifiable variables.
01:14 💪 For strength and power, select compound movements and focus on movement patterns rather than individual muscles.
03:18 🔄 Prioritize exercises at the beginning of your workout to avoid fatigue and maintain quality.
04:00 🏋️♂️ Volume for power and strength ranges from 3 to 20 sets per workout, with 3 to 5 sets being a common choice.
09:15 🔄 Frequency can be high for speed and power training, but be cautious with maximum sprinting speed.
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Should you be expected to go to failure each set or the end of the final set (3rd set or 5th set), how heavy will we be lifting?
I think people overcomplicate training a person who pushes to the max 4 days a week will get most people in phenomenal shape after 2 months, and overall it has to be specific isolation training is good for overall development but extremely limited its only one small part of being strong, it's definitely no secret that pushing the body will get a person in the best shape
And now with more scientific understanding of exactly what ways advance the bodies capacity is unique to the individual too a degree, a person that says they want to be like that fast runner and shredded but won't put the work in and alot of people focus too much on the physique aspect and not enough goal setting and focus on a beach body rather than preformance alot of men say they would love to have the body of a runner they won't because of the work it takes and understanding that say crossfit type or runners train for performance and that's not the goal for most men out there so they will never have the ripped or lean body
It will for strength, you’re not going to get jacked in two months.
Where's the link you've mentioned?
It wouldve been useful if they explaned the terminology and how the terms used apply to a real life situation in the gym during a workout.
Got me a bit worried about those rotational exercises that honestly have been missing for much of my time in the gym. Definately gonna be looking it up.
Can you recommend any
@@JPzizou I am no expert , but years ago I add to chop a cut out a tree root with a full size ax. The workout was fantastic for rotation. I had to do it for about 2 hours, so I switched sides consistently. I recognized I had to pay attention to the swing down and up. I took that and added my old PNF pattern knowledge from university (google PNF patterns). I combined these two and used a cable machine, set the cable as high as possible, I faced about a quarter turn from the cable, used a rope connector, grabbed with two hands and pulled across my body rotating down to my opposite ankle. Did both sides, then reverses from high to low, placing the capable as low as possible, pulling up across my body. Keep the ax chopping down motion in mind. I thought it was great. Never had a back issue; you do want to watch your hands the whole time so the rotation is symmetrical. Watch your hands pulling down and then returning eccentrically. Slow and steady.
@@donmcgovern4695 thank you bro!
Woodchoppers with the cable machine….
nah fr
Bro taking notes from the podcast interviewee
When my goddamn back let's me do things again. I'm starting Mike Mentzers Heavy Duty method. going to and past failure on the two main exersices. Then a MINIMUM of 4-5, maybe even 6 days off. And come back WAY STRONGER. Going to give it a shot.
I'm interested in this as well.
Sounds good but I gotta be in gym like 5 days a week lol, am actually gonna work on stength rn for the first time... Kinda...
Watched all the original episodes of these but where is the rotation examples that are supposed to be linked. Would like to see that
Look at the Weck method and rope flow. Awesome rotational information. Also see Mark Wildman heavy club training. I'm 75 and swinging sledge hammer and doing rope flow have fixed my old lady posture among other things. Need to stay strong to continue handling hay bales.
Did anyone catch the rotational exercise Andrew said he'd post in the notes? I don't see it and am interested in incorporating it into my routine.
Look up Mark Wildman heavy club. Change your life 💪🏻🤸♂️
Find the full length podcast this channel is making clips. It will be in the description there.
Woodchoppers on the cable machine…
Hello, which video from your library would you recommend learning about enhancing running ability. I am 52 years old, currently training for a 5K, I want to complete the race in 30 minutes. Not yet at that goal, still 3 to 4 minutes over. HELP!
yes. they did an podcast on endurance training.
How many times a week? For optimal strength gains.
3:00 Need a link here.
Dr. Huberman are 3-5 sets only 1 body part or b/c this is for strength would you do do 10 sets if 2 body parts? I'm 48 and have multiple mi's and chf and a lot of things liuke diabetes and they dr's have me on 27 meds, and i worked out a lot when I was younger we would do 2 body parts a day except leg day but then we would add abs that day/ and 3-4 sets per body part.
oh and I never did any ped's except creatine if you count that, lol. I don't knock anyone for trying that i just couldn't afford them ,lol
Dont overcomplicate things.
Purely strength? 4-6 reps
1 workset
hypertrophy? 6-9 and 9-30 reps
2 worksets
TBJP principles. Nothing more nothing less. He is a mass monster, you should check him out. All he does is defeat all the studies science of fitness.
Its al about volume x Intensity x frequency
Volume
- Decrease when recovery is not optimal
- Same when recovery is optimal
- Increase when body part is lacking, and body can handle more.
Intensity
- always going to failure
- add intesifier (dropsets) IF NEEDED
Frequency
- body is recovering optimal?
-> if not, mabye decrease frequency or devolume
-> is so, dont fix what isnt broken
very surprising that he said do nothing outside of your strength work if your going for maximal strength gains. I always though there would be some accessories that would aid in the development of strength, and that's what I've been doing for a long time.
Best way to work around other people, barring trad squats and deadlifts, is using "unconventional" equipment, i.e. kettlbells, dumbbells, landmines, and weighted calisthenics for strength training.
Squats, chins, dips, deadlifts.
It would be great to have a interview aimed at speed and endurance 🤷
Hypertrophy=endurance speed=strength
He literally says this
6:25 blend strength training with hypertrophy
How many reps per set for strength
3-5 is the range for pure strength gains and it's based on 70-85% of your one rep max. You'd want to do 4-5 sets of that 2-3 times a week, depending on your split. I like push pull legs, but upper/lower and other styles are good too. Hope that helps
why dont i have the ability to save this video?
Can strength and power be built through just body weight workouts?
No
Why not@@gregandcynthiacolvin796
Do these guys workout
Huberman for sure 👍
Yes. And they're very well educated on the topic.
Its Huberman’s thing
Doesn't Dance as an activity cover all of this?
Not enough intensity if you want to build significant muscle or strength. You can definitely be lean and have a good looking physique just dancing though.
I also don’t mean that dancing isn’t intense. I mean intensity as defined by exercise science. Dancing won’t bring your muscles close to a 1 rep max. Will build endurance though.
Dancing is great for women to maintain their physique.
@@BraziBrospole dancing does 100%
I must have been dancing the wrong way for all these years.😅
I have no idea what he's actually saying. Zero. Focus on movements - sure, so compound lifts, kettlebells, etc. use 3x5 - so is that 3 sets of 5? Are we going to failure? So damn confusing.
How to deal with emotional psychological eating.
Don't buy food high in calories.
Eat lots of low cal foods like vegetables and some fruit.
Fill yourself with water and herbal tea s
Reframe the problem. Emotional eating is usually stress eating. When you are stressed, food acts as a distraction to what you are feeling in the moment. Remember, the moment will pass. If you feel uncomfortable resisting, remember it is supposed to feel uncomfortable.
Positive affirmations do work, only you have to want them to work.
Kis kis ne caption laga rakha h....like kro yaar😂😂
When you chug down the whey protein....
How to increase mascular strenge and poeer ? Take the steroids an trt. Its the only thing.
Sell me some
i do not know who is interviver the original man getting interview and other looking weak hhhhhhhhh
This guest was so annoying in trying to compete with the host
Thank you again!