Dr Andy Galpin Optimal Protocols to Build Strength Grow Muscles Huberman Lab Guest Series

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 HubermanLab Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a Eight Sleep a https 3A 2F 2Feightsleep com 2Fhuberman a Levels a https 3A 2F 2Flevels link 2Fhuberman a InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Huberman Lab Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Dr Andy Galpin Academic Profile a http 3A 2F 2Fhhd fullerton edu 2Fknes 2Ffacultystaff 2FAndyGalpin php a Website a https 3A 2F 2Fwww andygalpin com a Twitter a https 3A 2F 2Ftwitter com 2Fdrandygalpin a Instagram a https 3A 2F 2Finstagram com 2Fdrandygalpin a YouTube a https 3A 2F 2Fwww youtube com 2Fchannel 2FUCe3R2e3zYxWwIhMKV36Qhkw a Articles Sarcoplasmic Hypertrophy in Skeletal Muscle A Scientific Unicorn or Resistance Training Adaptation a https 3A 2F 2Fbit ly 2F3j4sXxq a 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 a https 3A 2F 2Fbit ly 2F3Dd9MIy a Other Resources Andy Galpin Science of Muscle Hypertrophy a https 3A 2F 2Fyoutu be 2FMyKrc-fheBw a Prilepin s Chart a https 3A 2F 2Fbit ly 2F3XD9Nxw a Cable Core Rotation a https 3A 2F 2Fbit ly 2F3WDihnd a Eric Cressey a https 3A 2F 2Fericcressey com a 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 - 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