Episode
GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
4:39:23
Published: Wed Jan 25 2023
Description
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) 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, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Strength and hypertrophy training can be beneficial not only for those who want to build larger muscles but also for those who have other goals, such as those related to longevity and health.
00:00 - 06:57 (06:57)
Summary
Strength and hypertrophy training can be beneficial not only for those who want to build larger muscles but also for those who have other goals, such as those related to longevity and health. Everyone should be doing strength and hypertrophy training throughout their lifespan for optimal results.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The importance of strength training and hypertrophy training goes beyond injury prevention and can help individuals maintain a healthy neuromuscular system and energy levels to execute any physical activity they desire.
06:57 - 11:55 (04:57)
Summary
The importance of strength training and hypertrophy training goes beyond injury prevention and can help individuals maintain a healthy neuromuscular system and energy levels to execute any physical activity they desire.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
In this podcast, Dr. Andrew Huberman discusses the importance of sleep optimization and monitoring blood glucose levels.
11:55 - 17:47 (05:51)
Summary
In this podcast, Dr. Andrew Huberman discusses the importance of sleep optimization and monitoring blood glucose levels. He also talked about using supplements for hormone health, sleep optimization, focus, and exercise recovery.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
It is possible to increase strength without adding muscle mass, which can be beneficial for those with specific aesthetic preferences or weight class limitations.
17:47 - 23:27 (05:40)
Summary
It is possible to increase strength without adding muscle mass, which can be beneficial for those with specific aesthetic preferences or weight class limitations. The methods and protocols for achieving this should be understood for optimal results.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Strength training reduces the risk of injury and leads to connective tissue adaptations that improve overall health.
23:27 - 26:41 (03:13)
Summary
Strength training reduces the risk of injury and leads to connective tissue adaptations that improve overall health. Amino acids are needed to regulate the immune system and build red blood cells.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Dr. Rhonda Patrick discusses the importance of collecting multiple samples over time and understanding the various tissues and organ systems that adapt when one gets stronger through exercise, particularly for women who may have different metrics depending on what phase they are in.
26:41 - 31:40 (04:59)
Summary
Dr. Rhonda Patrick discusses the importance of collecting multiple samples over time and understanding the various tissues and organ systems that adapt when one gets stronger through exercise, particularly for women who may have different metrics depending on what phase they are in. She also touches on the issue of bone mineral density among women undergoing strength training, and shares a success story from her "rapid health program."
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The changes that occur in organs and organ systems that reflect someone's ability to increase their lifting capacity are complex and involve motor units innervating multiple muscle fibers, which requires a signal to go from nerve to muscle via a gap.
31:40 - 35:42 (04:01)
Summary
The changes that occur in organs and organ systems that reflect someone's ability to increase their lifting capacity are complex and involve motor units innervating multiple muscle fibers, which requires a signal to go from nerve to muscle via a gap.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Endurance training can increase contractility in muscle fibers, leading to improvements in force and velocity production.
35:42 - 41:17 (05:35)
Summary
Endurance training can increase contractility in muscle fibers, leading to improvements in force and velocity production. Slow twitch fibers can also increase in size with consistent endurance training, sometimes even surpassing the size of fast twitch fibers.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The myth of the 30-minute post-exercise “anabolic window” where one must consume carbs and protein for muscle hypertrophy has been debunked; however, consuming protein or training independently increases protein synthesis.
41:17 - 46:50 (05:32)
Summary
The myth of the 30-minute post-exercise “anabolic window” where one must consume carbs and protein for muscle hypertrophy has been debunked; however, consuming protein or training independently increases protein synthesis. Adding carbohydrates to the mix adds fuel to the muscle protein synthesis process and enhances performance.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The benefits of having high-quality muscle include regulating most of your protein synthesis, as well as activating an energy signaling mechanism called AMPK.
46:50 - 55:55 (09:05)
Summary
The benefits of having high-quality muscle include regulating most of your protein synthesis, as well as activating an energy signaling mechanism called AMPK. Despite the common misconception that gaining muscle is unnecessary, increasing muscle size promotes myofibrillar accretion and ultimately leads to better health outcomes.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
There is much still unknown about muscle physiology, but recent discoveries suggest that the ability to experience hypertrophy is limited by the amount of muscle nuclei one has, and muscle memory is independent of the muscle itself.
55:55 - 1:03:29 (07:34)
Summary
There is much still unknown about muscle physiology, but recent discoveries suggest that the ability to experience hypertrophy is limited by the amount of muscle nuclei one has, and muscle memory is independent of the muscle itself.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
In this podcast, the speaker explains that training protocols should be differentiated based on maximizing muscle, maximizing strength, or a combination of both.
1:03:29 - 1:07:25 (03:55)
Summary
In this podcast, the speaker explains that training protocols should be differentiated based on maximizing muscle, maximizing strength, or a combination of both. He also discusses how to achieve the desired outcome with limited equipment.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Modifiable variables in strength training are important to consider in order to avoid overuse injuries and to achieve desired outcomes.
1:07:25 - 1:11:46 (04:21)
Summary
Modifiable variables in strength training are important to consider in order to avoid overuse injuries and to achieve desired outcomes. Specificity should not be over-relied on, and proper execution of exercises is crucial.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The nine different types of exercise and repetition techniques for strength and hypertrophy training are skill and technique, speed, power, strength, hypertrophy, muscular endurance, anaerobic capacity, maximal aerobic capacity, and long duration steady state exercise, and it's best to vary these types of workouts to challenge the muscles in different ways.
1:11:46 - 1:23:30 (11:44)
Summary
The nine different types of exercise and repetition techniques for strength and hypertrophy training are skill and technique, speed, power, strength, hypertrophy, muscular endurance, anaerobic capacity, maximal aerobic capacity, and long duration steady state exercise, and it's best to vary these types of workouts to challenge the muscles in different ways.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Overdoing your warm-up prior to hypertrophy training can actually compromise your training volume due to fatigue, leading to a reduction in power production.
1:23:30 - 1:27:56 (04:26)
Summary
Overdoing your warm-up prior to hypertrophy training can actually compromise your training volume due to fatigue, leading to a reduction in power production. It is recommended to achieve sufficient warm-up before the first exercise, and reduce or skip warm-up on subsequent exercises if your joints feel good and peak power is achieved.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The speaker suggests incorporating whole body movements instead of static stretching to warm up.
1:27:56 - 1:32:09 (04:12)
Summary
The speaker suggests incorporating whole body movements instead of static stretching to warm up. The focus should be on perfecting the first exercise and adding movements for different planes.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The podcast hosts discuss the differences between strength and hypertrophy training and provide insight into optimal repetition cadences for each.
1:32:09 - 1:36:58 (04:49)
Summary
The podcast hosts discuss the differences between strength and hypertrophy training and provide insight into optimal repetition cadences for each. They also propose variation for those seeking both strength and muscle size.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The recommended rep cadence for strength training is one where you are in control and can add enough load to stimulate strength without getting hurt.
1:36:58 - 1:42:57 (05:58)
Summary
The recommended rep cadence for strength training is one where you are in control and can add enough load to stimulate strength without getting hurt. It is better to stick to a certain rep cadence for an entire workout rather than changing it from set to set within an exercise.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Are you using the correct breathing technique while exercising?
1:42:57 - 1:46:50 (03:53)
Summary
Are you using the correct breathing technique while exercising? Learn about finding the right balance between maximizing oxygen input and creating rigidity in your system to protect your body.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
In this episode, the speaker shares tips on how to improve endurance and breath control during strength training exercises.
1:46:50 - 1:54:37 (07:47)
Summary
In this episode, the speaker shares tips on how to improve endurance and breath control during strength training exercises. He suggests exhaling and resetting after every 10 reps, and then taking 5 breaths before continuing to avoid losing spinal stability and to improve blood flow.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
This podcast explores the difference between power and strength workouts and how the load and intention can impact the type of adaptation that occurs.
1:54:37 - 1:59:43 (05:05)
Summary
This podcast explores the difference between power and strength workouts and how the load and intention can impact the type of adaptation that occurs. The load is the core difference between a power workout and a strength workout, and it's essential to base percentages on the daily max.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The Parilipin chart gives guidelines on how many repetitions to do in different ranges of percentage of maximum, allowing for the best strength training optimization.
1:59:43 - 2:03:59 (04:16)
Summary
The Parilipin chart gives guidelines on how many repetitions to do in different ranges of percentage of maximum, allowing for the best strength training optimization.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The speaker discusses training frequency for specific muscle groups and mentions the use of indirect exercises, like sprinting, to supplement training.
2:03:59 - 2:12:16 (08:17)
Summary
The speaker discusses training frequency for specific muscle groups and mentions the use of indirect exercises, like sprinting, to supplement training. He also questions the safety of small increases in weight during exercises.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Compound exercises that focus on movements rather than individual muscle groups aid in strength development and power.
2:12:16 - 2:18:52 (06:35)
Summary
Compound exercises that focus on movements rather than individual muscle groups aid in strength development and power. One such exercise is pulling a cable towards oneself and pivoting like swinging a golf club or hitting a baseball bat.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Balancing different types of workouts, especially strength and hypertrophy, can affect performance in subsequent workouts, particularly with large compound movements for speed and power, due to fatigue and muscle damage.
2:18:52 - 2:24:39 (05:46)
Summary
Balancing different types of workouts, especially strength and hypertrophy, can affect performance in subsequent workouts, particularly with large compound movements for speed and power, due to fatigue and muscle damage. Additionally, the practicalities of supersetting or staggering exercises can be difficult in a crowded gym.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Proper positioning during athletic performance can significantly impact power output and injury prevention according to studies conducted by the Center for Sport Performance.
2:24:39 - 2:28:31 (03:51)
Summary
Proper positioning during athletic performance can significantly impact power output and injury prevention according to studies conducted by the Center for Sport Performance. Sacrificing a small amount of power to maintain correct form is crucial for injury prevention.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Using mini breaks during sets can help maintain quality, force output and power output during training sessions, making it an effective way to develop strength.
2:28:31 - 2:36:24 (07:52)
Summary
Using mini breaks during sets can help maintain quality, force output and power output during training sessions, making it an effective way to develop strength. It is recommended to stick to a repetition range of 30% to 70% of your one repetition maximum to effectively train for power, while being careful about the eccentric portion.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The podcast discusses dynamic variable resistance training which involves using heavy bands or chains on the bar while performing compound movements to strengthen muscles.
2:36:24 - 2:41:31 (05:07)
Summary
The podcast discusses dynamic variable resistance training which involves using heavy bands or chains on the bar while performing compound movements to strengthen muscles.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The order in which exercises are performed matters, and when incorporating hypertrophy or accessory work, it's important to do it after the main strength or power training to avoid impeding progress.
2:41:31 - 2:47:09 (05:38)
Summary
The order in which exercises are performed matters, and when incorporating hypertrophy or accessory work, it's important to do it after the main strength or power training to avoid impeding progress.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The use of resistance training to induce hypertrophy has increased in the last decade.
2:47:09 - 2:51:50 (04:40)
Summary
The use of resistance training to induce hypertrophy has increased in the last decade. The focus should be on providing the right stimuli to evoke muscle growth rather than training frequency.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The amount of protein you consume and how you distribute it throughout your body can impact muscle growth during workouts, especially with regards to upper body strength.
2:51:50 - 2:56:33 (04:42)
Summary
The amount of protein you consume and how you distribute it throughout your body can impact muscle growth during workouts, especially with regards to upper body strength. In particular, frequency of training and workouts can largely affect overall hypertrophy.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Learn how to effectively target and grow specific muscle groups in your workouts, including when to use machines versus free weights and how to adjust exercises to fit your body's needs.
2:56:33 - 3:05:18 (08:45)
Summary
Learn how to effectively target and grow specific muscle groups in your workouts, including when to use machines versus free weights and how to adjust exercises to fit your body's needs.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
In this podcast, the speakers debate the importance of training all body parts equally for hypertrophy and discuss the role of genetic variation and sport-based variation.
3:05:19 - 3:10:42 (05:23)
Summary
In this podcast, the speakers debate the importance of training all body parts equally for hypertrophy and discuss the role of genetic variation and sport-based variation.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The minimum number of sets per week for biceps is 10 but the more realistic number is around 15 to 20 working sets per week, especially for advanced or intermediate athletes.
3:10:42 - 3:15:41 (04:59)
Summary
The minimum number of sets per week for biceps is 10 but the more realistic number is around 15 to 20 working sets per week, especially for advanced or intermediate athletes. It is recommended to start with isolated bicep exercises before moving onto pulling movements to prefatigue the biceps.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Understanding How Exercises Determine Movement Planes and Muscle Groups Involved in Natural Athletes
The type of exercise one does determines the movement plane, joint and typically the eccentric, concentric ratio, and the muscle groups involved in natural athletes.
3:15:42 - 3:19:25 (03:43)
Summary
The type of exercise one does determines the movement plane, joint and typically the eccentric, concentric ratio, and the muscle groups involved in natural athletes. This does not apply to steroid using athletes who may have different muscle activation patterns despite doing the same exercises.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The lats are an interesting muscle group because they can be difficult to activate, but a useful heuristic is that if you can contract your lats just standing, you will likely contract them well when lifting.
3:19:25 - 3:24:11 (04:46)
Summary
The lats are an interesting muscle group because they can be difficult to activate, but a useful heuristic is that if you can contract your lats just standing, you will likely contract them well when lifting. Other muscle groups like deltoids can be more of a challenge to activate and isolate.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Mike Israetel explains that if you're stuck in a rut with hypertrophy training, it may be time to switch up the intensity or the number of repetitions per set.
3:24:11 - 3:33:14 (09:02)
Summary
Mike Israetel explains that if you're stuck in a rut with hypertrophy training, it may be time to switch up the intensity or the number of repetitions per set.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The optimal rest period for hypertrophy is between 30 to 90 seconds, while for exercises with 8 to 15 repetitions, rest periods may be shorted to 90 seconds or even as little as 30 seconds between sets.
3:33:14 - 3:38:08 (04:53)
Summary
The optimal rest period for hypertrophy is between 30 to 90 seconds, while for exercises with 8 to 15 repetitions, rest periods may be shorted to 90 seconds or even as little as 30 seconds between sets.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Balancing workout duration and frequency is important in creating an effective exercise routine.
3:38:08 - 3:42:46 (04:37)
Summary
Balancing workout duration and frequency is important in creating an effective exercise routine. A workout schedule that combines total body training with a focus on specific muscle groups can be effective, but may not be practical for everyone.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The ideal frequency for training a muscle group for hypertrophy is about every 48 hours, but workouts that extend longer than one hour leave one feeling fatigued.
3:42:46 - 3:46:48 (04:01)
Summary
The ideal frequency for training a muscle group for hypertrophy is about every 48 hours, but workouts that extend longer than one hour leave one feeling fatigued. One need not necessarily go to failure and still be able to evoke strength and hypertrophy adaptations.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The ideal training frequency for hypertrophy is once every five to seven days, as long as the muscle is worked to failure and soreness is achieved.
3:46:48 - 3:52:12 (05:24)
Summary
The ideal training frequency for hypertrophy is once every five to seven days, as long as the muscle is worked to failure and soreness is achieved. The notion that muscles should be trained more often is a misconception.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
This transcript discusses the ideal repetition range for a combination of strength gains and hypertrophy, which is found in the five to eight repetition range.
3:52:12 - 3:58:28 (06:15)
Summary
This transcript discusses the ideal repetition range for a combination of strength gains and hypertrophy, which is found in the five to eight repetition range. By training in this range, you can induce hypertrophy while allowing your entire neuromuscular system to rest, even if specific muscle groups are intentionally rested during training.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
A recent study shows that there are advantages to being physically fit when it comes to growing muscle, and there is no clear evidence that cardiovascular training disrupts hypertrophy progression.
3:58:28 - 4:10:50 (12:21)
Summary
A recent study shows that there are advantages to being physically fit when it comes to growing muscle, and there is no clear evidence that cardiovascular training disrupts hypertrophy progression. It is suggested to do cardiovascular exercises after or on separate days from hypertrophy training, and to replenish muscle glycogen with extra carbohydrates after depleted training.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
Hypertrophy training can be achieved through various methods such as changing the speed of movement, the number of sets, adding volume, and changing the workout split.
4:10:50 - 4:28:20 (17:29)
Summary
Hypertrophy training can be achieved through various methods such as changing the speed of movement, the number of sets, adding volume, and changing the workout split. However, it is important to follow the general principles of this adaptation-inducing protocol and ensure sufficient sleep, nutrition, and stress management in daily life.
EpisodeGUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
PodcastHuberman Lab
The ideal post-workout nutrition ratio depends on the training goals such as strength training or a combination of strength and conditioning.
4:28:19 - 4:39:35 (11:15)
Summary
The ideal post-workout nutrition ratio depends on the training goals such as strength training or a combination of strength and conditioning. For strength training, a one-to-one protein to carbohydrate ratio is recommended, while hypertrophy training may require a one-three to one ratio of carbs to protein.