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

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. Thank you to our sponsors AG1 (Athletic
Greens): https://athleticgreens.com/huberman Eight
Sleep: https://eightsleep.com/huberman
Levels: https://levels.link/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous https://www.livemomentous.com/huberman
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 Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices