How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

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: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://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
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