In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Disclaimer
In this episode, the speaker emphasizes the key role of hydration and electrolytes for optimal function of nerve cells, neurons, and other body organs. The speaker also highlights the significance of proper ratios of sodium, magnesium, and potassium for ensuring the efficient functioning of cells and the optimization of bodily systems.
This podcast explores muscle hypertrophy and science-based protocols to enhance it, with a focus on how improved muscle quality can impact overall health by increasing metabolism and supporting other systems in the body.
The neuromuscular system involves the control of muscles through upper motor neurons, lower motor neurons and central pattern generators. Muscles contract through the release of acetylcholine from motor neurons in the neuromuscular system.
Lactic acid is not the cause of the "burn" sensation during exercise, but rather lactate, which helps buffer the acidity in our bodies that can limit performance during endurance activities. Lactate prevents us from exercising to our maximum potential, but it also plays an important role in supplying energy to our muscles.
Lifting moderately light weights can cause changes in nerve and muscle connections, leading to muscle strength and hypertrophy, without the need to use the heaviest weights possible. Specific aspects of muscular contraction can be used to improve muscle growth and strength.
Muscles grow and get stronger when there is a change in how the nerve communicates with the muscles and the way in which the muscle contracts, thereby causing the muscle to need to change. Adequate stress, tension or damage to the muscle leads to protein synthesis, specifically the myosin protein, which contributes to muscle growth.
Five sets per week in the 30% to 80% of one rep maximum range, close to muscle failure, can enhance muscle strength and size due to neural control of muscles.
Flexing in between sets can improve nerve to muscle connections and enhance hypertrophy. It can be beneficial to get stronger for improved speed, but learning to generate force with increasing speed is even more essential for those wishing to specifically enhance jumping, running, or throwing.
In this episode, Dr. Andrew Huberman talks about muscle recovery, how to improve it using Palmer cooling, how hormones affect our body, and the benefits of the 10 sets of 10 reps protocol.
Recovery is crucial for endurance athletes but it is not as simple as just targeting specific muscles. A good nerve to heart system that can increase and decrease heart rate, and a strong grip strength are indicators of effective recovery.
Cold exposure has been shown to have significant benefits for athletes looking for faster recovery after workouts. However, data also suggest that exposing yourself to cold after a workout may not be the most effective solution if you're trying to gain strength and hypertrophy muscles.
The use of non-steroidal anti-inflammatory drugs (NSAIDs) and antihistamines before or after weight training may prevent improvements in strength, endurance, and size. Inflammation is necessary for muscles to adapt and develop, and while the right amount of stressor is needed to improve nerve and muscle connectivity, excessive muscle damage can result in injury.
Ingesting creatine can increase muscle creatine content, with 18 studies supporting this claim, while beta-alanine and electrolytes are also well-supported ways to improve performance and muscle communication.
Dr. Andrew Huberman discusses how regular training at the same time every day can help improve focus, and having a diet with sufficient amino acids can support muscle growth and strength improvements. He also recommends scheduling intense cognitive work on days without physical training at the same time.
The Huberman Lab Podcast, which covers topics like sleep and hormones, is still relevant for people who need to learn about healthy habits. To support the podcast, they recommend subscribing and sharing with others who might benefit.