Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series
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- Опубліковано 24 тра 2024
- 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.
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Dr. Andy Galpin
Academic Profile: hhd.fullerton.edu/knes/faculty...
Website: www.andygalpin.com
Twitter: / drandygalpin
Instagram: / drandygalpin
UA-cam: / @drandygalpin
Articles
Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?: bit.ly/3j4sXxq
Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review: bit.ly/3Dd9MIy
Other Resources
Andy Galpin: Science of Muscle Hypertrophy: • New Science of Muscle ...
Prilepin’s Chart: bit.ly/3XD9Nxw
Cable Core Rotation: bit.ly/3WDihnd
Eric Cressey: ericcressey.com
Timestamps
00:00:00 Benefits of Strength & Hypertrophy Training, Aging
00:10:52 Strength & Hypertrophy Training, Aesthetics
00:14:02 Momentous, 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 AG1 (Athletic Greens)
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 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, UA-cam Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
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🎯 Key Takeaways for quick navigation:
00:00 🏋️ Strength training is crucial for neuromuscular health and aging, combating muscle power loss as we get older.
08:33 💪 It's never too late to start strength training, even in your 40s or later. You can still see significant improvements.
12:57 💡 Strength training provides fast and visible results, making it a powerful tool for motivation and adherence.
18:22 🏋️♂️ Strength training focuses on the ability to move more weight, while hypertrophy is primarily about muscle size, but they are closely related.
21:07 💪 You can get stronger without adding much muscle mass, and vice versa. The relationship between strength and muscle size is flexible.
21:22 💪 Strength involves both physiology (neuromuscular system, muscle fiber force) and mechanics (biomechanics, technique) components.
22:34 💪 Hypertrophy primarily focuses on muscle size, distinguishing it from strength.
34:12 💪 Strength improvements involve enhancements in neuromuscular efficiency, muscle contractility, and fiber type, among other factors.
40:28 💪 Muscle size and lattice spacing can impact strength, with overly stretched or close actin-myosin interactions affecting contraction strength.
41:52 💪 Protein synthesis is crucial for muscle growth. External signals, like stretching from exercise or amino acids from protein intake, initiate protein synthesis.
45:03 🍽️ Eating protein alone can stimulate protein synthesis, even without exercise. Combining protein intake and strength training maximizes muscle growth.
46:13 🏃♂️ Endurance exercise does not trigger the same muscle protein synthesis as strength training. Different pathways are involved, with strength training focused on anabolic signaling.
54:11 💧 Sarcoplasmic hypertrophy, where muscles increase in size due to fluid retention, can lead to non-functional hypertrophy. It's a unique aspect of muscle growth.
56:06 🤝 Multiple mechanisms contribute to muscle growth and strength increases, often overlapping. Different forms of exercise tap into various mechanisms. Muscle memory is tied to muscle size and involves epigenetic changes in nuclei.
01:03:30 🏋️♀️ Effective training protocols are available for various fitness goals, regardless of equipment availability and time constraints.
01:05:39 💪 Consistency and progressive overload are crucial for fitness success, emphasizing the need to adhere to a training program.
01:09:05 🏋️♂️ Balancing specificity and variation in your training program is crucial for optimal results, avoiding overuse injuries, and maintaining consistency.
01:22:17 💪 When warming up for strength training, focus on a moderate repetition warm-up with fairly lightweight, then progressively move towards the first work set.
01:24:56 🏋️♂️ Tailor your warm-up duration to your specific goals. For hypertrophy, prioritize volume, but for strength and power, ensure you're almost at peak power before starting.
01:27:14 🚴♀️ General warm-up should involve dynamic movements for about 5-7 minutes. Specific warm-up for the first exercise, making sure you're ready to perform it with precision.
01:33:57 🏋️♂️ For strength training, a common rep cadence is 3-1-1 (lower for 3 seconds, pause for 1, lift explosively). For hypertrophy, you can use the same or 3-1-2 (adding 2 seconds to the concentric phase) or even variations.
01:41:34 🏋️♂️ While rep cadence can vary, focus on the broader concepts - move safely, challenge your muscles, and consider your specific goals. The exact cadence matters less compared to these principles.
01:42:41 💪 Time under tension is a tool for individualizing workout programs but not a core driver of their success.
01:44:49 🫁 During strength training, utilize the Valsalva technique to create intra-abdominal pressure, ensuring spinal stability while lifting. You should aim to breathe and brace simultaneously.
01:54:12 🏋️♀️ Auto-regulation can be used to adjust your training based on your daily performance markers, allowing for flexibility in your workout intensity and reducing the need for long-term planning.
02:02:04 🏋️♂️ For strength and muscle-building, manipulating the time spent between 70-80% of your max is crucial.
02:02:46 💪 Training to failure isn't necessary for strength gains, especially for beginners and intermediates.
02:03:54 🏋️♂️ Taking beginners to their limits (100% max) occasionally can help them understand their capabilities.
02:05:32 🔄 Exercise variation is important, but beginners should focus on mastering a few key movements before experimenting.
02:16:57 🕒 When training for power and strength, choose compound movements and prioritize them at the beginning of your workout.
02:22:18 💪 Training in a busy gym with long or variable rest times can be impractical. Consider your training environment.
02:23:00 🔄 Frequency of training can vary based on your recovery. Speed and power exercises can be done frequently, but be cautious with maximum sprinting speed.
02:23:42 📈 Progression involves a 3-5% increase in intensity and up to a 5% increase in volume per week. Plan deload weeks every 5-8 weeks.
02:30:15 🏋️♂️ Strength training may require fewer weekly sets due to heavier loads. Intensity should be 70% or higher, emphasizing maximum speed.
02:34:36 🏋️♂️ Cluster sets involve mini breaks between reps, maintaining high force output. Consider using cluster sets strategically in your training.
02:37:39 🏋️♂️ Dynamic variable resistance, using bands or chains, can challenge your entire strength curve and is an effective training technique.
02:41:31 💪 When training for strength, aim for work sets that are 70% or more of your one-repetition maximum.
02:43:45 🧠 Intention matters; you can influence strength gains by contracting intensely even with no added weight, like in plank exercises.
02:45:08 🎵 Setting your gym playlist in advance or working out without music can help improve training quality and focus.
02:49:01 🏋️♀️ To induce hypertrophy, focus on providing the muscle with either a strong enough signal, frequent enough signal, or a combination of both through training. The choice of exercises and training implements can vary.
03:02:08 💪 When aiming to grow specific muscle groups, it's essential to isolate them using machines, ensuring targeted development without concerns about stability or injury.
03:03:03 🏋️♂️ Prioritizing specific body parts in your workout routine is a valid approach, especially if you're trying to achieve balanced hypertrophy, but it's essential to maintain some level of training for all muscle groups.
03:09:13 🏋️♀️ Exercise order can vary based on preference and goals. You can start with either compound or isolation exercises, even using pre-fatigue techniques to emphasize specific muscles.
03:19:24 💡 Certain muscle groups are easier to isolate and activate than others, influenced by early sports activities and genetics. It's essential to persevere and focus on muscle groups that are challenging to activate for balanced development.
03:21:56 🏋️ Focus on balance and diversity in physical activities to prevent neural and muscular asymmetry, especially in children.
03:25:23 📊 Recognize that some people respond differently to training, and factors like genetics, recovery, and volume tolerance can play a role.
03:27:26 🏋️♀️ Repetition ranges for hypertrophy can vary between 4 to 30 reps, but ensure you reach close to failure by the end of the set.
03:34:10 ⏳ Adapt your workout duration and frequency to your goals and lifestyle, aiming for a balance between volume and frequency to maintain consistency.
03:42:03 🏋️♂️ When aiming for hypertrophy, avoid training the same muscle group sooner than 48 hours apart; there's no significant advantage in doing so.
03:47:34 🏋️♂️ To maximize hypertrophy, focus on the 8 to 15 repetition range while maintaining proper nutrition and recovery.
03:55:05 💪 Local muscle soreness can indicate the need for rest or modification in your training, while systemic indicators like blood markers, sleep quality, and motivation can also guide your training adjustments.
04:00:55 🤕 If you experience excessive soreness or systemic fatigue, consider reducing training intensity and volume to aid recovery while still maintaining some level of activity.
04:01:21 🏋️ Cardiovascular training can be combined with hypertrophy training, as long as it's of low intensity and doesn't disrupt progress.
04:02:59 🚴 Endurance work can be done before or after hypertrophy training, or even on separate days, with minimal interference if volume is moderate.
04:05:30 💪 Prioritizing fitness through endurance work can enhance muscle growth, especially for those starting a training phase.
04:17:46 🏋️♂️ Hypertrophy progression isn't just about lifting heavier weights; variables like rest, volume, and exercise selection can also drive progress.
04:22:23 🧊 Avoid deliberate cold exposure immediately after hypertrophy training, as it can blunt muscle growth signals.
04:26:33 🚿 Cold showers generally don't have the same blunting effect on hypertrophy as ice baths, making them a viable option.
04:30:27 💪 To facilitate muscle protein synthesis post-hypertrophy training, aim for a one-to-one protein-to-carbohydrate ratio in your post-workout nutrition.
04:35:32 💊 Creatine is a highly effective and well-studied supplement for enhancing strength, power, and hypertrophy with a wide range of benefits, including cognitive function and bone health. Consider including it in your regimen.
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EDIT: & a huge thanks to the guests as well for their willingness to provide knowledge and years of experience in a compact and simplified form. Dr. Galpin is an extremely knowledgeable individual and answers all of Dr. Huberman’s questions in a way that is understandable to individuals who are attempting to educate themselves.
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I got a kinesiology degree at Oregon State and can confirm lol. Although we learned some good shit for that degree, this is so specific and targeted. 10/10
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This is not a podcast, the recent series you have published with Dr Galpin is a mini fitness training course. You are the best Dr Huberman! Keep Rocking and spreading HEALTH! Lots of good wishes from India
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The amount of work you put solely into this series is astonishing, not to mention all years before to achieve this level of competence! How much sleep, activities, and other parts of life you had to forego in that process
THANK YOU ONE MORE TIME!
Thank you Dr. Huberman, since I found your content I have been doing the following:
Waking up earlier and getting morning sunlight
Cold showers
Nutrition and resistance plus cardio training plan
Cut way back on drinking
Quit vaping
And much much more. Thank you for all you do for the community with the wealth of knowledge you possess, it’s inspiring!
How did you go about quitting vaping? I am struggling with this immensely. Does Andrew have a video describing any negative effects on the brain?
@@krayzeddd Watched the videos on nicotine & weed but can't stop hitting large combinations of both out of a bong
@@krayzeddd I quit drinking and vaping (pretty heavy abuser of both for 15 years) simultaneously 33 days ago, cold turkey. Ive tried weaning off of them or replacing them with different habits multiple times, but for me personally it never worked. I think you just need to be fully confident in the fact you WANT to give up the habit, and be totally willing and ready to suffer the consequences. There is no easy way out, but once you get passed the first couple weeks it gets way easier. The thing that helped me the most i believe is beginning working out 5 days a week and cleaning up my sleeping and eating habits as well. It takes time but build new healthy habits to replace the old unhealthy ones and be consistent, no excuses.
@@krayzeddd Yea what Andrew Austman said. I have created all of the new habits i listed above this year, and the rest fell into suit. I also just threw away all my vapes into a public bin and have no desire to purchase any more. The hardest part is being around people who vape - but just need to build up resilience to that.
@@krayzeddd You could maybe try nicotine lozenges and chewing gum. (Nicorette sucks, use gum you can continue to use after the addiciton, replace your habit) Then set a quit date a little into the future and get ready. When the day comes, stop the nicotine.
This guy has taught almost everything I learned in 5 years of training about fitness, Kinesiology, training methods etc. In only 1.5 hrs through this video. It's absolutely insane! I learned so much in so little amount of time and I just can't thank him enough. So just thank you for this wisdom.
The greatest channel in this history of youtube. Man has changed my life and the lives of many forever. I can't emphasize how much appreciation I have for Dr. Huberman. I tell EVERYONE I meet about him and recommend that they use this channel to better their lives.
This series currently being released is absolutely next level stuff I can't believe it lol
I mean about 5 hours of a jam packed podcast with life changing information for free. I'm incredibly thankful for this channel.
FOUR AND A HALF HOURS YES!!! The funny thing is that after I’m done I’ll be begging for more 😂 can’t wait to listen and thank you both for your dedication to health, fitness and science and for sharing it freely with the world!
Time 4 episodes. I did a double take the first time I saw it.
My favourite thing to listen to while I train is literally this podcast!
The quality of questions Andrew asks 👌 and he's never defocused
The fact that this level of detail across such a broad range of S&C topics is free is crazy. Thank you Dr. Huberman and Dr. Galpin!
This is longest podcast interview I heard and sat down through..... I'm so grateful to two of you.
I appreciate his expert speaking style and ability. Hardly ever says and…uh ….ummm (like almost all people). It helps me to pay attention to his actual words and ideas.
Andy is the best. He is so knowledgeable. This is my favorite interview of him.
My PT certificate didn't teach me that much as the first hour of this podcast did. you are truly amazing
As a fellow PT id suggest watching the endurance and fat loss one too if you haven’t watched it. Absolute gold in there
I've listened through this podcast 5 times trying to absorb everything. This is GOLD. My hypertrophy results have been incredible! Thank you Drs!
Best tips for you?
@@PGproductionsHD Breathe air.
@@cytroyd manual breath moment
I can’t get enough of Dr. Galpin. The way he speaks and conveys complex topics both in depth and simply is amazing. And the two of these guys together is unbelievable. Thank you!
This is the best channel on UA-cam - Thanks Andrew and Andy.
Dr Andy Galpin already has a majority of all the information I expect to get from this series on his channel.
However, this Q&A format clarifies some things and permits reiteration that aides my learning of the subject.
Knowledge of physical training should be transparent, and not kept secretive/behind monetary barriers to learn. We're blessed to have these two gentlemen providing this knowledge.
@andrewhuberman I would love to see an episode of the Podcast dedicated to tools and insight into fitness, fat loss, muscle gain, athletic goals, etc specifically for people with diabetes and in particular type 1 diabetes but not excluding type 2. As a type 1 diabetic myself, I see a lot of health, fitness and nutritional advice on the internet and elsewhere but there is a always a caveat to diabetics and the relationship between these topics and blood glucose control and insulin. I think that many people would benefit from a clear breakdown of how blood glucose and insulin levels may affect athletic performance and overall health & longevity and what can people living with diabetes (1or2) can implement in their lives to achieve or maintain goals relating to their physiology. Love your work, thank you very much for your contribution to science.
You can just see how good of a listener Dr Huberman is.... unbelievable podcaster!
Absolutely fascinating content. I’ve hung on every word of these two episodes and can’t wait for the next few. I’m a 63-year-old female, gymnast as a child, CrossFit-er for 14 years, and I’ve learned so much valuable, SCIENCE-based info about how to manage my lifelong fitness and training through these sessions. Thank you for all that you do, doctors!!
Sylvia, I'm so glad to find another "older" woman here because I'm very confused by this series. It sounds like you are not.
Awesome, I’m not surprised anymore, this channel is becoming a staple for everyone trying to learn and trying to get better.
Thank you professor Huberman and thank you to Dr. Andy Galpin.
I am now 31, and have learned more in one year of listening to Andrew than five years of college. UA-cam university?
Once you finally pass your freshman year, you'll be on your way.
Wow , I'm blown away by this series already and it's only episode #2 ! The amount of high quality, highly relative information from the 2 of you is incredible, thank you so much. Given that you suggested I leave a comment about "what I'd like" & that you do read the comments, I'm wondering if at some stage you'd consider doing an episode that encompasses the many aspects of the sport of surfing (I'm a professional surf coach) Given that the sport has blown up in the past couple of decades I've become fascinated with how people respond to the constant changes in the ocean on a minute to minute basis and the stress responses they go through, and the amount of time (years) it can take to overcome said stress responses and arrive at a point where one can remain calm and use their body in an efficient, economical manner to get better results by actually doing less. It's a huge subject of which I've only just scratched the surface here . Thanks again :)
Several parallels with Starting Strength in this, just delivered in a significantly less Texan way of course. Superb deep-dive series, thank you for these!
I watched it 2times and i don't regret anything
Great Episode. Please consider a show on bone density and brain health for post-menopausal women
I really appreciate the effort Dr. Galpin put in to so precisely and thoroughly explain these concepts in a way a layman can understand. Almost 5 hours! Much appreciated. I learned so much and it was great to get things I've been reading about like AKT and mTor put in context for the purpose of practical muscular/fitness goals.
5 hours of pure, unadulterated, gold
Thank you for being you
Just listening to this while working out improved my performance by 3 to 5 percent. 💪
If i don't listen to music during my workouts, i have trouble bringing the same intensity. My pre and intra workout supplement is Slayer and Lamb of God! 🤘 P.S. Best channel on UA-cam, by a mile! Thanks Andrew! We love you!
I'm so stoked for this series. Dr. Andy's 25 + 50 min phys. videos are awesome. This series is top shelf!
Holy Cow... Just a normal Wednesday on UA-cam with nothing good to listen to at work... then BAM Andrew Huberman slaps a 4 hour podcast on weight training for this meat head... THANK YOU FROM THE BOTTOM OF MY HEART!
5 hours of pure, unadulterated, gold 😍
Thank you for being you 🙏🏻
This is probably one of the best episodes on the podcast so far. I'm going to come back to this multiple times, I'm sure. Huge thanks to Dr. Andy Galpin.
This is among the best and certainly the most in-depth content you have ever done. I wrote down 10 pages of detailed notes just for this episode. Grateful for this series!
Can you please share it ?
Please share!
I love hearing about all these people (you guys and ladies in the comments) all on a journey of bettering yourselves!!! DR HUBERMAN IS THE FUCKING MAN
Amazing work guys, I’m a huge fan of Andy galpin
Loving this series so far - THANKYOU SO MUCH.
I'm starting a bachelor in sports & exercise majoring in exercise prescription in February- ill be following this series closely!!
Wow, part II is already here! 😍 Four plus hours with Dr.Galpin, are you kidding me?🤯 Best day ever!
Thank you so much for educating us and making our lives better!🖤✨
The amount of work you put solely into this series is astonishing, not to mention all years before to achieve this level of competence! How much sleep, activities, and other parts of life you had to forego in that process
THANK YOU ONE MORE TIME!
The sheer volume of information that this channel has been putting out recently is astounding. Thank you Dr Huberman, you’re a superhero.
I have been in the bodybuilding world for 30 years This is one of the absoltely best discussions I have ever seen regarding the topic of Strength/hypertrophy ....Fantastic ..Everything here was 100% accurate and well reserched ..This guy is a beast
Excellent! So looking forward to more from Dr. Galpin. Thank you both. (And thank you to your team). The best thing that’s happened to me during the pandemic is finding Andrew Huberman online. I’ve been watching since before you started the podcast. Well worth my time. It’s been enlightening and inspiring.
Thank you guys for this information/conversation. I was very excited to see a 2nd podcast from Huberman Labs this week.
I am very impressed by Andy Galpin's insights and also Andrew Huberman's communication skills, giving focus to the podcast.
Galpin needs to write a book for the layperson addressing all of the topics in this series of podcasts. Absolutely outstanding information.
Wow! Incredible amount of information in these 4 hours. I’m loving this guest series! Thank you Dr Huberman and Andy Galpin!
This format is amazing. The topic and the guest themselves are also perfect for a multi-part series, but I hope there will be more super detailed ones like this in the future. I'm sure this will be copied by some other podcasts as well, and I thank you for leading the way.
Most of my trainings I listen to Andrew Huberman. Thank you Mr!!
Dr. Huberman, This program with Dr. Galpin was full of information that I will digest again. I have shared with my teenagers who are a avid lifters one of which is on her high school power lifting team. Thanks for you time and effort, it did not fall on deaf ears!
This series is amazing guys! I love the way that Huberman always breaks things down after explaining the science to “this is what you actually can do to see the positive effects of this theory”. It helps people realize that even if they don’t follow protocols perfectly; the benefits are still going to exist and likely at a much higher rate than you would expect! Thank you for these podcasts!
When you think this podcast can’t get any better. He does a series like this. Bravo!
This podcast is amazing. Been watching it for 2 weeks since i started my weightlifting journey. Im now on a 16/8 fast low carb, high protein diet. I walk atleast 10k steps a day, and lift weights 6 times a week. I usually do weights for 50 minutes in the morning and lighter bodyweight exercises for 35 minutes in the afternoon. Since 5th of august ive went from 104kg to 100kg and feel better than ever.
Thank you Dr Huberman and Dr Andy Galpin this series is unparalleled. I can’t stop listening and taking notes. I need the transcript. So grateful for both of you sharing..❤
I’m a kinesiology major on the physical therapy tract. I am also a bodybuilder/powerlifter and this was very informative as well as your other episodes. Thank you Andrew!
Andy Galpin is the kind of knowledge resource on muscles I had been dreaming about for years.
This level of specific knowledge and more importantly understanding is incredibly difficult to achieve going to books and papers.
What we have here is absolute top level advice on training for top athletes. Let that sink in.
I can't believe all of this fantastic content is free! Excellent video! Thank you so much!
I am absolutely loving this series! Looking forward to the endurance phase. Perfect for getting the correct balance for my own training and fitness. Thank you to you and all your team.
I am taking a personal trainer course and I learn more listening to these podcasts than in my actual study sessions...thank you so much really appreciate your content
ps: it's funny that i subconsciously do all my sets on a 15/12/10/8 to 6 reps range even before I learn all this good old school knowledge has some very good basis
When I first started lifting 10 years ago I did the whole 5x5 thing. Fast forward 5 years and I was in the 1,000# club, basically powerlifting recreationally. Great strength, but I never saw much hypertrophy (5'10" 185# natural). 5x5 does exactly what it says it'll do. Then I got a nasty injury from doing an Olympic lift and quit lifting for the past 5 years. Just started back up.
Anyways... I have been doing much higher volume this time around. Leg sets of 14-20 reps. Upper body 12-15. The hypertrophy is nuts with higher volume. I've gone from 165 to 175-180 float in 6 weeks AND I look more lean. I'm sure the muscle memory is responsible, mostly, but there's no doubt these higher rep sets hit way different.
Myself and many others greatly appreciate everything you do for all of us, Professor Huberman. Thank you so much!
These past 2 podcasts with Dr. Andy Galpin... 🔥❤💪
Thank you BOTH! 😀
Incredible work Dr. Galpin and Dr. Huberman! Thank you for all of your hard work.
So much of my daily routine is shaped by the HLP. THANK U DR. HUBES!
I’ve been listening to this podcast for the past several months and am so grateful for all the knowledge. Thank you for constantly teaching me new things!
Dr Andrew just love you soooooo much. You are a big guy but want to give you a biggg bear hug enveloping you with love and gratitude for all you do for us❤️
Female. I started resistance training aged 56 and have quadrupled most of my starting weights I move. I feel fabulous.
Same, I just keep increasing, I get it.
This guest series is amazing 🤩. Making the world healthier one show at a time!
This was stellar. I had it on repeat for an entire month while I drove to and from work. The 3-5 matrix, breathing protocols and the info on optimizing sleep and recovery (not sure if it’s this episode) we’re life changing. So grateful for Drs. Huberman and Galpin
The 1 word that comes to mind after this series is: EMPOWERED. Thank you!!
Thank you Dr. Huberman for another episode. Pure Gold 🪙
This was an incredibly informative episode, even though I had to consume it over several days. Thank you, Dr. Huberman for taking the time to give the detailed breakdown of this longform content, that is really helpful, especially to share select subject matter with people in my life. Keep up the great work, sir!
Dr. Andy looks preety fitness and know a lot about strenght, hypertrophy more than a lot muscular guy at internet. People dont get confused about looks. Put attention what they say not how they look. This is bet channet of UA-cam BY FAAAAAAAAAAAR. Thanks you Dr, Andrew for bring us this knowlegde to the community.
Yes !!! Thanks again! So timely, and you include bones !
I’ve had great results for strength and power with a mixture if calisthenics and weight (70-90% of max). Most of the weight training is for legs, and I use calisthenics for upper body. The point about intentionality and trying your hardest to activate with speed and force is so important. It also makes exercise more enjoyable. Great episode.
Thank you for the science, Dr. & Dr.!
Me (50) and my soccer son (14) have been hitting the gym for 2 months now. All except one of his national level physical test portions improved with general hypertrophy training with a twist of specifics learnt from a shallow Finnish book on the topic and the great Dr. Galpin from the earlier episode. Very exciting to design the protocols and schedule for his passion for speed and my passion for faster marathons with this generous high level information!
Can’t thank you both enough!!!
Wish i heard this information at 14
Andrews series with Dr Galpin was incredible . The whole series of six podcast was over 19 hours worth of information. There’s so much information you need to take notes just like in school. Thank you both for putting together this great series of podcast. I’m utilizing several of the principles in my workouts now and feel like I’m making fresh gains. I’ve been working out for over 30 years but you tend to get yourself in a rut and this podcast was what I needed to get me out of that run. Thanks again.
thank you so much for this eye openinng and greatly informative conversation . Each knowledge which is shared with us is precious and invaluable like diamonds.
Great channel. One of the most interesting episode I have seen about exercise in general among every other channel I follow. Included Peter Attia (my favorite), Rhonda Patrick, Layne Norton, TimFerris, etc. Thanks Andrew!
Would love to see an episode on the connection between the gut and the brain in the future, maybe with a focus on IBS.
Thanks for always making great episodes. ^^
This series is the first time in 20+ years of trying to understand concepts in a way that I don't feel I have to disregard something else I have heard and it's started to click. This is better than any other educational sources I've come across and I'm considering even getting back into training clients. Awesome content and it's free.
Andy + Andrew is great duo. thank you
I make changes to my workout all the time, (i choose random equipment based off what’s available at that moment) and the way I do progressive overload still is by going near failure whether it be 7 reps or 30. Been making great gains!
Now everyone can understand what exercises to use for strength, even dumbbells.
Thanks so much for this episode, you both pretty much answered every question/thought that I’ve had about weight training. So detailed, love it! 👏🏼
Glad to see Huberman experimenting with short form videos
Shoulder and neck posture might be a cool episode or q and a topic! Love your work